5.12.15

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Make sure to log your scores into Wodify. Also if you haven’t uploaded a profile picture of yourself yet, get on it. Build our CrossFit community.

HomeGrown CrossFit – Level 1 Group Class

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: Metcon (Time)

5 Rounds

10 Back Squats (R+ 225/155, Rx 165/125)

8 T2B (Sub K2E)

5.11.15

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Monday muscle ups. Check out the workout through your Wodify account.

5.9.15


HomeGrown CrossFit – Level 1 Group Class

A: Metcon (Time)

HAPPY SATURDAY

In Teams of 2 Complete:

1000m Run w/ plate (R+ 45/35, Rx 35/25)

250m Broad Jumps

500m Run w/ plate

250m DB/KB Farmer Carry

250m Run w/ plate

200m Tire Flips

200 DU

*Only 1 person can work at a time

Friday 5.8.15

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A lot of dumbbell work today. We are ready!


HomeGrown CrossFit – Level 1 Group Class

A: Single Leg DL (5X5)

Use a Barbell. Heavy but safe.

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 DB Lunges (R+ 55/35, Rx 35/15)

8 DB Hang Power Clean

6 DB DL

Wednsaday 5.6.15

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Here we go again!


HomeGrown CrossFit – Level 1 Group Class

A: Power Clean

8 Min EMOM

Power Clean x2

Sq. Clean x1

Push Jerk x1

Split Jerk x1

Weight goes up every 2 min

Total of 4 different wts.

B: Metcon (Time)

150 Wall Ball

(R+20/14, Rx16/12@ 10ft)

Every time the ball drops

Burpee ladder 1-2-3-4….etc

20min time cap