All Posts in Uncategorized

October 21, 2017 - No Comments!

10.21.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

AMRAP 10

30 Double Unders

7 Clean and Jerks (R+135/95, Rx 115/75)

*Each athlete completes an entire round before switching

Rest 5 Minutes

Metcon (Calories)

AMRAP 10

Max Calorie Bike or Row

*Switch as needed

October 20, 2017 - No Comments!

10.20.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Partner Glute Ham Raise

5-10 Ring Dips

100m Sled Drag (Backwards) at bodyweight with Harness

*perform in any order

B: Overhead Squat

5x (1 Snatch Balance + 3 OH Squats)

*Start at 70% of 1RM Snatch and work up

C: Metcon (Time)

4 Rounds

250m Run

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

15 Wallballs (R+20/14, Rx 16/12)

October 19, 2017 - No Comments!

10.19.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

Single Arm DB Strict Press 6-8 each arm

10 Hollow Rocks + 10 Arch Ups

B: Metcon (Time)

21-15-9

Burpee

Calorie Row

C: Metcon (Calories)

3 Min Max Calorie Assault Bike

Rest 2 Min

2 Min Max Calorie Assault Bike

Rest 1 Min

1 Min Max Calorie Assault Bike

October 18, 2017 - No Comments!

10.18.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

10 ring push ups

10 ring rows

10 alt Pistols (5 each leg)

B1: Bench Press

Bench Press 5×3

*Start around 70% and work up to a heavy 3

B2: Metcon (No Measure)

5x 5-7 Strict C2B Pullups

C: Metcon (Time)

36-24-12

DB Alt Snatch (R+60/40, Rx 50/30)

Toes to Bar

October 16, 2017 - No Comments!

10.16.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

500m row (conversational pace)

12-15 GHD Back Extensions or superman's

3 Strict HSPU + Max Kipping HSPU

*Add deficit if possible.

* you should ONLY be kipping if you can do 3 strict HSPU

*Cap kipping to 12

*perform in any order

****Time Cap 10min****

B: Hang Snatch

E2MOM for 30min

(1 Hang Sq Snatch + 1 Sq Snatch) @ 70-75%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

7 Front Squats (R+135/95, Rx 115/75)

7 Burpees Over Bar

7 C2B Pullups

October 14, 2017 - No Comments!

10.14.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

Strongman Saturday

As a team of 2…Complete the following tasks in any order:

AMRAP 3

Max Reps Shoulder2OH w/ a Keg or Alex Bar, sandbag, d-Ball (you pick wt)

Rest 1min

Metcon (AMRAP - Reps)

AMRAP 3

Max Reps Tire Flips

Rest 1min

Metcon (Weight)

3min to find

Max Wt Prowler for Push across 50m

Rest 1min

Metcon (Distance)

3min Max Distance Farmer’s Carry w/ two DB (R+60/40, Rx 50/30)

*only one person can work at a time and/or you can perform the work together if moving the same object

October 13, 2017 - No Comments!

10.13.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

AMRAP 2

Power Snatch (R+135/95, Rx 115/75)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

Power Clean & Push Jerk (R+135/95, Rx 115/75)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

Back squat (R+135/95, Rx 115/75)

Rest 2min

Metcon (Calories)

AMRAP 2

Max Calorie R+Assault Bike, Rx Row

*Can be done in any order

*Same weight for all movements. Ideal order is listed above.

*Each amrap is a score

October 12, 2017 - No Comments!

10.12.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

5-7 Romanian Deadlift

5-7 Strict Pullups

*can be weighted

B: Metcon (Calories)

10 Rounds

1:00 on/1:00 off

Max Calorie R+ Assault Bike, Rx Rower

October 11, 2017 - No Comments!

10.11.17

HomeGrown CrossFit - CrossFit

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Against a 40min clock…

1 Mile Run

Then...

Overhead Squat (Find 1RM)

Use the remaining time to establish a 1RM for the following…

1RM OH Squat

Front Squat (Find 1RM)

Back Squat (Find 1RM)

*Mile time is one score

*Each squat is a score

October 10, 2017 - No Comments!

10.10.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

6-8 each arm Heavy DB/KB Rows

5-7 Strict HSPU

B: Metcon (AMRAP - Reps)

8min to find a 3RM Thruster

Rest 4min

Against an 8min clock, climb the ladder…

3, 6, 9, 12, 15…

Thruster (R+135/95, Rx 115/75)

Toes to Bar

*put your 3RM thruster in notes

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