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August 19, 2017 - No Comments!

8.19.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

"Sara's Hits"

Spend 15 minutes working up to a heavy 100m farmer's carry, double KB shoulder carry, then OH KB carry

B: Metcon (AMRAP - Rounds and Reps)

Teams of 2 with one partner working at a time:

AMRAP 20 minutes:

50 KBS (R+53/35, Rx44/26)

40 sit-ups

30 DB push press (R+45/25, Rx 35/15)

20 DB Renegade rows (R+45/25, Rx 35/15)

10 DB front squats

August 18, 2017 - No Comments!

8.18.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 3min for 10 Rounds

250m Run

5-7 OH Squats

*Start around 50% and add weight each round (if possible)

*Record ending wt.

August 17, 2017 - No Comments!

8.17.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Every 3min for 8 Rounds

7 Burpee Box Overs (R+30/24,Rx24/20″)

R+ 5 Strict Deficit HSPU (m 45+25/f 45), Rx 5 Strict HSPU

3 Squat Snatch (R+165/110, Rx145/85)

B: Metcon (Time)

3 Rounds

500m Run

15 Ring Rows

15 Sumo DL High Pulls (R+135/95, Rx 115/75

August 16, 2017 - No Comments!

8.16.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

15 Shoulder to OH (R+135/95, Rx 115/75)

R+15 GHD Situps w/ Medball 20/14, Rx 15 Toes to Bar

50 Double Unders

B: Metcon (6 Rounds for time)

6x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) Perform each for time

August 15, 2017 - No Comments!

8.15.17

HomeGrown CrossFit - Level 1 Group Class

A1: Hang Snatch

5x (1 Hang Sq Snatch + 2 Sq Snatch)

*Stay in the 70-80% Range

A2: Handstand Push-ups

5x 5-7

B: Metcon (Time)

2 Rounds

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

40 Alt. DB Snatches (R+45/25, Rx 35/15)

30 Burpees

August 14, 2017 - No Comments!

8.14.17

HomeGrown CrossFit - Level 1 Group Class

A1: Back Squat

5×3 @ 75%

A2: Box Jumps (5x3)

B: Metcon (Time)

12-9-6-9-12

Thruster (R+115/75, Rx 95/65)

R+ Chest to Bar Pullups, Rx Pullups

August 12, 2017 - No Comments!

8.12.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In Teams of two

Buy in – 1 Mile Run Together

Then

4 Rounds each partner, alt movements

20 Russian KBS (R+70/53, Rx 53/44)

15 Burpees

10 Pull Ups

16 Lunges

20 Sit Ups

Buy out - 1 mile Run Together

*Ex both partners run together as fast as possible then Partner A 20 KBS, Partner B 20 KBS, Partner A 15 Burpees, Partner B 15 Burpees etc...

August 11, 2017 - No Comments!

8.11.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

3 Rounds

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Rest 1 min

30 Alt Sledge Hammer Strikes

Rest 1 min

30/20 Cal row

Rest 1 min

20 T2B

1 min

500m Run

B: Metcon (Time)

2 Rounds

2 Min Couch Stretch (each side)

2 Min Pigeon Stretch (each side)

August 10, 2017 - No Comments!

8.10.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

3 Rounds

Max Handstand Hold

rest 90 sec

Max Chin up Hold

*Recored best Max Handstand Hold

B: Metcon (Time)

800m Run

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

800m Run

* BS from the floor.

August 9, 2017 - No Comments!

8.9.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10 min to work on Bar muscle ups or Chest to Bar.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

3 DeadLift (R+185/135, Rx155/115)

6 DB OH Squat (R+55/35, Rx 45/25)

9 Ring Push Up

*** Rest 5 min ***

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

40 Double Unders

20 KBS (R+53/35, Rx44/26)

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