All Posts in Uncategorized

May 26, 2018 - No Comments!

5.26.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Time)

As a team of 3 together complete the following for time:

800m Run

80 Synchro Front Squats (R+95/65, Rx 75/55)

80 Synchro Sit ups

600m Run

60 Monkey in the middle Wall Ball (R+20/14, Rx 16/12)

60 Synchro K2E

400m Run

40 Synchro Front Squats

40 Synchro Sit ups

200m Run

20 Monkey in the middle Wall Ball

20 Synchro K2E

*All 3 athletes run together

*2 athletes working, 1 resting during synchro

*Monkey in the middle Wall Ball. 2 partnars are passing the wall ball over the 1 partner in the middle who is holding the Front Sq BB over head.

May 25, 2018 - No Comments!

5.25.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Overhead Squat

5×3

*Start at 75% and work up

B: Metcon (Time)

Rx 100 DU, R+ 25 Triple Unders

Then…

21-15-9

Deadlift (R+ 225/155, Rx 165/125)

Burpee Over Bar

Then…

Rx 100 DU, R+ 25 Triple Unders

May 24, 2018 - No Comments!

5.24.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

3 Rounds

10 DB Z Press

10 Ring Face Pulls

15 Supermans

15 Lying Sliding Ham Curls

B: Metcon (Calories)

5x :30 on/:30 off

Max Calorie Assault Bike or Rower

*Score is total calories

Then…

10 minutes recovery pace

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

(R+45/25, Rx 35/15)

May 22, 2018 - No Comments!

5.22.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

E2MOM x 5

7 V-Ups

7 Straddle V-Ups

:30 Hollow Hold

B: Back Squat

5×5

*Stay in the 70-80% range

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

10 DB Rengade Rows (5L/5R) (R+55/35, Rx 45/25)

10 HSPU

10 DB OH Squats w/ two DB

May 21, 2018 - No Comments!

5.21.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

E2MOM x 5

3-5 Strict HSPU + :30 Second HS Hold

B: Squat Snatch

7x (3 Position Snatch)

*Hips, Knees, Ground

*Start at 60% and work up

C: Metcon (AMRAP - Reps)

AMRAP 7min

3, 6, 9, 12, 15…

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

Toes to Bar

May 19, 2018 - No Comments!

5.19.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Get Ready for Murph

Pick numbers that you can stick with.

EMOM 25min

3-5 Pull Ups

5-10 Push Up

10-15 Squats

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
After Part A Rest 10mins and Run 1mile

May 18, 2018 - No Comments!

5/18/18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (No Measure)

3 Rounds For Quality:

10 Ring Pushups w/ turnout

1:00 Ring Plank

10 Goblet Sq

B: Front Squat

Front Squat 3×5

*Start at 70% and work up

C: 400m Run (Time)

Max Effort 400m Run
4x400m Run

*Rest 2 minutes between

*Record best time

May 17, 2018 - No Comments!

5.17.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Calories)

10x 1:00 on/1:00 off

Max Calorie Assault Bike or Rower

*Score is total calories

Then…

10 minutes recovery pace

B: Metcon (Time)

400m DB Farmer’s Carry (R+55/35, Rx 45/25)

May 16, 2018 - No Comments!

5.16.18

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A1: Push Jerk

7×2

*Start at 70% and work up

A2: Metcon (Weight)

Pendlay Rows 5×10

B: Metcon (Time)

3 Rounds

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

15 Toes to Ba

C: Metcon (No Measure)

EMOM 10

5 V-Ups

5 Straddle V-Ups

Come on in. Your first class is on us

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 

Get started for free