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May 8, 2019 - No Comments!

5/09/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Split Squats (10each leg)

10 DB Romanian Deadlift

10 Banded Lat Pull Downs

10 Banded Tri Extensions

B: Push Press

5x2

Build weight over sets

C: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee over hurdle

Strict C2B Pull Ups

*Vest Optional

May 7, 2019 - No Comments!

5/08/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Slider Hamstring Curl

10 slider knees into chest in push-up position

20 slider alt mt climbers

B: Back Squat

3×7 @70%

C: Metcon (Time)

Run 400m

30 Thrusters (R+95/65, Rx 75/55)

Run 400m

20 Thrusters

Run 400m

10 Thrusters

May 6, 2019 - No Comments!

5/07/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 BB Bent Over Rows

:60sec bottom of a sq hold with BB in the front rack

250m Run

C: Squat Clean

Every :30 for 6 Minutes

1 Rep at 75-80%

C: Metcon (Time)

5 Rounds

12/10 Calorie Row or Bike

6 Strict HSPU

12 Power Snatch (R+95/65, Rx 75/55)

Rest :60

May 5, 2019 - No Comments!

5/06/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Run 1 Mile Run

*Vest Optional

B: Deadlift (4x4)

@75-85% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes
Climb the Ladder

100m Sprint

3 Push Press (R+115/75, Rx 95/65)

100m Sprint

6 Push Press

100m Sprint

9 Push Press

etc…

May 3, 2019 - No Comments!

05/04/2019

HomeGrown CrossFit - CrossFit

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A.: Metcon (AMRAP - Reps)

Teams of 2

Every 6 min for 5 Rounds

Round 1: 40 Cal Bike/Row + Max Push Ups

Round 2: 40 Cal Bike/Row + Max Box Jump overs (R+24/20, Rx 20/16)

Round 3: 40 Cal Bike/Row + Max Burpees

Round 4: 40 Cal Bike/Row + Max KBS (R+53/35, Rx 44/26)

Round 5: 40 Cal Bike/Row + Max Goblet Squats (R+53/35, Rx 44/26)

1 min rest between rounds

*one person working at the time.

May 2, 2019 - No Comments!

5/03/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

500m Run

40 Empty Bar or PVC OHS

500m Run

B: Snatch

Every :45 for 9 Minutes

1 Rep at 70-80%

C: Metcon (Time)

10 Rounds

5 Deadlifts (R+ 275/185, Rx 225/155)

5 Strict Pull-ups

10 T2B

May 1, 2019 - No Comments!

5/02/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB behind the head press

10 BB Good Mornings

10 each leg BB single leg DL

B: Split Jerk

7X1

Build weight over sets

C: Metcon (AMRAP - Reps)

3 Rounds
:60 Handstand Hold freestanding or on wall

:60 Front rack Barbell Hold (R+185/125, Rx155/105)

:60 Max Effort Rope Climbs

Rest 2:00

at 15:00 finish with a 1mile Run

(Score is total rope climbs)

April 30, 2019 - No Comments!

5/01/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Alt DB Reverse Lunges

10 Bench S-Arm DB Row

10 DB Bicep Curls

B: Front Squat

6×2 @85%

C: Metcon (Time)

3 Rounds

50m DB Farmers Carry (R+100/80, Rx 70/50)

100′ HS Walk (SUB 5 wall walks)

30 Goblet Squats (R+70/53, Rx 53/44)

April 29, 2019 - No Comments!

4/30/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:30 HS Hold (nose to wall)

:30 Left Side plank

:30 Right Side plank

:30 Superman Hold

:30 Hollow Hold

B: Clean and Jerk

Touch and Go

5×5

(Heavier than last time)

C: Metcon (Time)

3 Rounds
3 Rounds

100 Double Unders

25 KB Swings (R+70/53, Rx 53/44)

20 Burpees

April 28, 2019 - No Comments!

4/29/2019

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Steady Through
1000m Row/Run

then

AMRAP 10 Minutes

Max Sets of 10-5 Unbroken Push Ups

B: Deadlift

5×3 @75-85% of 1RM

C: Metcon (Time)

10 Squat Snatch (R+155/105, Rx125/85)

400m Run

50 Alt Pistols

400m Run

10 Squat Snatch

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