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December 6, 2018 - No Comments!

12/06/18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady round
15/10 Calorie Bike or Row

10 DB Thrusters

10 Push Ups

B: Split Jerk

Find 1RM Split Jerk

B: Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Note: Rest 2 mins after each round.

Always have a spotter. Pull ups are STRICT

December 5, 2018 - No Comments!

12/05/18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady round
400m Run

50′ Handstand Walk or 5 wall walks

20 DB alt renegade rows (10/side)

B: Squat Clean

Find 1RM Clean

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5min x 3

Row 750m/600m

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

Max Rope Climbs in remaining time

Rest 1:00

Note: Record Max Rope Climbs

December 4, 2018 - No Comments!

12/04/18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

AMRAP 5min
24 Jumping Jacks

8 Wall Squats Hands OH

8 Burpees

Then

Couch Stretch

1:00/side

B: Back Squat

Find a 3RM Back Squat

C: Metcon (Time)

3 Rounds
12 Thrusters (R+135/95, Rx 115/75)

16 Bar Facing Burpees

20 Toes to Bar

December 3, 2018 - No Comments!

12.03.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

100m Jog

Rest ~2min coaches mobility

200m Shuttle Run

(100yd down and back)

Rest ~2min coaches mobility

300m Shuttle Sprint

(100yd down, back, down)

Rest ~2min coaches mobility

B: Squat Snatch

Find 1RM Snatch

C: Metcon (Time)

100/60 Cals Bike or Rower

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

25 DB Box Step Overs (R+50/35, Rx 40/25), Box (R+24/20, Rx20/16)

December 1, 2018 - No Comments!

12.01.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Sweat for Charity Community Workout
We are overwhelmed with the out-pour of support that the HGX community shared with Paradise fire victims over the past week.We are now augmenting our donation strategy to offer a Sweat for Charity Community Workout today in support of the North Valley Community Foundation which gives 99% of all proceeds for fire victims’ immediate financial needs, including with food and shelter.

Here’s how to help:

(1) Bring a friend to Sweat for Charity on Saturday, December 1 where we will be accepting donations on a sliding scale (suggested range is $5–$25).

(2) Contribute directly to https://www.gofundme.com/sweat-for-charity

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.

Hotshots 19 (only experience CrossFitter)

6 Rounds For Time

30 Air Squats

19 DB Hang Power Cleans (R+50/35, Rx 40/25)

7 Strict Pull-Ups

400 meter Run

Scaling

This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

3 Rounds for time of:

30 Air squats

19 KB Swings

7 Ring Rows

Run 400 meters

November 30, 2018 - No Comments!

11.30.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
500m Row

10 Banded pass throughs

10 Banded Good Mornings

20 Lateral Lunges (10/side)

B: Push Press

4×2 @ 90%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
20 KB Snatch (10/side) (R+53/35, Rx44/26)

15 Box Jump Overs (R+24/20, Rx20/16″)

10 Chest to Bar

November 29, 2018 - No Comments!

11.29.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Strict T2B

B: Squat Clean

4×2 @ 60-70%

w/ pause at knee

drop and reset

Then

4×1 @ 90%+

C: Metcon (5 Rounds for time)

Interval
5 Rounds

15 Power Snatches (R+95/65, Rx 75/55)

15 Lateral Bar Burpees

15 T2B

Rest 1:00

November 28, 2018 - No Comments!

11.28.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Straight Through
250m Run

10 DB Deadlift

10 DB Hang Cleans

10 DB Push Press

B: Back Squat

Work up to a heavy single over 90%

Then

4×3 @ 90%

C: Metcon (2 Rounds for time)

2 Rounds
20 DB Bench Press (R+50/35, Rx 40/25)

20 DB Front Sq

50′ Handstand Walk (Sub 5 wall walks)

November 27, 2018 - No Comments!

11.27.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1000m Row

2 Steady Rounds

Twisted Cross 1:00/side

10 Bent Over Barbell Rows (empty bar)

10 Bradford press

1-5 Ring MU or Strict pull ups

B: Metcon (3 Rounds for reps)

Interval
AMRAP 4:00 x 3

20 Double DB Ground to OH (R+50/35, Rx 40/25)

250m Run

Max Rope Climbs in remaining time

Rest 2:00

November 26, 2018 - No Comments!

11.26.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Wall Sq w/ hands overhead

10 Supermans

20 Alternating step Lunges (10/side)

B: Squat Snatch

6×3 @ 75-80%

C: Metcon (5 Rounds for distance)

Interval
AMRAP 2:00 x 5

12 Strict Handstand Push-Ups

Max Distance DB Front Rack walking Lunges (R+50/30, Rx 40/20) in remaining time

Rest 1:00

Note: Record Max Distance (meters)

Come on in. Your first class is on us

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650-218-5836

Send us an email

breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 

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