Saturday 12.13.14

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WOD
In teams of two complete:
2000m row
50 DB Thrusters
50 DB Renegade rows
250m DB Farmer carry
50 Burpees (in unison)
250m DB Farmer carry
50 DB Renegade rows
50 DB Thrusters
2000m row
*only one person works at a time except for the burpee's. For the burpee's both people have to work at the same time in unison. Have fun!

Friday 12.12.14

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The HGX website is not the only source to get information on upcoming events and special holiday scheduling. Like our Facebook page at HomeGrown CrossFit and follow us on Instagram @hgxfit.

Skills/Strength
3 Snatch Push Press + 1 Overhead Squat
4sets @70%
WOD
15min AMRAP
10 DL (BW)
10 Burpee Box Jumps (L2 24/20, L1 20/16)

Thursday 12.11.14

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We have a “Wall of Fame” board at the gym with all the top performances in our benchmark workouts. Everyone loves to get their name on the board, but it isn’t the only reason people come to the gym and work hard. Most people don’t even care about ever making it on the board, but they train hard and to the best of their ability. Today’s workout is a benchmark work out so her regardless if you are trying to make it on the record board or not you were still competing with yourself. Best of luck and a new PR.

Skills/Strength
Power Snatch
3@70%, 3@75%, 3@80%, 3RM
WOD
HELEN (3 Rounds for time)
400m Run
21 KBS 53/35
12 Pull ups
*Record your score. We will be doing this workout again

Wednesday 12.10.14

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Skills/Strength
Snatch Pull
2x2@95%
2x2@90% (of snatch)
WOD
"5 Rounds 3 Snatch Complex
10 Pullups *Snatch Complex 1 Power Snatch 1 OHS 1 Full Snatch * 1 Snatch Complex = 3 reps. The bar can only drop after the third rep. Pick the you wt. wisely "

Tuesday 12.09.14

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“Use lighter loads to hone in technique, dialed up speed, increased power; and most importantly heighten your awareness of interacting with the weight” -Diane Fu

Skills/Strength
3-Position Clean
(floor, below knee, above knee) + Jerk
- 60%, 65%, 70%, 75%, 80%, max
WOD
AMRAP 10min
3 C&J (L2 205/135, L1 155/115)
25 sit ups