5.11.15

HomeGrown CrossFit – Level 1 Group Class

A: Chest-To-Bar Pull-ups (5×6)

R+ Strict Chest to Rings Pull ups, use false grip

Rx Strict Chest to Bar Pull ups

(SUB Chest to Bar w/ band)

B: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
MU Sub 1MU = 3 pull ups & 3 dips (27-21-15)

Squat Snatch (Rx 135/95, Scaled 115/75)

5.9.15


HomeGrown CrossFit – Level 1 Group Class

A: Metcon (Time)

HAPPY SATURDAY

In Teams of 2 Complete:

1000m Run w/ plate (R+ 45/35, Rx 35/25)

250m Broad Jumps

500m Run w/ plate

250m DB/KB Farmer Carry

250m Run w/ plate

200m Tire Flips

200 DU

*Only 1 person can work at a time

Friday 5.8.15

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A lot of dumbbell work today. We are ready!


HomeGrown CrossFit – Level 1 Group Class

A: Single Leg DL (5X5)

Use a Barbell. Heavy but safe.

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 DB Lunges (R+ 55/35, Rx 35/15)

8 DB Hang Power Clean

6 DB DL

5.7.15

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HomeGrown CrossFit – Level 1 Group Class

A: Metcon (Time)

4 Rounds

10 T2B (SUB K2E)

10 DB S2OH (R+ 50/30, Rx 35/15)

B: Metcon (Weight)

15 Min EMOM

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

*Increase weight by (R+ 20#, Rx 10#) every min. or until failure. If failed stick to last weigh completed for the remainder of time.

Wednsaday 5.6.15

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Here we go again!


HomeGrown CrossFit – Level 1 Group Class

A: Power Clean

8 Min EMOM

Power Clean x2

Sq. Clean x1

Push Jerk x1

Split Jerk x1

Weight goes up every 2 min

Total of 4 different wts.

B: Metcon (Time)

150 Wall Ball

(R+20/14, Rx16/12@ 10ft)

Every time the ball drops

Burpee ladder 1-2-3-4….etc

20min time cap