Workout of the day

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06
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

R+ 10 Ring Muscle Ups, 30 Chest to Bar Pull-ups

20 Front Squats (R+155/105, Rx125/85)

30 Bar Facing Burpees

20 Front Squats

R+ 10 Ring Muscle Ups, 30 Chest to Bar Pull-ups

B: Metcon (No Measure)

4 Rounds

12 Kneeling Single Arm DB Press (12 each arm)

20 GHD Sit-ups

C: 2k Row (Time)

Max Effort 2k Row

05
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

3000m Row

300 Double-Unders 100 DU (Scale 600 Singles or 5 min of singles)

2.5K Run

04
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

36 Lateral Hurdle Jumps (R+ Tall green hurdle, Rx smaller green hurdle)

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

12 Power Snatch (R+115/75, Rx 95/65)

B: Metcon (No Measure)

5 Rounds

10 Good Mornings

5-10 Ring Dips

10 Barbell Rollouts

03
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

400m Run

2-2-2-2-2 R+ Legless Rope Climbs, Rx Rope Climbs (SCALE 4 Rope K2E)

15-12-9-6-3 Clean and Jerks (R+135/95, Rx 115/75)

400m Run

B: Metcon (No Measure)

5 Rounds

8 Heavy DB/KB Single arm Rows (8 each side)

10 Toes to Bar (5 strict + 5 Kipping)

*work on increasing wt on rows and technique on T2B

C: Metcon (Calories)

If time

5 min max calorie Assault Bike or Rower

02
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Leg Lifts

40 Russin Twist (R+20/14, Rx 16/12)

20 Hollow Rocks

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

500m Row

100ft DB walking lunges (from pull up bar to wall ball wall and back)

30 KBS (R+70/53, Rx 53/44)

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

30
Sep

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

3 Rounds

800m Run (run together holding band)

40 Front Squats (R+155/105, Rx125/85)

30 Ring Rows

20 OH Squats

*40 minute time cap

It's not going to be easy, it's going to be worth it.

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650-218-5836

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breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 

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