Workout of the day

Get started for free Get in touch

09
Jul

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
10 Banded Good Mornings

40 Flutter Kicks

10 V-ups

B: Power Snatch

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Note: Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

10 min
12 Deadlifts (R+115/75, Rx 95/65)

9 Overhead Squats

6 Hang Power Snatches

08
Jul

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (7 Rounds for reps)

Strict Handstand Pushups
7 Sets at 30% of Max Strict HSPU

pick a number and stick with it.

*Record Total

B: Metcon (No Measure)

Tabata HS Holds or DB OH Holds

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

07
Jul

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Midline
Tabata Abmat Sit-Ups

Then

Tabata Glute Bridges

B: Back Squat

3-Rep Heavy

C: Metcon (Time)

3 Rounds
75 Double-Unders (Sub 150 single unders)

50 Air Squats

400m Run

05
Jul

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A. : Metcon (Time)

For Time:

Teams of 2:

2000m Row

100 KBS (R+53/35, Rx44/26)

100 Deadlifts (R+135/95, Rx115/75)

100 Push-ups

1500m Row

75 KBS (R+53/35, Rx44/26)

75 Deadlifts (R+185/125, Rx135/95)

75 Push-ups

1000m Row

50 KBS (R+53/35, Rx44/26)

50 Deadlifts (R+225/155, Rx185/125)

50 Push-ups

04
Jul

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Pausing Snatch Pulls
10 Sets of 1

Pause (2) sec above knee level. (Empty bar)

B: Power Snatch

On the 1:30 x 7 Sets:

1 Hang Snatch Pull

1 Hang Power Snatch

Note: Record heaviest complex

C: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
12/9 Calorie Row/Bike

9 T2B

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

03
Jul

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Time)

ONE CLASS AT 9AM
IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH MOVEMENT. ONE PERSON WORKS AT A TIME.

KETTLEBELL SWINGS (R+53/35, Rx44/26)

PUSHUPS

BURPEES

PULL-UPS

AB MAT SIT-UPS

HOLLOW ROCKS

CAL ROW OR BIKE

JUMP ALT LUNGES

WALL BALLS (R+20/14, Rx 16/12)

GHD HIP EXT

DB PUSH PRESS

DB RENEGADE ROWS

*Also as one giant team every time you change movements push a sled. All three Red, White and Blue sleds have to travel 100m.

Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is the national day of the United States

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

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 

Get started for free