Workout of the day

Get started for free Get in touch

02
Apr

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Reps)

AMRAP 4 Minutes
Run 250m

Max Rep Wallballs

B: Push Press

5X3

C: Metcon (Time)

For Time
40 Power Clean and Push Jerks (R+135/95, Rx 115/75)

then

40-30-20

Front Rack Step Alt Lunges

Strict Handstand Push Ups

then

40 Power Snatches

*Share the work with a partner and switch anytime.

01
Apr

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 Empty Bar OHS w/ :02 Pause in bottom

10 Supermans w/ :02 Pause at the top

10 HR Push Ups

B: Metcon (Weight)

EMOM 15 min
1 Snatch Pull + Snatch

Start at 70% and build

C: Metcon (Time)

3 Rounds
Row 1000m

20 Bar Muscle Ups (SUB C2B pull ups)

Accumulate 2min in an L-Sit b/t boxes

*Share the work with a partner and switch anytime.

30
Mar

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A. : Metcon (AMRAP - Reps)

In Teams of 3

AMRAP 6 MIN

Max Reps Power Snatch (R+135/95, Rx115/75)

Rest 2 min

AMRAP 6 MIN

Max Reps Power Clean (R+155/105, Rx125/85)

Rest 2 min

AMRAP 6 MIN

*OTM every team member must do 5 Burpees. Only one person works at the time for the pull ups.

Rest 5 min ... Then ...

10 Min ladder... Solo

10 KB Swings (R+ 53/35, Rx 44/26)

10 Push ups

15 KB Swings (R+ 53/35, Rx 44/26)

15 Push ups

20..20..25..25..and so on...

29
Mar

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3min Max Reps Alt one arm KB Swings

*switch as needed and really focus on that hip drive

C: Metcon (Weight)

Wt. Ring Rows 5x5

*work up to something heavy

C: Metcon (No Measure)

Not for time
4 Rounds

10 Body Weight Bench Press

20 GHD Sit Ups or Ab mat sit ups

*Rest as needed

28
Mar

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
Row 400m

20 Supermans

20 hollow rocks

B: Deadlift

5×5

Add or subtract weight as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 3:00 x 3

Rest 2:00

6 Push Jerk (R+145/100, Rx120/80)

6 Strict pull ups

12/8 Calories on Rower or Bike

* Continue each round where you left off

27
Mar

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds
10 DB alt renegade rows (5/side)

10 DB bent over rows neutral grip (5/side)

10 Alt DB Step Reverse Lunges (5/side)

B: Squat Clean and Jerk

10 Round EMOM of 1 rep @ 80% Squat Clean and Jerk

C: Metcon (Time)

50/40 Calorie Row or Bike

Straight into

10-8-6-4-2

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

Box Jump (R+30/24,Rx24/20)

Come on in. Your first class is on us

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