25Nov
HomeGrown CrossFit - Level 1 Group Class
Tomorrow, Thursday, Thanksgiving the 26th
********************************************************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Metcon (Weight)
Every 2min, for 6min (3 sets):
20 Alt. DB Walking Lunge
Go heavy the final steps should not be performed without struggle.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 5min
20 DU (Scale 40 singles and 10 attempts)
10 Air Squats
Rest 1min
AMRAP 5min
5 DB Man-Makers (R+45/25, Rx 35/15)
10 Box Jumps (R+24/20″, Rx20/16")
Rest 1min
AMRAP 5min
5 Toes to Bar
10 Push-Ups
*Man-Maker=Alt. DB Rows from the Plank, push up, sq clean, thruster.
24Nov
HomeGrown CrossFit - Level 1 Group Class
Thanksgiving Thursday the 26th
****************CHANGE OF PLANS***************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Metcon (Weight)
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2ish min between sets, building to today’s 1-RM
B: Metcon (Time)
3 Rounds
30 KBS (R+53/36, Rx44/26)
20 Pull-Ups
400m Run
23Nov
HomeGrown CrossFit - Level 1 Group Class
Thanksgiving Thursday the 26th
****************CHANGE OF PLANS***************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Hang Snatch
Every 3min, for 24min (8 sets):
1 Hang Sq Snatch + 1 Sq Snatch
*Build up if perfect
B: Metcon (AMRAP - Rounds and Reps)
In teams of 2, partners alternate complete rounds to complete AMRAP 12min
12 Wall Ball (R+20/14, Rx 16/12)
12 Burpees
21Nov
HomeGrown CrossFit - Level 1 Group Class
Thanksgiving Thursday the 26th
****************CHANGE OF PLANS***************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers AND FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Metcon (No Measure)
Mobility work:
3 Rounds
10 Hip dips (backward plank to seated)
5 skin the cats
10 sec supine bar holds (hold bar in top position)
B: Metcon (Time)
In teams of three:
Starting on one side of the gym, with one partner working at a time, complete
5 rounds of:
Forward walking lunge
2x Slam Ball drag-through in plank hold (team holds plank together and passes a sand bag through the tunnel then back, twice) (R+ 40/20, Rx 20/10)
Backward walking lunge
60 KB Sumo Deadlift (R+ 70/44, Rx 53/35)
20Nov
HomeGrown CrossFit - Level 1 Group Class
Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Metcon (No Measure)
Mobility
B: Metcon (Time)
1000m Run
20 Power Clean (R+135/95, Rx 115/75)
30 V-ups
800m Run
30 V-ups
20 Power Clean
1000m Run
19Nov
HomeGrown CrossFit - Level 1 Group Class
Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Power Clean
Take 15min and build to today’s 1-RM Power Clean
B: Metcon (Time)
30 Calories Row
30 Burpees
30 Single Arm KBS (R+53/44, Rx35/24)(30 each arm, swing only to parallel)
30 DB Box Step ups (R+55/35, Rx 45/25), (R+30/24″, Rx24/20)
30 DB Push Press
30 Ring Rows
20min Time Cap