Workout of the day

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25
Nov

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.

24
Nov

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

23
Nov

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

21
Nov

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)

20
Nov

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

19
Nov

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

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 unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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