HomeGrown CrossFit - Level 1 Group Class

HAPPY THANKSGIVING TODAY we have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (Time)

In teams of 2, with only 1 person working at a time, complete the following:

200 Wall Ball (R+20/14, Rx 16/12)

500m Overhead Carry (R+45/25, Rx 35/15 plate)

200 Push-Ups

500m Overhead Carry

During carry, you must perform 3 Burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

35min Time Cap

HomeGrown CrossFit - Level 1 Group Class

***************HAPPY THANKSGIVING **************
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!!!
ALSO WEAR TALL SOCKS OR PANTS THERE ARE ROPE CLIMBS.

Tomorrow Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (Time)

12 DAYS OF CHRISTMAS

1 Rope Climb (3x Rope pull from floor to standing for non-xfitters or those who don't have rope climb)

2 KTE

3 Slam Ball (Rx 20/10)

4 Lunges

5 SDLHP (Rx 75/55)(will be 36# KB for non-xfitters)

6 Push Ups

7 Sit Ups

8 Box Jumps (Rx24/20'')

9 Wall Balls (Rx20/14)

10 Pull Ups (Banded for those who don't have Pull ups)

11 DUs (3xSingles for those who don't have DUs)

12 Burpees

Done Just like the song:

1 Rope Climb then

2 KTE & 1 Rope Climb then

3 Slam Ball & 2 KTE & 1 Rope Climb and so on.......

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.

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

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

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)

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

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

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)

30 Ground to Overhead (R+95/65, Rx 75/55)

30 Pull-Ups

400m Run

20 Ground to Overhead

20 Pull-Ups

400m Run

10 Ground to Overhead

10 Pull-Ups

400m Run

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: Front Squat

Front Squat

* Set 1 – 50% 1-RM x 5 reps

* Set 2 – 75% 1-RM x 3 reps

* Set 3 – 85% 1-RM x 1 rep

* Set 4 – 90-95% 1-RM x 1 rep

* Set 5 – Test 1-RM

B: Metcon (Time)

2 Rounds

500m Run

30 Ring Dips

20 Toes to Bar

Rest 2min between sets