Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

10:00 minutes, for Quality

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:30 sec Standing PVC Pipe Prayer Stretch

5/5 KB Windmill

5/5 Single Arm Overhead Reverse Lunges

Barbell/Workout Primer (No Measure)

3-4 Sets, Building Loads to working weights

1 Snatch High Pull

1 Muscle Snatch

2 Overhead Squat

1 Power Snatch

2 Overhead Squat

--

2 Power Clean

2 Front Rack Reverse Lunge
---

*Start at the Hang Position with an empty barbell round 1, then add loads and move to the floor for rounds 2-4 as you build to your working weights

I Am Speed (Time)

12 Rounds for Time, Alternating Full Rounds with a Partner

8 Overhead Squats

7 Bar Facing Burpees

6 Alternating Front Rack Reverse Lunges

5 Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Time Cap: 30 minutes
Primary Objective: Complete each round in 1:30-2:00 minutes

Secondary Objective: Consistent paces across all rounds

Stimulus: Barbell Conditioning / Anaerobic

RPE: 8/10

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 minutes Row Technique and Form

--

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

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2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Bradford Press with Lockout

15 Russian Kettlebell Swings

Strength Conditioning (10 Rounds for weight)

20:00 minute EMOM

Minute 1: Deadlifts 5-5-4-3-3

Minute 2: 13/10 Cal Row or Ski or 9/7 Cal Bike

Minute 3: Strict Press 5-5-4-3-3

Minute 4: Rest

*Deadlift + Strict Press %

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%
Log as Set 1 as Deadlift and Set 2 as Strict Press

Fillmore & Sarge (AMRAP - Rounds and Reps)

6:00 AMRAP

12 American Kettlebell Swings

6/6 Single Arm Kettlebell Shoulder to Overhead

Load: (Rx70/53, S 53/44) if needed DB (Rx70/50, S 60/40)
Primary Objective: Complete 4+ Rounds (90 second/round)

Stimulus: Posterior Chain / Upper Body Press

RPE: 7/10

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Row

Breathing w/Glute Bridges

Clamshells

Banded Glute Warm-Up

A-T-Y-W's

A1: Deadlift (Every 3:00 for 5 sets)

5-5-4-3-3

Deadlifts

5-5-5-5-5

Pendlay Row

*Record heaviest set

*See “A2” for pendlay row

A2: Pendlay Row (5x5)

5-5-5-5-5

Pendlay Row

B: 12 Min AMRAP (No Measure)

8-10 Single-Leg Squat to Box (ea side)

8-10 Banded Half-Kneeling Wood Choppers (ea side)

8-10 Straight-Arm Banded Lat Pulldowns

50' DB Drag

Cooldown (No Measure)

Adductor rock backs

Single-Leg Forward Fold

Child's Pose downtrain breathing

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x through

:30 shuttle run

:30 jumprope

:30 plate raises

Hang Power Clean (5x2 build within sets
On the 2:00)

AMRAP 11 min (AMRAP - Rounds and Reps)

5 sandbags over shoulder/to shoulder

15 Russian kb swings

25 jumprope

Tabata

Choose 2 ab movements to tabata

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

-

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

-

2 Sets, For Quality

5/5 Single Leg Skater Squat

10 Alternating Single Arm KB Swing

10 Goblet Squats

30 Single Unders or Double Unders

Hang Power Snatch (Every 2:00 minutes, 6 Sets
3 Hang Power Snatch)

Perform all sets between 75-85% of 1RM Power Snatch

Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.

Record Each Working Set

Storm (AMRAP - Rounds and Reps)

18:00 minute AMRAP

3 Wall Walks

21 Wall Balls (Rx 20/14, S 16/12)

63 Double Unders (A:126 singles)
Primary Objective: Maintain under 3:00 minutes / round

Secondary Objective: Unbroken Wall Balls

Stimulus: Muscular Stamina and Interference

RPE: 7/10

PRVN Recovery #5 (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

12 Ring rows

12 Ring push-ups

10 DBs Zottman curls

10 DBs Hammer curls

****

10/10 Wall ball side toss (wall)

100m Wall ball walk

****

Letters: 12 reps Y, T, W

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

12min to build to a heavy 3 rep

Pendlay rows.

Immediately into..3 x 5 at 85%

3 sets

8 BB bent over rows (wide grip)

8/8 DB SA heavy bent over rows

5 sets

10 DBs Zottman curls

10 DBs Hammer curls

10 BB weighted drag curls

15 Vups

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: (No Measure)

400m Jog

-

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

-

3 Sets, For Quality

5/5 Worlds Greatest Stretch

6-8 Push-Ups

5 Strict Knee to Chest

10 Box Step-Ups

No Brakes, Just Gas (AMRAP - Rounds and Reps)

4 Sets, For Reps

4:00 AMRAP, 2:00 Rest

400m Run (A: 27/22 Cal Bike)

AMRAP in Remaining Time

3-5-7-9-11...

Burpee Box Jump Overs (Rx24/20, S 20/16″)

Bar Muscle Ups (A: Burpee Pull-Ups)

*Pick-Up where you left off
Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Get into the round of 11s

Secondary Objective: Complete the run prior to the 2:00 minute mark on each AMRAP.

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets, Each Station (9:00 minutes Total)

30 sec Stations

15 sec Transition

Station 1: Machine of Choice

Station 2: Alternating Dead-Bug Heel Taps

Station 3: Alternating Bird Dogs

Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans

Hang Power Clean (Every 2:00 minutes, 6 Sets
3 Hang Power Cleans

Perform all sets between 80-85% of 1RM Power Clean)

Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.

Record Each Working Set

Tow-Mater (3 Rounds for reps)

For Reps:

3 Rounds

Minute 1 - Calories

Minute 2 - Power Cleans

Minute 3 - GHD Sit-Ups (A: V-ups)

Minute 4 - Calories

Minute 5 - Rest

Barbell: (Rx 95/65, S 75/55)

Score: Total Repetitions
Goal: 200/170 Reps

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 9/10

PRVN Recovery #3 (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Incline bench

75-78% for a 5 x 5

***

3 sets

8 DBs incline bench

8 DBs floor press

15 DBs close press

12 DBs incline or standing flys

***

3 sets

10 Skull crushers (DBs or BB)

10 BB tricep ext (behind the neck)

10 DB SA kickback