Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Bodyheat + Mobility (No Measure)

2:00 minutes Echo Bike

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation (No Measure)

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Sumo Stance Goodmornings

10 Barbell Cossack Cossacks

Deadlift (Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%)

Into the Fire (Time)

43/30 Cal Row or Ski or 30/22 Cal Bike

15 Burpees

90 Double Unders (A:180 Singles)

15 Burpees

43/30 Cal Row or Ski or 30/22 Cal Bike

Time Cap: 10 minutes
Primary Objective: Complete the workout as close to 7 minutes as possible

Secondary Objective: Keep the Double Unders to 3 sets or less

Stimulus: Sprint Chipper

RPE: 9/10 *Go fast or go home

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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 - Legends

Metcon (No Measure)

Partner training:

Partner 1:

10 KB Sumo deadlift

10 BB Shoulder to overhead

10/10 DB Arnold press

Partner 2:

10 Ring rows

10 Ring push-ups

10 DBs Hammer curls

10 DBs Zottman curls

***12/12 Paloff press when bell rings***

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

Metcon (No Measure)

5 sets

12 Pendlay rows

10/10 DBs Gorilla rows

5 sets

12 Yates rows

10 DBs incline rows (bench with 2 plates)

3 sets

“21” (weighted)

10 BB drag curls

3 supersets

10 DBs reverse curls

10 DBs hammer curls

10 DBs bicep curls

Time permitting: Core, WB situps

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

3 Sets, For Quality

200m Run

*Core Exercise

5/5 Kettlebell Windmill

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

*Core Exercise

Round 1: 10 Hollow Rocks + 10 Arch Rocks

Round 2: 20 Alternating V-Ups

Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest

The Deep (AMRAP - Rounds and Reps)

30:00 minute AMRAP

5-10-15-20-25.... Toe to Bar

100ft (30m) Single Arm Overhead Carry (Right)

200m Run

100ft (30m) Single Arm Overhead Carry (Left)

200m Run

Load: DB (Rx70/50, S 60/40)
Goal: Complete 5+ Rounds

Stimulus: Midline Stamina / Aerobic Threshold

RPE: 6.5 RPE

PRVN Recovery #5 (Checkmark)

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

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up (No Measure)

2 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5/5 Pistol Box Step-Downs

20 second Glute Bridges

Back Squat (Every 3:00 minutes, 5 Sets
4 Back Squats @ 75%+
+
2 High Stick Jump Overs)

For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher

Balancing Act (AMRAP - Rounds and Reps)

8:00 minute AMRAP

1* Wall Walk (A: Box Wall Walk)

5 Wall Facing Handstand Push-Ups

10 Box Jumps (Rx30/24, S 24/20″)

*Increase Wall Walk by 1 Each Round
Primary Objective: Complete 4+ Rounds

Secondary Objective: Maintain a steady pace and complete the Box Jumps in under 40 seconds each round.

Stimulus: Gymnastics Upper Body Pressing + Hip Extension

RPE: 7/10

PRVN Recovery #6 (No Measure)

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 Childs Pose

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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 - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training

Partner 1:

100' KB Farmers carry

12 KB sumo deadlift

12 KB high pull

Partner 2:

200m walk

20 Box step ups

***Both partners start at the same time

***Continue to switch after each set

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

Metcon (No Measure)

12min - Build to a heavy 2rep - Incline bench

Then…70-72@ for a 5 x 5

***

10 DBs incline bench

10 DBs floor press

10 DBs incline flys

***

4 sets

8 Skull crushers (DBs or BB)

8 Diamond push-ups

8 DBs kickbacks

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

8:00 minutes For Quality

5 Inchworm to Hollow Hold

10 Hollow Rocks

20 second Extended Plank Reverse Bridge

10 PVC Pipe Pass Throughs

9/7 Calorie Echo Bike

Workout Primer (4 Rounds for weight)

8:00 minute EMOM

min 1: Ring Muscle-Up Drill

min 2: Pause Snatch Pull + Low Hang Squat Snatch
*Coach Specific Progressions

Panda (5 Rounds for weight)

20:00 minute EMOM

minute 1: 3 Low Hang Squat Snatch

minute 2: -Max Ring Muscle-Ups (A: Unbroken Set Strict Pull-Ups + Unbroken Set Strict Ring Dips)

minute 3: 18/15 Cal Row or Ski 14/11 Cal Bike

minute 4: Rest
% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch

Record Weights, But put reps in notes

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Machine of choice for 2:00

Breathing w/Cat-Cow

Scap Push-Ups

90/90 Switch + Lift

Glute Bridges

Scap Pull-Ups (box supported if needed)

A: Back Squat (Every 3:00 for 4 Sets)

5 Back Squats

6-8 Pull-Up Negatives (use band)

B: 3 Rounds (No Measure)

6-8 DB Bench Press

8-10 Single Leg Weighted Hip Thrusts (ea side)

30sec Copenhagen Side Planks (ea side)

C: 2 Rounds (No Measure)

10 Single-Leg Squat to Bench (ea side)

10 Banded Half-Kneeling Wood Choppers (ea side)

10 Straight-Arm Banded Lat Pulldowns

Cooldown (No Measure)

Elevated Staggered Hip Opener

Elevated Lat Stretch

Downtrain w/Legs on Bench

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

8:00 minutes, For Quality

1:00 minute Cardio Choice

6 Compression Sit-Ups

6/6 KB Halos

7/7 KB Windmill

8/8 Single Arm Ring Rows

The Midwest (Checkmark)

40:00 minute EMOM

minute 1: 100ft (30m) Dual Kettlebell Rack Carry 53/35lb, 24/16kg

minute 2: 2 Rope Climb

minute 3: 15 GHD Sit-Ups

minute 4: 13/10 Calorie Ski Erg

minute 5: Rest
Primary Objective: Complete all movements in the 40:00 minute EMOM as prescribed

Stimulus: Midline Stamina and Capacity

RPE: 7/10

[Levels: Midwest] (Checkmark)

Level 2:

40:00 minute EMOM

minute 1: 100ft (30m) Dual Kettlebell Rack Carry 44/26lb, 20/12kg

minute 2: 1 Rope Climb

minute 3: 15 Medball Weighted Sit-Ups 20/14lb, 9/6kg

minute 4: 12/9 Calorie Ski Erg

minute 5: Rest

----

Level 1:

40:00 minute EMOM

minute 1: 50/50ft, (15/15m) Single Kettlebell Rack Carry 44/26lb, 20/12kg

minute 2: 8 Supine Grip Ring Rows

minute 3: 15 Abmat Sit-Ups

minute 4: 10/7 Calorie Ski Erg

minute 5: Rest

----

Masters 55+:

40:00 minute EMOM

minute 1: 100ft (30m) Dual Kettlebell Rack Carry 44/26lb, 20/12kg

minute 2: 1 Rope Climb

minute 3: 15 Medball Weighted Sit-Ups 20/14lb, 9/6kg

minute 4: 12/9 Calorie Ski Erg

minute 5: Rest

----

Competitor:

Full Day Off

--

Big Class Option

40:00 minute EMOM

minute 1: 50/50ft, (15/15m) Single Kettlebell Front Rack Carry 70/53lb, 32/24kg

minute 2: *Gymnastics Pulling Movement

minute 3: 15 V-Ups

minute 4: 13/10 Calorie Machine*

minute 5: Rest

*Gymnastics Pulling Movement Alternates between 10 Inverted Rows and 2 Rope Climbs

*Machine Alternates between ski and row

--

Hotel Gym / Travel / Limited Equipment

40:00 minute EMOM

minute 1: 45 second Forearm Plank

minute 2: 10 Inverted Rows

minute 3: 15 V-Ups

minute 4: 45 second Cardio Choice

minute 5: Rest

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

Optional Accessories: Midline / Upper Back (Checkmark)

4 Sets, For Quality

8/8 Side Plank Banded Row

60 second Weighted Forearm Plank Hold