Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Clea ns

10 Behind the Neck Elbow Punch Throu gh

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

----

5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

B: Weightlifitng complex (Weight)

Clean and Jerk Complex

Every 2:00 minutes, 6 Sets

Power Clean + Thruster + Front Squat + Split Jerk

Rest 10 seconds

2 Pause Clean High Pulls or Segmented Clean Deadlift

*Pause is above the knee

60-75% of Limiter

C: Metcon (Time)

"What’s Normal Anyways?"

7 Rounds for Time

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

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

Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Stay unbroken on each set

Secondary Objective: Fastest overall time achieved

RPE: 8/10

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Landmines (No Measure)

3-4 Sets: 10-15 reps for quality

Time cap:45min

1. RDL

2. Front squat

3. Front squat to shoulder press (two hands)

4. SA Reverse lunge (same arm/leg)

5. SL DL (same arm/leg)

6. Squat with rotational shoulder press

7. Half kneeling shoulder press (same arm/lunge)

8. Lateral raises

9. Hip rotations

10. Step over lunge (same arm/leg)

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

2 Rounds

400m Run

10 Alternating Cossack Squats

3 Wall Walks

5 Burpee Bar Touches

7 Strict Knee to Chest

9 Second Chin Over Bar Hold

B: Metcon (AMRAP - Reps)

16:00 Minute EMOM

Min 1: 3-5 Burpee Bar Pull-Overs

Min 2: 6-9 Ice Cream Makers

Min 3: Max Effort Freestanding Handstand (Accumulated)

1 second = 1 rep

Min 4: Rest

*Score = Reps

C: Metcon (Time)

"Galileo"

4 Rounds for Time

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

50 Air Squats

Time Domain: 9:00-13:00

Time Cap: 15:00 minutes

Stimulus: V02 Max / Lower Body Muscular Stamina

RPE: 9/10, Looking to Push Intensity

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets, For Quality

:30 Machine Choice

5/5 World's Greatest Stretch

8/8 Single Arm Kettlebell Swings

:30 Kettlebell Dead-Bugs

10/10 Banded Bird Dogs

B: Deadlift (Take 18:00 minutes to Work up to a 1RM Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Sir Isaac"

9:00 minute AMRAP

9 Toe to Bar

6 Deadlifts (Rx 115/75, S 95/65)

3 Snatches

Primary Objective: Best overall result... break accordingly to produce best result

Secondary Objective: Unbroken throughout

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/Warm Up

B. Kettlebell Deadlift Move Bell Behind Ankles on Descent

C. WOD

2 Rounds for Time

600m Row/Erg

10 ring rows

15 Push-Ups (A: Banded Strict Pull-Ups or Elevated Push-Ups)

40 Air Squats

15 Push-Ups

10 ring rows

600 Row/Erg

Rest 2:00 minutes between intervals

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

10:00 minutes, For Quality

5 Med-Ball Thoracic Extensions

10 Plate Loaded Alternating Cossack Squats

10 Barbell RDLs

5 Hang Muscle Clean and Press, 45/35lb (20/15kg)

1:00 Bike

B: Weightlifitng complex (Weight)

Shoulder to Overhead Strength

10 minute EMOM:

1 Power Clean + 3 Push Press + 2 Push Jerks

*Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press

C: Metcon (4 Rounds for reps)

"Turing"

4 Sets

2:00 AMRAP

15/10 Cal Row or Ski 10/7 Cal Bike

Max Thrusters in Remaining Time:

Set 1: (Rx 95/65, S 75/55),

Set 2: (Rx 115/75, S 95/65),

Set 3: (Rx135/95, S 115/75)

Set 4: (Rx155/105, S 125/85)

Rest 1:00 minute between sets

Primary Objective: Minimums for Reps (Set 1: 10 Reps, set 2: 7 Reps, set 3: 5 Reps, Set 4: 3 Reps)

Secondary Objective: Complete 5+ Reps on Final Bar

RPE: 9/10

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (Every 1:30 for 7:30min
5x5 at 80-85% of 1RM)

B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 55% or 1RM Pwr Cln
Set 3-4 at 65% of 1RM Pwr Cln
Set 5 at 75% of 1RM Pwr Cln)

C: Weightlifitng complex (Weight)

EMOM 12

2 Strict press+3 Push press

Start at 70% of 1RM strict press

**Build each set**

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

3:00 Row, Damper of 1

*Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds

into..

3 Sets

6/6 Archer Ring Rows

8/8 Suitcase Kettlebell Deadlift

10/10 Single Leg Glute Bridge March

12/12 second Star Plank

B: Weighted Pull-ups (10:00 EMOM
1 Weighted Strict Pull-Up
*Record heaviest weight)

C: Metcon (Time)

"Lovelace"

For Time:

1500/1250m Row or Ski 80/70 cal bike

Into:

10 Rounds,

100ft Odd Object Carry (DB, KB, Keg, Sandbag, plate)

10 Pull-Ups (A: 10 Jumping Pull-Ups

*Jumping Pull-Up is just out of reach of hands then jump into the pull-up)

Time Domain: 15:00-20:00

Time Cap: 25 Minutes

Primary Objective: Pull-Ups

Secondary Objective: Holding sub 1:15 per round

RPE: 8/10

D: Accessories (3 Sets, For Quality
6-8 Cuban Rotations 40x1 Tempo
10 Chest Supported Trap 3 Raises
15 Chest Supported Reverse Dumbbell Flys )

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Balance PVC Pipe Warm-up

5x 5 Dual Dumbbell Deadlift 2 Second Pause Then Shoulder Shrug

C. WOD

For Time

21-15-9

DB Hang Power Cleans

DB Thruster

Rest 2:00 minute

15-12-9

DB Hang Power Clean

DB Thruster

9-6-3

DB Hang Power Cleans

DB Thruster

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets For Quality

5 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

10 Alternating Deep Lunge Mountain Climbers

8/8 Pistol Box Step-Downs

10 second Ring Support Hold

B: Back Squat (Take 12:00 minutes to hit a 3RM Back Squat

Then Complete Drop Sets in Next 8 minutes

1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets )

C: Metcon (Time)

"Curie"

For Time

15 Strict Handstand Push-Ups (A: DB Strict Press)

20 DB or KB Goblet Alt Step-Ups (Rx24/20, S 20/16″)

10 Strict Handstand Push-Ups

20 DB or KB Goblet Alt Step-Ups

15 Ring Dips (A: Banded or on Box)

20 DB or KB Goblet Squats

10 Ring Dips

20 DB or KB Goblet Squats

Load: single DB or KB (Rx50/35, S 40/25) or (Rx53/35, S 44/26)

Time Domain: 7:00-11:00 minutes

Time Cap: 12:00 minutes

RPE: 7/10