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

View Public Whiteboard

Bench Press (3x3 at 90%
Immediately into..
5x10 Bench flat flys)

Metcon (No Measure)

Supersets:

1. 10 sets

10 Close grip bench

10 DB Crush grip bicep curl

2. 5 sets

10 DB Pullovers

10 DB's Floor press

3. 3 sets

"21" Empty BB

DB's Hammer curls

BB Drag bicep curls

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

1:00 Cardio Choice

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10 Hollow Arch Rolls

6-8 Jumping Pull-Ups

10 Kettlebell Deadlifts

B: Gymnastic Skills (Bar muscle-up skill/drills)

C: Metcon (Time)

“The Wizard of the Menlo Park”

Every 15:00 minutes, 2 Sets, Complete the following:

40 V-Ups

30 American KB Swings (Rx53/35, S 44/26)

20 Burpees to Bar

10 Bar Muscle-Ups (A: C2B Pull ups)

20 Burpees to Bar

30 American KB Swings

40 V-Ups

Score: Total Working Time

Primary Objective: Complete each set under 12 minutes.

Secondary Objective: Unbroken American KBS

RPE: 8/10

D: Recovery (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

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

HAPPY MOTHER'S DAY WOD (No Measure)

AMRAP 23min

5 Reps for letters (M O T H E R S)

***Pair of DB's***

M an-makers

O vhd carry

T hrusters

H and release push-ups

E lbow to knee planks

R everse lunges

S houlder taps

14 Reps for letters (D A Y)

D eadlift

A ngels reverse 2.5/5# plates

Y raises 2.5/5# plates

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)

Every 2:00 minutes, 4 sets, complete the following:

200/150m Row

10 Lateral Line Jumps (over and back = 1)

8 Hang Snatch High Pulls, 45/35lb (20/15kg)

10 Deep Lunge Mountain Climbers

AA: A) Warm-up (No Measure)

Prehab Work

Accumulate 30 reps of the following:

Prone Y, T, W

Banded Bird Dogs (15/15)

Seated Banded Cuban Rotation and Press

B: A) Warm-up (No Measure)

Barbell Primer

3 Rounds

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

3 Sets

3-5 TnG Power Snatch adding loads until working weight

C: Metcon (Time)

"Sultans of Swing"

Complete for Time with Partner

60 Power Snatch (Rx 115/75, S 95/65)

2000/1700m Row or Ski

60 Dual DB Step-Overs (Rx35/25, S 20/10), (Rx24/20, S 20/16″)

Starting with and Every 90 seconds, perform:

10 Synchro V-Ups

Time Domain: 18:00-25:00

Time Cap: 27 min

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)

2 Sets, For Quality

200m Run

8/8 Standing Banded Psoas March

10 Quadruped Scapular Push-Ups

:15 second Deadhang + :15 second Active Hang

5/5 Archer Ring Row

5/5 Archer Push-Up

B: Metcon (Time)

"House of the Rising Sun"

4 Rounds for Time

200m Run (A:14/11 Cal Bike)

10 Pull-Ups (A: Banded Strict Pull-Ups)

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

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

Score is Total Running Time

Time Domain: 4:00-6:00 minutes / set

Time Cap: 7:00/Set

Total Time Domain: 25:00-34:00

Total Time Cap: 34:00

C: Midline (No Measure)

5 Rounds , For Quality

:20/:20 Second Side Plank

10/10 Half Kneeling Paloff Press w/ Rotations

:40 second Forearm Plank

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-Neck, Scapular, Shoulder, Thoracic and Hip

B. Kettlebell Sumo Deadlift 5x5

C. WOD 25 Min AMRAP

100m Dual Dumbbell Farmers Carry

14 Box Step Up

12 Dball Slams

10 Dumbbell Upright Row

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

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)

1:00 second Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

2 Wall Walks + 10 second Nose to Wall Handstand Hold

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

B: Shoulder Press (Strict press
Take 10:00 to build to a 3rm for the day

Then: in the next 6:00 minutes complete

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 (No Measure)

"Purple Haze"

16 minute EMOM, alt each minute:

Minute 1: 100ft Farmers Carry

Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold

Minute 3: Max Rep Crossovers or DU or singles

Minute 4: :10-:15 second Ring L-Sit or L-sit b/t boxes or hollow hold

D: Accessories (3-4 Sets, For Quality
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 - HGX-FIT

Metcon (No Measure)

4 Rounds

10 Weighted BB strict shoulder 2 ovhd (from the ground)

10 Weighted BB bent over rows

15 Plate front delt raises (35/25#)

10 Weighted Pendlay rows

10 DB renegade rows (R+L = 1 rep) 50/35#

Rest :90sec b/t rounds

Midline: Weighted sit-ups/GHD

4 sets of 30 reps

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)

For Quality:

2:00 minute Machine (Easy/Moderate pace)

10 Inchworm Push-Ups

2:00 minute Machine (Easy/Moderate pace)

20 Banded Good Mornings

2:00 minute Machine (Easy/Moderate pace)

30 Alternating Lunges

B: Deadlift (Heavy Deadlift

Every 3:00 minutes, 4 Sets
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%

Percentages are based on your 1rm Deadlift )

C: Metcon (2 Rounds for time)

"Kashmir"

2 Rounds, For Time:

25/20 Cal Row or Ski or 18/14 Cal Bike

30 Alt DB Snatches (Rx50/35, S 40/25)

25/20 Cal Row or Ski or 18/14 Cal Bike

50ft Dual DB Front Rack Walking Lunges

Time Domain: 9:00-13:00

Time Cap: 18 minutes

D: Recovery (No Measure)

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

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:

400m Run

30 Second Dead Hang

8/8 Half Kneeling Kettlebell Bottom Up Strict Presses

8/8 B-Stance Kettlebell RDL's

8/8 Side Plank w/rotation

B: Gymnastic Skills (Rope Climbs and Toe to Bar
Work on efficiency and technique)

C: Metcon (AMRAP - Rounds and Reps)

"Comfortably Numb"

4:00 AMRAP

3/2 Rope Climbs (A: 6/6 Single Arm Ring Rows)

200m Run (A:14/11 Cal Bike)

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Goal: Complete in 4-5 Rounds

Cap: 6 Rounds

Time Domain: 14:00-24:00

Time Cap: 29:00

Primary Objective: Complete each movement in 1:00 minute or less

Secondary Objective: Complete 20+ Burpees each round

D: Accessories (Part A)
Accumulate 10 Eccentric Pull-Ups
*Slow as possible while still moving

Rest as needed between reps

Part B)
4 Sets, For Quality
10/10 Single Arm DB Bent Row
15 DB Hammer Curls )