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Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Legends (65+)
Metcon (No Measure)
Warm-up
PVC
Red band (locate above your head)
***
12min AMRAP
12 DB swings
12/12 Single arm ring rows
12/12 Single arm hammer curls
100M DB farmers carry
***
12min AMRAP
12/12 DB hang power cleans
12/12 DB shoulder to overhead
100M DB farmers carry (overhead)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
10 Bend and Bows
:30/:30 Samson Stretch
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5/5 Single Arm Arnold Press
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
-
3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Push Press (Weightlifting Variable Reps & Sets)
Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.
Modifications:
Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.
Primer (No Measure)
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.
"Loosely Defined" (Time)
For Time:
8 Rounds
36 Double Unders (A: 54 singles)
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time
Goals: 9:00-12:00
Time Cap: 14:00
Stimulus: Grip and Upper Body Interference
RPE: 8/10
Primary Objective: Maintain unbroken sets across all three movements in every round, keeping the rope, the dumbbell, and the burpees continuous from start to finish.
Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Side Lying Dumbbell External Rotations
8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)
:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
1:00 Cardio Choice
10 Cat Cows
10 Alternating Scorpion Stretch
8 Thoracic Extensions over Bench
10 Glute Bridges
10 Banded Pull-Aparts
10 Tempo Kettlebell Deadlifts (slow and controlled)
8 Push-Up to Down Dog
:20/:20 Half Kneeling Hip Flexor Stretch
2 x
5 Pause Deadlifts (empty bar or light load)
5 Push-Ups with Pause at Bottom
5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)
:20 Hollow Body Hold
Specific Movement Prep
1x @ warm-up weights
3 Deadlifts (pause at knee)
5 Bench Press (light, focus on scap position)
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank or Bodyweight Plank
Primer (No Measure)
2 Sets, building to working weights
3 Deadlifts
5 Bench Press
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank
Use this to confirm loads and positions before "Colossus" begins.
Colossus (2 Rounds for weight)
EMOM for Load
32:00 EMOM
Min 1: 5 Deadlifts
Min 2: 8-10 Bench Press
Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift
Min 4: :40 Weighted Plank
Deadlift: 65-70% of 1RM
Bench Press: 55-60% of 1RM
Kettlebell: 35/18lb
Weighted Plank: (Rx45/35, Rx25/15)
Score = Load used for DL and Bench Press
Goals: Successful Quality Reps Across All 8 Rounds
Stimulus: Posterior + Push Strength / Midline Stability
RPE: 6-7/10
Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.
Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.
Accessories (Checkmark)
For Quality
4 Sets:
5 Ring Dips @ 31x3 Tempo
12 Weighted GHD Hip Extension
Load: Choice
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Cone head, shoulders, knees, toes
Bench Press (Heavy singles (95% of 1rm)
Rest in between sets!!!!
Beginner: 5 quality reps at a moderate weight)
Partner AMRAP 15 (Checkmark)
Split all work between partners:
12 pull ups, j. pull up, or ring row
6 sandbag/heavy ball cleans
12 db/kb push press
100 ft. single db/kb oh carry (heavy)
*Dallas :20 hold/side
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bulgarian Split Squat (Every 2min, 4 sets (lighter than last week)
10/10 Dual DB/KB Bulgarian split squats - focus on 90 degrees)
B: Shoulder shrugs (5x8 at 80-85% if 1RM
***
B/T sets: 10/10 DB SA Seated rear delt raises)
C: Metcon (Checkmark)
Superset: Arms
3 sets: 10 DBs Hammer curls + 10 DB Tricep ext (behind the neck)
3 sets: 10 DBs Bicep curls + 10/10 DB Kick backs
3 sets: 10 BB Drag curls + 10 BB Skull crushers
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
GYM CLOSED (AMRAP - Rounds and Reps)
"Tom" (Parntered)
For Rounds + Reps:
25:00 AMRAP (With a Partner, Split as Needed)
7 Muscle-Ups
11 Thrusters
14 Toes-to-Bar
Barbell: (Rx155/105, S 125/85)
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.
Goals: 7-9 Rounds
Stimulus: Upper Body Interference / Gymnastics Density
RPE: 9/10
Primary Objective: Maintain pre-planned partner splits across all three movements, keeping ring muscle-ups in sets of 2-4 and thrusters in sets of 3-5 throughout the full 25:00 window.
Secondary Objective: Keep toes-to-bar split in clean sets of 7-7 between partners and protect the transitions, arriving at each movement ready to go rather than recovering at the bar or the rings.
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
10 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
Primer (No Measure)
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
"Silver Surfer" (8 Rounds for calories)
For Max Calories
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie Bike
Rest 1:00
3:00 AMRAP
400m Run
- Max Calorie Row or Ski
Rest 1:00
Score = Total Calories
Goals: 18/14+ Cals per Set
Stimulus: Lactate Threshold
RPE: 8.5/10
Primary Objective: Maintain a fast, repeatable 400m run pace across all four sets, arriving at the machine with enough output remaining to push max calories for the time left on the clock.
Secondary Objective: Accumulate total calories by keeping machine effort high and transitions from the run to the bike or rower immediate and decisive every set.
Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Leg KB RDL
:30 GHD Sorenson Hold
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
GYM CLOSED JULY 4th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2 min easy row or ski
2 min: 20 sec work/10 sec off
Light slam balls
Easy step ups/Dallas seated pull to low bar
Power Snatch (9 sets on the 1.5 min
Sets 1-3:
3 power snatch (75%)
Rest :30, add weight
Sets 4-6:
3 power snatch (80%)
Rest :30, add weight
Sets 7-9:
3 power snatch (85%)
)
Welcome Jordan!! (Checkmark)
3 min:
400 m run or shuttle runs
3 min:
500/400 row
3 min:
500/400 ski
3 min:
12 cal bike
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
10 Cat Cows
5/5 Thoracic Book Openers
:20/:20 Samson Stretch
2 x
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Bear Plank Shoulder Taps
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Specific Prep
1x @ warm-up weights
1 Partial Wall Walk + 1 Wall Walk
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Primer (No Measure)
1x @ Working Weight
2 Wall Walks @ prescribed distance
8 American Kettlebell Swings
8 Dumbbell Bench Press
15ft (4.5m) or 4 Walking Steps of Farmers Walking Lunge
Use this to confirm loads and unbroken standards before "Wolverine" begins.
"Wolverine" (AMRAP - Rounds and Reps)
For Rounds + Reps
20:00 AMRAP
3 Wall Walks
18 American Kettlebell Swings
12 Dual Dumbbell Bench Press
25th Farmers Carry Walking Lunge
Score = Rounds + Reps
Wall Walk: 10-in
Kettlebell: (Rx53/35, S 44/26)
Dumbbells (Bench Press): 2 x (Rx50/35, S 40/25)
Farmers Carry Lunge): DB 2x (Rx50/35, S 40/25)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10 Dumbbell Chest Flys
10 Reverse Nordic Curls
100ft Sandbag Carry
Choice on Loads