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

Secondary Objective: Achieve more than 15 seconds rest for each station.

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

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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

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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

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Competitor:

Full Day Off

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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

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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