23May
Announcements
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
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
12min to build to a heavy 3 rep
Pendlay rows.
Immediately into..3 x 5 at 85%
3 sets
8 BB bent over rows (wide grip)
8/8 DB SA heavy bent over rows
5 sets
10 DBs Zottman curls
10 DBs Hammer curls
10 BB weighted drag curls
15 Vups
23May
Announcements
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
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
12 Ring rows
12 Ring push-ups
10 DBs Zottman curls
10 DBs Hammer curls
****
10/10 Wall ball side toss (wall)
100m Wall ball walk
****
Letters: 12 reps Y, T, W
22May
Announcements
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 - Functional Fitness
Warm-Up: (No Measure)
400m Jog
-
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
-
3 Sets, For Quality
5/5 Worlds Greatest Stretch
6-8 Push-Ups
5 Strict Knee to Chest
10 Box Step-Ups
No Brakes, Just Gas (AMRAP - Rounds and Reps)
4 Sets, For Reps
4:00 AMRAP, 2:00 Rest
400m Run (A: 27/22 Cal Bike)
AMRAP in Remaining Time
3-5-7-9-11...
Burpee Box Jump Overs (Rx24/20, S 20/16″)
Bar Muscle Ups (A: Burpee Pull-Ups)
*Pick-Up where you left off
Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Get into the round of 11s
Secondary Objective: Complete the run prior to the 2:00 minute mark on each AMRAP.
PRVN Recovery #4 (Checkmark)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
21May
Announcements
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;
100m farmers carry (high/low)
10 Barbell shoulder to overhead
10 KB sumo high pull
****
15 box step ups (with wall ball)
100m walk
15 box step ups
21May
Announcements
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 - Functional Fitness
Warm-Up (No Measure)
3 Sets, Each Station (9:00 minutes Total)
30 sec Stations
15 sec Transition
Station 1: Machine of Choice
Station 2: Alternating Dead-Bug Heel Taps
Station 3: Alternating Bird Dogs
Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans
Hang Power Clean (Every 2:00 minutes, 6 Sets
3 Hang Power Cleans
Perform all sets between 80-85% of 1RM Power Clean)
Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.
Record Each Working Set
Tow-Mater (3 Rounds for reps)
For Reps:
3 Rounds
Minute 1 - Calories
Minute 2 - Power Cleans
Minute 3 - GHD Sit-Ups (A: V-ups)
Minute 4 - Calories
Minute 5 - Rest
Barbell: (Rx 95/65, S 75/55)
Score: Total Repetitions
Goal: 200/170 Reps
Primary Objective: Consistent Scores from Round to Round
Secondary Objective: 15+ Reps on Each Movement
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 9/10
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
21May
Announcements
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)
Incline bench
75-78% for a 5 x 5
***
3 sets
8 DBs incline bench
8 DBs floor press
15 DBs close press
12 DBs incline or standing flys
***
3 sets
10 Skull crushers (DBs or BB)
10 BB tricep ext (behind the neck)
10 DB SA kickback