Workout of the day

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Wall ball fun w/ a partner!

Happy Mother's Day Partner Workout (AMRAP - Rounds and Reps)

15 minute AMRAP

500 meter row/ski or 30 calories bike

20 box step ups or box/plate jumps

20 dumbbell snatch

100 m heavy object carry (wall ball, plate, sandbag, etc)

*One partner works at a time. Split the reps between the two partners.

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

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

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

A: Warm-up (No Measure)

Partner Rowing Golf

1000m For Time, Alternating Partners Every 100m

Each athlete will row until the 100m mark, then 200m mark, then 300m mark and so on until the partner pair hits 1000m.

Penalty burpees will be assessed for any meters over or under 100m. This means that the athlete will row until around the 75-85m mark and finish pulling on the rower. The meters will beging rolling towards the 100m mark. If the meters go over 2 meters then both partners must perform 2 burpees before changing partners. Partner 2 will then row from 100-200m and if the partner stops rowing and the meters stop 4 meters short of 200m, then both partners must complete 4 burpees before partner 1 gets back on the rower and rows until the 300m mark. This will continue until 1000m on the Rower.

AA: Warm-up (No Measure)

Barbell prep:

3 Sets into..

8 Romanian Deadlifts

6 Tall Muscle Cleans

4 Strict Press

into..

3 Sets, Building to Working Weight

1 Power Clean

3 Shoulder to Overhead

5 Deadlifts

B: Metcon (AMRAP - Rounds and Reps)

"Lt."

20:00 minute AMRAP, Alternating Full Rounds with a Partner

3 Power Clean

6 Shoulder to Overhead

9 Deadlifts

Load: (Rx155/105, S 125/85)

Primary Objective: Complete each set of Power Cleans and Shoulder to Overhead Unbroken

Secondary Objective: Complete 9+ rounds/each of the barbell complex

Stimulus: Barbell Cycling and Conditioning

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - Mom's Strength Conditioning

MOM'S & MIMOSAS 2024

30 Min AMRAP w/Partner (AMRAP - Rounds and Reps)

In Teams of 2, Complete As Many Rounds & Reps As Possible in 30:00 of…

S = 40 Snatches (db hang snatch)

T = 40 Thrusters

R = 40 Russian Twists (R+L = 1rep)

O = 100m Overhead Carry

N = 40 Neutral Grip Bent Over Row

G = 40 Goblet Squats

M = 40 Mountain Climbers (R+L = 1rep)

O = 40 Over the DB Burpees

M = 40 Marches (hold 1sec)

*One partner works while other rests, try to split reps evenly

*Single DB for all movements, alternate sides every 5 reps

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

A: Warm-up (No Measure)

400m Run

Mobility

40 second Dead-Hang or 20/20 Single Arm Hang

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

2 Sets, For Quality

10/10m A-Skips + B-Skips

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

B: Metcon (Time)

"Candy Land”

3 Sets, For Time

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

10 Pull-Ups

20 Push-Ups

30 Air Squats

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

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total

Time Cap: 40 minutes

Primary Objective: Complete each set in the goal time domain of 7:00-9:00 minutes

Secondary Objective: Maintain 5k running pace or around 87-90% of Maximum heart rate

Stimulus: Murph Prep / Lactate Threshold and Muscular Stamina

C: Mobility (No Measure)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Choose a machine.

2 min slow

2 min medium

1 min fast

Push Press (Every 2 min for 5 sets
3 push press)

Move and Groove (4 Rounds for reps)

2 sets

2 min ski

:30 transition

2 min bike

:30 transition

10/10 single arm db push press