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 - Functional Fitness

A: Warm-up (No Measure)

9:00 minute EMOM

min 1: Echo Bike, Easy to Moderate

min 2: 10 Reactive Squat Jumps

min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

into..

10:00 minutes Team Warm-Up

Kettlebell Tap Race

B: Metcon (AMRAP - Reps)

"Royal Rumble"

4 Person Team for Max Reps

5 Sets, For Max Reps

Station 1: -Max Lateral Stick Jump Overs 20''

Station 2: -Max American KB Swings (Rx53/35, S 44/26)

Station 3: Max Double Unders

Station 4: -14/12 cal row or ski or 11/9 Cal Bike

Station 5: Rest

*newbies: Lateral Plate Hops , Russian KB Swings or KB DL,and single unders

Time Domain: 22:00-30:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Hit the cals in a sprint effort and complete in under 40 seconds

Secondary Objective: Complete more reps than the rest of your team.

Stimulus: Power Output / Quad Stamina

RPE: 9/10, pushing that intensity button today.

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

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

3 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete the workout under the time cap.

C: Mobility (No Measure)

Time permitting

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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x

10 elbow punch throughs

10 jumping jacks

10 arm circles forward/backward

Sit-ups

Partner weighted sit-ups 8x :30 on :30 off

Partner Russian twists 8x :30 on :30 off

Buddy Buddy (AMRAP - Rounds and Reps)

12 min AMRAP

With a partner, split reps . One partner works at a time.

*20 air squats

*10 burpees

*20 db hang cleans

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 - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Glute Bridges

Deadbugs

Banded shoulder warmup

Banded Good Mornings

A: Deadlift (Every 3:00 for 4 sets)

Every 3:00 for 4 Sets :

5 Deadlifts

8-10 Inverted Rows

~Rest remaining time~

B: Tabata (8 rounds: 20sec work, 10sec rest) (No Measure)

1a. KB Swings

1b. Elevated Push-Ups

2. Hang DB/KB Clean & Push Press (switch between L & R)

C: Core/Balance (No Measure)

2-3 Rounds (depending on time) :

8 Step-Downs w/Knee Drive (Tempo: 30X2) (ea side)

50' Offset OH+Farmer Carry (ea side)

Cooldown (No Measure)

Straddle Lat Stretch

Single leg hug-the-knee stretch

Happy Baby downtrain breathing

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 - HGX-FIT

Metcon (No Measure)

Seated shoulder press - build to a heavy 3RM

then…70-75% above for 5x5

3 sets

12 DBs front delts

12 DBs lateral delts

12 DBs rear delts

12 DBs shrugs

3 sets

12 DB skull crushers - crush grip

12 Diamond push-ups

20 banded tricep ext

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 - Legends

Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10 KB deadlift

10 KB high pull

****

Walking 200m

box step ups