Workout of the day

Announcements

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;

100m farmers carry (high/low)

8 Barbell shoulder to overhead

8/8 DB Arnold press

****

15 box step ups (with wall ball or dumbbell)

100m walk

15 box step ups

Announcements

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

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Metcon (No Measure)

Incline bench

80-82% for a 5 x 5

***

3 sets

8 DBs floor press

8 DBs close press

10 DBs incline or standing flys

10 Diamond push-ups

***

3 sets

10 DBs Skull crushers

10 DB SA kickback (No swinging)

20 Blue band tricep ext.

***

Time remaining: 100 GHD or Vups

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Bike

Offset quadruped pelvis lifts

Offset quadruped cat/cows

90/90 Hip Switches + Lifts

Scap push-ups

Air squats

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 Bulgarian Split Squats w/internal rotation (ea side)

15-20sec OH + Front Rack Marches (ea side)

*record BSS weight in round 1, marches in round 2

B: 3 Sets: 12-9-6 (Weight)

12-9-6

Inverted Rows

DB Push Press

*record push press weight

Cooldown (No Measure)

Internal rotation rockbacks

Pigeon

Child's pose downtrain breathing

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 - Functional Fitness

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Warm-up

For Completion

6:00 AMRAP

5/5 Worlds Greatest Stretch

6 Inchworm to Hollow Body

12 Plank Shoulder Taps

8 Scapular Pull-Ups

8 Kip Swings

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Stimulus: Chipper / Muscular Endurance

RPE: 10/10

Goal: 40-50 minutes

Time Cap: 75 minutes

[Murph: Levels] (AMRAP - Reps)

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

Partner Murph

Two person team version:

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

*1 run together and split work as needed

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 14lb women vest or body armor, wear it.

Mobility

PRVN Yoga Flow

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

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)

Landmines: 2min/movement

*Front squat

*Knee drive reverse lunge

*Lateral lunge

*Curtsy lunge

*Reverse lunge + Press (same side)

*Seated arm press

*Tall kneeling alt press (both hands)

*Squat iso alt press (both hands)

*SA bent over rows

*T rows (with green/black bands or rope)

*Rotational clean press (same side)

*Split jerk (same side)

*Standing rotation

*Hip rotation

**Rest and repeat

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 - Uniquely Abled Fitness

Warm-up (No Measure)

2x:

100 meter jog

10 arm circles

10 jumping jacks

Uniquely Abled Murph (Time)

500 run or 8 minutes on machine

then….

20 rounds (or as many rounds as possible)

5 ring rows

10 push ups

15 air squats

then…

500 run or 8 minutes on machine