Workout of the day

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

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Warm-Up (No Measure)

2:00 minutes, Cardio Choice

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1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

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2 Sets

60 sec Wall Sit

:20/:20 sec Side Plank

:30 sec KB Dead-Bug

:15/:15 sec Pause Bird Dog Hold

Cruz Ramirez (3 Rounds for time)

Every 12:00 minutes, 3 Sets

50/35 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

50/40 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 70/53lb, 32/24kg

Dumbbell @ 50/35lb, 22.5/15kg

[Cruz Ramirez: Levels] (3 Rounds for time)

Level 2:

Every 12:00 minutes, 3 Sets

40/28 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

40/32 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 53/35lb, 24/16kg

Dumbbell @ 35/25lb, 15/12kg

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Level 1:

Every 12:00 minutes, 3 Sets

30/22 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

30/24 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

100 Single Unders

Kettlebells @ 44/26lb, 20/12kg

Dumbbell @ 25/15lb, 12/7kg

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Masters 55+:

Every 12:00 minutes, 3 Sets

40/28 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

40/32 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 53/35lb, 24/16kg

Dumbbell @ 35/25lb, 15/12kg

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Competitor:

Complete Day Off

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Big Class Option

Every 12:00 minutes, 3 Sets

Minutes 1-2: Echo Bike @ 60-70%

Minute 3-4: 200ft (60m) Farmers Carry

Minutes 5-6: Calorie Row or Ski @ 60-70%

Minutes 6-8: 100/100ft (30/30m) Single Arm Overhead Carry

Minute 9: 50 Double Unders

Kettlebells @ 70/53lb, 32/24kg

Dumbbell @ 50/35lb, 22.5/15kg

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Hotel Gym / Travel / Limited Equipment

Every 12:00 minutes, 3 Sets

600m Run

200ft (60m) Farmers Carry

600m Run

100/100ft (30/30m) Single Arm Overhead Carry

50 Double Unders

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

View Public Whiteboard

Warm-Up (No Measure)

10:00 minutes, for Quality

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:30 sec Standing PVC Pipe Prayer Stretch

5/5 KB Windmill

5/5 Single Arm Overhead Reverse Lunges

Barbell/Workout Primer (No Measure)

3-4 Sets, Building Loads to working weights

1 Snatch High Pull

1 Muscle Snatch

2 Overhead Squat

1 Power Snatch

2 Overhead Squat

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2 Power Clean

2 Front Rack Reverse Lunge
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*Start at the Hang Position with an empty barbell round 1, then add loads and move to the floor for rounds 2-4 as you build to your working weights

I Am Speed (Time)

12 Rounds for Time, Alternating Full Rounds with a Partner

8 Overhead Squats

7 Bar Facing Burpees

6 Alternating Front Rack Reverse Lunges

5 Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Time Cap: 30 minutes
Primary Objective: Complete each round in 1:30-2:00 minutes

Secondary Objective: Consistent paces across all rounds

Stimulus: Barbell Conditioning / Anaerobic

RPE: 8/10

Mobility (Checkmark)

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 - Uniquely Abled Fitness

Warm-up (No Measure)

2x through

:30 shuttle run

:30 jumprope

:30 plate raises

Hang Power Clean (5x2 build within sets
On the 2:00)

AMRAP 11 min (AMRAP - Rounds and Reps)

5 sandbags over shoulder/to shoulder

15 Russian kb swings

25 jumprope

Tabata

Choose 2 ab movements to tabata

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 - Mom's Strength Conditioning

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Warm-up (No Measure)

Row

Breathing w/Glute Bridges

Clamshells

Banded Glute Warm-Up

A-T-Y-W's

A1: Deadlift (Every 3:00 for 5 sets)

5-5-4-3-3

Deadlifts

5-5-5-5-5

Pendlay Row

*Record heaviest set

*See “A2” for pendlay row

A2: Pendlay Row (5x5)

5-5-5-5-5

Pendlay Row

B: 12 Min AMRAP (No Measure)

8-10 Single-Leg Squat to Box (ea side)

8-10 Banded Half-Kneeling Wood Choppers (ea side)

8-10 Straight-Arm Banded Lat Pulldowns

50' DB Drag

Cooldown (No Measure)

Adductor rock backs

Single-Leg Forward Fold

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 minutes Row Technique and Form

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1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

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2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Bradford Press with Lockout

15 Russian Kettlebell Swings

Strength Conditioning (10 Rounds for weight)

20:00 minute EMOM

Minute 1: Deadlifts 5-5-4-3-3

Minute 2: 13/10 Cal Row or Ski or 9/7 Cal Bike

Minute 3: Strict Press 5-5-4-3-3

Minute 4: Rest

*Deadlift + Strict Press %

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%
Log as Set 1 as Deadlift and Set 2 as Strict Press

Fillmore & Sarge (AMRAP - Rounds and Reps)

6:00 AMRAP

12 American Kettlebell Swings

6/6 Single Arm Kettlebell Shoulder to Overhead

Load: (Rx70/53, S 53/44) if needed DB (Rx70/50, S 60/40)
Primary Objective: Complete 4+ Rounds (90 second/round)

Stimulus: Posterior Chain / Upper Body Press

RPE: 7/10

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose

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

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10/10 Wall ball side toss (wall)

100m Wall ball walk

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Letters: 12 reps Y, T, W