16May
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
Bodyheat + Mobility (No Measure)
2:00 minutes Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation (No Measure)
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Sumo Stance Goodmornings
10 Barbell Cossack Cossacks
Deadlift (Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%)
Into the Fire (Time)
43/30 Cal Row or Ski or 30/22 Cal Bike
15 Burpees
90 Double Unders (A:180 Singles)
15 Burpees
43/30 Cal Row or Ski or 30/22 Cal Bike
Time Cap: 10 minutes
Primary Objective: Complete the workout as close to 7 minutes as possible
Secondary Objective: Keep the Double Unders to 3 sets or less
Stimulus: Sprint Chipper
RPE: 9/10 *Go fast or go home
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
16May
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
12 Pendlay rows
10/10 DBs Gorilla rows
5 sets
12 Yates rows
10 DBs incline rows (bench with 2 plates)
3 sets
“21” (weighted)
10 BB drag curls
3 supersets
10 DBs reverse curls
10 DBs hammer curls
10 DBs bicep curls
Time permitting: Core, WB situps
16May
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
Partner 1:
10 KB Sumo deadlift
10 BB Shoulder to overhead
10/10 DB Arnold press
Partner 2:
10 Ring rows
10 Ring push-ups
10 DBs Hammer curls
10 DBs Zottman curls
***12/12 Paloff press when bell rings***
15May
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
Warm-Up
3 Sets, For Quality
200m Run
*Core Exercise
5/5 Kettlebell Windmill
50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk
*Core Exercise
Round 1: 10 Hollow Rocks + 10 Arch Rocks
Round 2: 20 Alternating V-Ups
Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest
The Deep (AMRAP - Rounds and Reps)
30:00 minute AMRAP
5-10-15-20-25.... Toe to Bar
100ft (30m) Single Arm Overhead Carry (Right)
200m Run
100ft (30m) Single Arm Overhead Carry (Left)
200m Run
Load: DB (Rx70/50, S 60/40)
Goal: Complete 5+ Rounds
Primary Objective: Complete round 5 and get into and as far as you can through round 6 (The round of 30)
Secondary Objective: Keep the Carries and Runs at the same pace throughout the entirety of the workout.
Stimulus: Midline Stamina / Aerobic Threshold
RPE: 6.5 RPE
PRVN Recovery #5 (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
14May
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
12min - Build to a heavy 2rep - Incline bench
Then…70-72@ for a 5 x 5
***
10 DBs incline bench
10 DBs floor press
10 DBs incline flys
***
4 sets
8 Skull crushers (DBs or BB)
8 Diamond push-ups
8 DBs kickbacks
14May
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
Warm-Up
2:00 minute Machine Choice
Mobility
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up (No Measure)
2 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5/5 Pistol Box Step-Downs
20 second Glute Bridges
Back Squat (Every 3:00 minutes, 5 Sets
4 Back Squats @ 75%+
+
2 High Stick Jump Overs)
For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher
Balancing Act (AMRAP - Rounds and Reps)
8:00 minute AMRAP
1* Wall Walk (A: Box Wall Walk)
5 Wall Facing Handstand Push-Ups
10 Box Jumps (Rx30/24, S 24/20″)
*Increase Wall Walk by 1 Each Round
Primary Objective: Complete 4+ Rounds
Secondary Objective: Maintain a steady pace and complete the Box Jumps in under 40 seconds each round.
Stimulus: Gymnastics Upper Body Pressing + Hip Extension
RPE: 7/10
PRVN Recovery #6 (No Measure)
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 Childs Pose