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

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

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

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

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Machine of choice for 2:00

Breathing w/Cat-Cow

Scap Push-Ups

90/90 Switch + Lift

Glute Bridges

Scap Pull-Ups (box supported if needed)

A: Back Squat (Every 3:00 for 4 Sets)

5 Back Squats

6-8 Pull-Up Negatives (use band)

B: 3 Rounds (No Measure)

6-8 DB Bench Press

8-10 Single Leg Weighted Hip Thrusts (ea side)

30sec Copenhagen Side Planks (ea side)

C: 2 Rounds (No Measure)

10 Single-Leg Squat to Bench (ea side)

10 Banded Half-Kneeling Wood Choppers (ea side)

10 Straight-Arm Banded Lat Pulldowns

Cooldown (No Measure)

Elevated Staggered Hip Opener

Elevated Lat Stretch

Downtrain w/Legs on Bench

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 - Legends

Metcon (No Measure)

Partner training

Partner 1:

100' KB Farmers carry

12 KB sumo deadlift

12 KB high pull

Partner 2:

200m walk

20 Box step ups

***Both partners start at the same time

***Continue to switch after each set

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 - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Seated shoulder press

5x5 at 78-80%

3 sets

10 DBs front delts

10 DBs lateral delts

10 DBs rear delts

3 sets

10 Pendlay rows

10 Yates rows

10 Bent over rows

Time remaining

3 sets

20/20 Paloff press - red band