26May
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
Warm-Up (No Measure)
2:00 minutes, Cardio Choice
-
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch
-
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
----
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
----
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
----
Competitor:
Complete Day Off
--
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
--
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
26May
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
26May
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
25May
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
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
--
2 Power Clean
2 Front Rack Reverse Lunge
---
*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
24May
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
Warm-Up (No Measure)
2:00 minutes Row Technique and Form
--
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
--
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)
Secondary Objective: Remain Unbroken on each movement. This means also not putting down the KB between arms on the Shoulder to Overhead.
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
24May
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
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