Workout of the day

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up /CARs

B. Balance Work

C. WOD For Time

1,0000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg

25 Ring Rows

Announcements

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

200m Run

10 Alternating Arm Swing s

8 Ring Row

8 Scapular Push-Ups

10 Cossack Squats

B: 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

BB: Metcon (Time)

"Murph"

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.

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

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

1000m of your choice

20 DBs clean and jerk 50/35

20 Overhead plate lunges 25/15

20 DBs Renegade rows

*Remaining time: mobility/stretch*

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8/8 Single Arm Ring Rows

10/10 Single Leg Glute Bridge

" Jumping Sheep "

Round 1 Jump Over Plank

Round 2 Squat Jump Over Plank

Round 3 Lateral Burpee over Plank

B: Rope Climb Skill Work

C: Metcon (Time)

"E1 Mix-Up"

In Teams of 3 for Time

120 Cal Bike

15 Rope Climbs

2000m Row or Ski

12 Rope Climbs

1000m Run (together)

9 Rope Climbs

Dual DB Front Rack Hold (Rx50/35, S 40/25)

During the monostructural pieces one partner must be holding dual DB front rack. This means one partner is working, one partner is holding the front rack and one partner is resting. After the mono work you will move to complete 15 rope climbs as a team. The work can be split up as desired.

Time Domain; 22:00-30:00 minutes

Time Cap: 35:00 minutes

Stimulus: Stability / Strength Endurance / Aerobic Capacity

RPE: 7/10

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00, for Quality

:30sec Bike

5 Inchworm Push-Ups

20 Bear Plank Pull Throughs

:15sec Dead-Hang + :15sec Active Hang

10 Deep Squat Thoracic Rotations

B: Snatch complex (Weight)

Snatch Complex

Every 2:00 minutes, 6 Sets

Power Snatch + Snatch Balance

Rest 20 seconds

Squat Snatch

Extra Instructions

Starting loads @ 60% of Power Snatch,

increasing to around 75-80% over the course of 6 sets

C: Bar Muscle-ups (Bar Muscle-Up Progressions )

D: Metcon (AMRAP - Rounds and Reps)

"Bit by a Dead Bee v2"

12:00 AMRAP

3 Bar Muscle-Ups

5 Squat Snatch (Rx135/95, S 115/75)

7 Bar Facing Burpees

Primary Objective: 6+ Rounds

Secondary Objective: Unbroken Bar Muscle-Ups

Stimulus: Technical Capacity / Grip

RPE: 7/10

E: Midline (No Measure)

"7:00 Abs"

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. 800m Walk

B. CARs/Kettlebell Swings

C. WOD

3 Rounds for Time

25 Cal Row/Erg

30 Alternating Dumbbell Hang Power Cleans (Increase weight from last session)

25 Cal Row/Erg

30 Alternating Lunges (May be rig supported)