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

HomeGrown AthletX - Functional Fitness

B: Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 70%+
+ 3 Seated Box Jumps to High Box.

*ending at around 80-82% of our 1RM )

C: Metcon (Time)

“Strictly Confidential”

5 Rounds for Time

5 Weighted Strict Pull-Ups (Rx 20/14, S 16/12)

13/10cal row and ski or 9/7 Cals Bike

12 Wall Balls (Rx 20/14, S 16/12)

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken reps throughout the workout

Stimulus: Strength / Stamina / Steady Pacing

RPE: 7/10

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

Warm-up (No Measure)

Machine of choice for 2:00

Breathing w/Cat-Cow

Bird Dogs

Bootstrappers

BB Primer

A1: Sumo Deadlift (Every 3:00 for 4 Sets)

Every 3:00 for 4 Sets

6 Sumo Deadlifts

6 Strict Press*

*see A2 for Strict Press

A2: Shoulder Press

B: 3 Rounds (No Measure)

6-8 Single-Leg RDL w/Internal Rotation (ea side)

10 Bent Over Rows

12 Wall Sit Marches (hold 2-3sec)

C: 2 Rounds (No Measure)

10 Single Arm Seated Arnold Press (ea side)

10 Pallof Press Walkouts (ea side)

25' Crawling (ea direction)

Cooldown (No Measure)

Single Leg Forward Fold

Child's Pose + Tricep/Lat Stretch

Downtrain in Puppy Pose w/Internal Rotation

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Relays:

Running

In/out of cones

over under w/ wall ball

Deadlift (Every 2 min x 5 sets
5 reps
Build in weight)

Wazoo (No Measure)

8 rounds

I minute on

:30 seconds to transition to next station

Station 1: Ring Rows

Station 2: Ball Slams

Station 3: Step ups

Station 4: Shuttle runs

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 - HGX-FIT

Metcon (No Measure)

3 Rounds: Barbell only

Buy-in: 250m

10 Reverse curls

20 Strict shoulder press

30 Reverse lunges

40 Ceiling crunch

30 Front squats

20 Good mornings

10 Bicep curls

Cash out: 250m

***Rest :90sec b/t rounds

Accumulate 50 BB rollouts

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)

9:00 minute EMOM

min 1: Echo Bike, Easy to Moderate

min 2: 10 Reactive Squat Jumps

min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

into..

10:00 minutes Team Warm-Up

Kettlebell Tap Race

B: Metcon (AMRAP - Reps)

"Royal Rumble"

4 Person Team for Max Reps

5 Sets, For Max Reps

Station 1: -Max Lateral Stick Jump Overs 20''

Station 2: -Max American KB Swings (Rx53/35, S 44/26)

Station 3: Max Double Unders

Station 4: -14/12 cal row or ski or 11/9 Cal Bike

Station 5: Rest

*newbies: Lateral Plate Hops , Russian KB Swings or KB DL,and single unders

Time Domain: 22:00-30:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Hit the cals in a sprint effort and complete in under 40 seconds

Secondary Objective: Complete more reps than the rest of your team.

Stimulus: Power Output / Quad Stamina

RPE: 9/10, pushing that intensity button today.

Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

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

3 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete the workout under the time cap.

C: Mobility (No Measure)

Time permitting

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