Workout of the day

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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Balance PVC Pipe Warm-up

Strength: 5x5 Dual Dumbbell Deadlift 2 Second Pause At The Top Then Shoulder shrug

WOD 10 Rounds For Time

5 Pull Ups (Ring Rows)

15 Push Ups

20 Air Squats (Ring Supported Squats)

10 Med Ball Slams

15 Burpees

20 Walking Lunges

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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets, For Quality:

400m Run

30 Second Dead Hang

8/8 Half Kneeling Kettlebell Bottom Up Strict Presses

8/8 B-Stance Kettlebell RDL's

8/8 Side Plank w/rotation

B: Gymnastic Skills (Rope Climbs and Toe to Bar
Work on efficiency and technique)

C: Metcon (AMRAP - Rounds and Reps)

"Comfortably Numb"

4:00 AMRAP

3/2 Rope Climbs (A: 6/6 Single Arm Ring Rows)

200m Run (A:14/11 Cal Bike)

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Goal: Complete in 4-5 Rounds

Cap: 6 Rounds

Time Domain: 14:00-24:00

Time Cap: 29:00

Primary Objective: Complete each movement in 1:00 minute or less

Secondary Objective: Complete 20+ Burpees each round

D: Accessories (Part A)
Accumulate 10 Eccentric Pull-Ups
*Slow as possible while still moving

Rest as needed between reps

Part B)
4 Sets, For Quality
10/10 Single Arm DB Bent Row
15 DB Hammer Curls )

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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Bench Press (5x5 at 85-87%
Immediately into..
5x10 Bench flat flys)

Metcon (No Measure)

Supersets:

1. 10 sets

10 Close grip bench

10 DB Crush grip bicep curl

2. 5 sets

10 DB Pullovers

10 DB's Floor press

3. 3 sets

"21" Empty BB

DB's Hammer curls

BB Drag bicep curls

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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets, For Quality

10 Bootstrap Squats

8 No Dip Muscle Cleans

5/5 Behind the Neck Barbell Punch Throughs

5 Pause Overhead Squats (1sec)

5 Burpee Broad Jumps

B: Overhead Squat (Every 90 seconds, 8 Sets Alternating Stations

Station 1: 3 Overhead Squats
Start @ 75% of your 1RM Overhead Squat and increase loads by feel )

BB: Front Squat (Every 90 seconds, 8 Sets Alternating Stations

Station 2: 5 Front Squats
Start @ 75% of your 1RM Front Squat and increase loads by feel )

C: A) Warm-up (No Measure)

Primer

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Front Squat

3 Hang Power Clean

3 Thruster

Add weight to starting load

5 Tng Power Cleans

5 Thrusters

Add Weight

3 Tng Power Cleans

3 Thrusters

Add Weight

1 Power Clean

1 Thruster

D: Metcon (Time)

“Smoke on the Water”

For Time

21-15-9

Power Clean

Thruster

Load: (Rx 95/65, S 75/55)

Rest 2:00 minute

15-12-9

Power Clean

Thruster

Load: (Rx 115/75, S 95/65)

Time Domain: 13:00-17:00

Time Cap: 20:00

Primary Objective: Complete each set of Thrusters unbroken

Secondary Objective: Achieve best possible time

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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rds

500m Run

10 DB's Deadlift 50/35

10 DB's Bent over rows

10 DB's Renegade rows

200m Farmers carry

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

StrongFirst Workshop May 20th

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: A) Warm-up (No Measure)

2 Sets, For Quality:

12/9 Calorie Echo Bike

30 Second Butcher Block Stretch

5-7 Rower Pike Ups

15 Banded Goodmornings

10 Cossack Squats

15 Banded Face Pulls , Light Band

B: Gymnastic Skills (Bar Muscle-Up Progressions )

Metcon (Time)

"Rottweiler"

4 Rounds (2/Partner)

21/15 Cal Row or Ski or 15/11 Cal Bike

15 American KB Swings (Rx53/35, S 44/26)

15 Toe to Bar

12 American KB Swings

9 Bar Muscle-Ups

9 American KB Swings

13/10 Cal Row or Ski 9/7 Cal Bike

*Alternate Full Rounds with your partner

Goal: Sub 5:00 minutes / Round

Time Cap: 25:00 minutes

Primary Objective: Complete each round in 5:00 minutes or less

Secondary Objective: Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less