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. 800m Walks

B. CARS

C. Kettlebell Sumo Deadlift with high pull 3x5

D. WOD

The Legends 8

8 Rounds for time

8 Push Ups (Banded or box)

8 Knees to chest (seated on box)

8 Thrusters (Seated on box to stand)

8 Kettlebell Deadlifts

8 Kettlebell Swings

8 Burpees (to box)

8 Banded face pulls

8 Ring rows (pull ups)

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)

Midline: EMOM12

Abmat sit-ups

Russian twists

Flutter kicks

Scissor kicks (6" to 45 degree)

Vups

Ankle touches

Low planks

Side planks (right)

Side planks (Left)

High plank DB pull through

Hollow rock

Circle of death (w/DB)

Metcon (No Measure)

AMRAP 20

DBs Bent over rows

DB Crush grip bicep curl

DBs Gorilla rows

DB Crush grip bicep curl

DBs Renegade rows

DB Crush grip bicep curl

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: Warm-up (No Measure)

8 minute AMRAP, For Quality:

Max Distance Row, Bike, Ski (Choice)

Every Minute, complete:

5 Russian Kettlebell Swings

5 Goblet Squats, Light Load

5 Burpees

AA: Warm-up (No Measure)

Primer

Part A)

2 Sets

3 High Hang Clean High Pull

3 High Hang Muscle Clean

3 Front Squat

3 Tall Clean

Part C)

2 Sets

Power Clean

Front Squat

Squat Clean

Front Squat

B: Front Squat (Every 3:00 minutes, 5 Sets
4 Rep Front Squat
*From the Floor

Start @ 80% of 1RM Clean and Increase Loads )

C: Metcon (Time)

"Thriller"

4 Rounds for Time

100 Double Unders (200 Single Unders)

15 Burpee Box Jumps, (Rx24/20, S 20/16″)

5 Front Squat (Rx 225/155, S 165/125)

Time Domain: 15:00-20:00

Time Cap: 20:00

Primary Objective: Complete each round in 4:15 minutes or less

Secondary Objective: Complete the Burpee Box Jumps in 1:30 or less

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: Warm-up (No Measure)

2 Sets, For Quality

15 Banded Goodmornings

10 Alt V-Ups

15 Banded Face Pulls

2 Wall Walks + 10 second Nose to Wall Handstand Hold

8/8 SA DB Hang Muscle Clean and Press

B: Strength (Part A) 8 minute EMOM
5 Banded Strict Press @ 40-45% (red bands)
Percentage today is based off of your 1 rep max Strict Press

(Rest 4:00 minutes between EMOM’s) )

BB: Strength (Part B) 8 minute EMOM
3 Banded Deadlift @ 50-55% (green bands)

Percentage today is based off of your 1 rep max Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Bad"

9:00 AMRAP

7 Strict Handstand Push-Ups

9 Dual DB Hang Clean & Jerk (Rx50/35, S 40/25)

16 GHD Sit-Ups (A: Weighted Sit-Ups or V-up)

D: Recovery (No Measure)

Recovery

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 Childs Pose

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. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Band Work- Good mornings, deadlifts, etc

C. WOD 4 Rounds for time

Buy in 800m Row/ Erg

5 Air Squats

7 Dumbbell Deadlifts, dual

9 Ring Rows (banded pull ups)

12 Push Ups

15 Box Step overs

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)

20-18-16-14-12

DB's Floor press 50/35

DB's RDL

DB's Bent over rows

DB Russian twist

***After each set "accumulate" 1min "L"hang from the rig***