Workout of the day

HomeGrown CrossFit - CrossFit

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A: Back Squat

4×4

*Stay in the 75-85% range

B: Metcon (Time)

3 Rounds

400m Row

20 KB Snatches (R+53/35, Rx44/26)

20 Sledgehammer Strikes

2 Rope Climbs

*10 reps left and 10 reps right side for both KB Snatch and Sledgehammer strikes

C: Metcon (Time)

3x Max Effort L-Sit or Tuck Hold b/t boxes

*Rest as needed between

*Record all time added up

*RX L-Sit hold

HomeGrown CrossFit - CrossFit

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A: 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
OPTION #1

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

OPTION #3

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Ring Rows

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 3 together complete the following for time:

*All 3 athletes run together

*2 athletes working, 1 resting during synchro

*Monkey in the middle Wall Ball. 2 partnars are passing the wall ball over the 1 partner in the middle who is holding the Front Sq BB over head.

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

5×3

*Start at 75% and work up

B: Metcon (Time)

Rx 100 DU, R+ 25 Triple Unders

Then…

21-15-9

Deadlift (R+ 225/155, Rx 165/125)

Burpee Over Bar

Then…

Rx 100 DU, R+ 25 Triple Unders

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

10 DB Z Press

10 Ring Face Pulls

15 Supermans

15 Lying Sliding Ham Curls

B: Metcon (Calories)

5x :30 on/:30 off

Max Calorie Assault Bike or Rower

*Score is total calories

Then…

10 minutes recovery pace

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

(R+45/25, Rx 35/15)

HomeGrown CrossFit - CrossFit

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A1: Split Jerk

10×1

Work your way up

A2: Metcon (No Measure)

Ring Rows 5×10

B: Metcon (Time)

4 Rounds

250m Run

15 Shoulder to OH (R+135/95, Rx 115/75)