Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2 with one partner working at the time complete AMRAP 30min of:

100 DU (Scale 200 Singles +25 Attempts of DU)

80 KBS (R+53/35, Rx44/26)

60 Wall Ball (R+20/14, Rx 16/12)

40 burpees

20 R+Toes2Bar, Rx Knees2Elbows, Scale Hanging leg lifts

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Row 2000

50 Alt Pistol Squats

30 Hang Power Cleans (R+185/135, Rx155/115)

* Use 70% of 1RM if prescribed weight is too heavy.

B: Metcon (No Measure)

3 Rounds

20 Alt V-ups

60 sec plank holds

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Take 15 Min to work on any gymnastic skill.

B: Metcon (Time)

7 Rounds

5 Wall Walks

15 Box Jumps overs (R+24/20, Rx20/16″)

400m Run

HomeGrown CrossFit - Level 1 Group Class

A: Hang Power Snatch

5 sets of 3 reps

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

3 Reps @ 80%

Rest 90sec

*Recored heaviest

B: Metcon (Time)

5 Rounds

30 Double under (Scaled 60 Singles + 15 attempts of DU)

15 Ring Dips

5 DB Thrusters (R+55/35, Rx 45/25)

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

4 Rounds

6 Reverse Lunge

6 Single leg Romanian DL

(6 each Leg)

30 Sec Superman Holds

Rest 60 Sec

B: Metcon (AMRAP - Rounds and Reps)

12 min AMRAP

With an empty bar:

20 OH Steps ups (R+24/20, Rx20/16″)

15 Back Squats (R+ 45/33, Rx33/15)

10 Burpees

HomeGrown CrossFit - Level 1 Group Class

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
Memorial day : MURPH

Option #1

Recruit (Beginners):

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.

Option #3

Master Chief (Elite):

Murph Master Chief

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

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.