Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, with only one person working at a time, complete the following for time:

Run 800m (as a relay)

50 Strict Pull-Ups

100 Push Presses (R+95/65, Rx 75/55)

150 Alt Reverse Lunges w/ a KB/DB in Goblet (R+53/35, Rx44/26)

100 Push Presses (95/65 lbs)

50 Strict Pull-Ups

Run 800m

*The 800m Run has to be brocken down into 100m sprints each person. When 800m is completed together, you are done.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (6 Rounds for time)

Every 5min, for 30min (6 sets):

500m Row/Run

5 Thrusters (R+155/105, Rx125/85)

10 Burpees Over the Barbell

B: Metcon (No Measure)

5 Rounds:

45sec of Front-Leaning Rest on Rings

Rest 15sec

45sec of Face-Up Chinese Plank (Face Up Chinese Plank - Set yourself with your heels on one bench and your shoulders on the other and assume a fully extended plank position with focused engagement on your gluteals and abdominals)

Rest 75sec

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Take 15min to build to a new 1RM Push Press

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Rx53/35, SCALED 44/26)

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

Rest ~1min between sets.

8 Record Set 6

B: Metcon (Time)

For time:

1000m Row

immediately followed by…

5 Rounds

10 Strict Toes to Bar (SCALED Strict Knees2Elbows)

12 Box Jump-Overs (R+30/24, Rx24/20″)

immediately followed by…

800m Run

HomeGrown CrossFit - Level 1 Group Class

A: Bent Over Row

Every 3min, for 15min (5 sets):

6-8 Single Arm DB Bent over Rows on Bench (6-8 each arm)

*Build up in wt.

*Record heaviest set

*Use the time between sets to stretch calves and hip flexors.

B: Metcon (Time)

5 Rounds

250m Run

25 Abmat Sit ups

2 Rope Climbs (SCALED 4 Rope Knee2Elbows)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

HAPPY LABOR DAY

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors

For time:

Run 800m

immediately followed by…

3 Rounds of:

4 Muscle-Ups (or SCALED 8 Ring Dips)

8 Strict Handstand Push-Ups (or SCALED L-Seated DB Presses)

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

immediately followed by…

Run 800m

immediately followed by…

3 Rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

Run 800m

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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. Please take pride in honoring and remembering them.