Workout of the day

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.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 2:

Only one person working at a time,

*Partners run at the same time:

100 box jumps (R+24/20, Rx20/16)

400m Run

100 DB Alt Snatches (R+55/35, Rx25/15)

400m Run

100 Med ball sit ups (R+20/14, Rx 16/12)

400m Run

100 DB Alt Snatches

400m Run

100 box jumps

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 set of 6reps Bench Presses (Tempo 4sec count lower then explode to lockout.)

Rest 90 sec between sets

Build up in wt.

B: Metcon (Time)

7 Rounds

10 Ring Push-ups

10 Thrusters (R+95/65, Rx 75/55)

10 Russian Kettlebell Swings (R+53/35, Rx44/26)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2 min for 20 min (5 sets each station)

Station 1: 20 Alt DB Walking Lunges (Built up in wt)

Station 2: 7-10 Strict HSPU

*Record Lunges wt

B: Metcon (Time)

3 Rounds for time

R+ 5 Strict Chest to Bar/ Rx 5 Strict Pull up)

10 Deadlifts (R+ 225/155, Rx 165/125)

500m Row

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Take 20 min to build to today’s heaviest triple at the prescribed tempo :

3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning

the next rep.

B: Metcon (AMRAP - Reps)

Every 1:30 for 15 mins:

100 m Sprint

R+ 15 Reps, Rx 10 Reps Wall Balls (R+20/14, Rx 16/12) (Unbroken)

*Record total reps