Workout of the day

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*FITNESS FOR FREE TODAY at 10:00-11:00am. Our Fitness For Free class happens every 1st Saturday of the month and is open to all levels. This class gives people an opportunity to experience what a regular CrossFit class is all about.

*All HGX APPAREL is 60% off. GET SOME!

A: Metcon (Time)

3 Rounds

400m Run

40 Wall Ball 20/14

30 box jumps 24/20

20 sit-ups

16 burpees

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*FITNESS FOR FREE is this Saturday Aug 1st at 10:00-11:00am. Our Fitness For Free class happens every 1st Saturday of the month and is open to all levels. This class gives people an opportunity to experience what a regular CrossFit class is all about.

*Starting in August all HGX APPAREL will be 60% off. GET SOME!

A: Metcon (No Measure)

1a) 4 Round not for time

Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band – rest 1:00

Overhead Squat

1b) 4 Round not for time

3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS @ 80% of max for the complex – rest 1:00

B: Metcon (Time)

9-7-5

Sq Cleans

R+ M185/205/225#

R+ W125/135/155#

Rx M145/155/165#

Rx W105/115/125# (ascending weight each round)

Muscle-Ups (Scaled 9 pull-up+9 dips, 7pullup+7dips, 5pullup+5dips)

_15 min Time Cap

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*FITNESS FOR FREE is this Saturday Aug 1st at 10:00-11:00am. Our Fitness For Free class happens every 1st Saturday of the month and is open to all levels. This class gives people an opportunity to experience what a regular CrossFit class is all about.

*Starting in August all HGX APPAREL will be 60% off. GET SOME!

A: Metcon (4 Rounds for reps)

1a) 4 Rounds not for time

R+ME UB C2B Pull-ups

RxME UB pull ups

scaled ME UB Pull ups w/ band – rest 2:00

Back Squat (5 Back Squats @ 75% 1RM)

1b) 4 Rounds not for time

– Rest 2:00

B: Metcon (4 Rounds for time)

4 X 800m Run – 90% effort

- Rest 1:00

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch (Hang Sq Snatch )

Hang Snatch (just above knee):

1×5@70%, 1×5@80%, 1×3@85%, 1×2@90%, 1×3@85%

-Rest as needed

-Record the 90%

B: Metcon (Time)

20 Ring Rows

10 Wall Balls (R+20/14, Rx16/12#)

10 Power Cleans (R+185/125, Rx155/105#)

10 Wall Balls

20 Ring Rows

10 Wall Balls

10 Power Cleans

10 Wall Balls

20 Ring Rows

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (4 Front Sq @70% 1RM)

1a) 4 Rounds not for time

Last set try to go heavier if you can

- rest 1:00

Metcon (4 Rounds for reps)

1b) 4 Rounds not for time

1:00 Tempo Strict HSPU (R+3 counts down, 3 counts up, no pause at bottom, Rx Do Negatives, Scaled try to get on wall) – rest 1:00

*1a&1b means alternate 1a and 1b until done

B: Metcon (AMRAP - Rounds and Reps)

10 AMRAP

15 P Snatches

(R+75/55,Rx 65/45#)

30 DU

(scaled 60 singles+15 attempts)

2015 Reebok CrossFit Games champions

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch (EMOM for 7:00 – 3 Power Snatches:)

Begin at 65% of 1rm Power Snatch

*R+ All Power Snatches T&G

B: Metcon (Time)

40 Pistols (alternating)

40 DB Snatches (alternating) R+75/50, Rx60/40#

40 12″ Target Burpees (Target 12″ above highest two hand reach)