Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Metcon (5 Rounds for time)

Every 8min, for 40min (5 sets) of:

800m Run

12 Supine Bar Rows (Hand pronated)

12 Strict Handstand Push-Ups (Scale L-Seated DB Strict Press)

*Note times for each set, and add them for total working time.

*THE SUPINE BAR ROWS ARE RX ONLY IF YOUR CHEST TOUCHES THE BAR WITH YOUR LEGS ARE STRAIGHT. THE BAR SHOULD BE SET UP SO THAT YOUR BACK ALMOST TOUCHES THE GROUND WITH YOUR ARMS AT FULL EXTENSION.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 30min:

400m Run

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

20 Box Jump-Overs (R+24/20″, Rx20/16")

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 KBS, Partner A will perform 20 Box Jump Overs, and Partner B will run 400m – and so on for 30 minutes.

*Record total rounds & reps together

HomeGrown CrossFit - Yoga

A: Metcon (No Measure)

YOGA

Congratulations and Thank you to all that came to honor our heroes.

Our fallen heroes represent the character of a nation who has a long history of patriotism and honor - and a nation who has fought many battles to keep our country free from threats of terror. We, at HGX, honor those who have served, today especially, we honor those who had fallen to preserve what makes this country great, freedom.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Heat #1- 9:00AM

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

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.

B: Metcon (Time)

Heat #2 -9:30AM

Petty Officer (Intermediate): 6-12 months of Cross Fitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

C: 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
Heat #3 -10:00AM

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

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 (No Measure)

3 sets of 10 each with a 2220 tempo

Prone behind-the-neck band pulls

Rest 30s

DB front raise

Rest 30s

B: Metcon (Time)

250m run

30 Mtn climbers

500m run

60 Alt V-ups

1000m run

60 Alt V-ups

500m run

30 Mtn climbers

250m run

C: Metcon (No Measure)

Spend 5min rolling out (especially the muscles involved in Murph--lats, chest, IT band).