Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Memorial Day Weekend
Normal Saturday class at 9:00am and Open Gym at 10:00-11:00am
Normal Sunday Yoga at 10:00am
Monday the 25th ONLY one class at 9:00am and Open gym at 10:00-11:00am

A: Metcon (Time)

3 Rounds

15 HSPU (R+ HSPU no abmat, Rx HSPU 1 abmat, scale DB strict press)

50 Air squats
Note-You should not be kipping your handstand push up unless you can do a strict handstand push up.

B: Metcon (Time)

4 Rounds

50 Wall Balls (R+ 20/14, Rx 16/12 @10ft)

30 HR Push ups

HomeGrown CrossFit - Level 1 Group Class

Memorial Day Weekend
Normal Saturday class at 9:00am and Open Gym at 10:00-11:00am
Normal Sunday Yoga at 10:00am
Monday the 25th ONLY one class at 9:00am and Open gym at 10:00-11:00am.

A: 2k Row (Time)

Max Effort 2k Row
AFAP (As Fast As Possible)

B: Filthy Fifty (Time)

For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Men/Women-BJ 24/20, KBS 35/26, PP 45/33, WB 20/14

HomeGrown CrossFit - Level 1 Group Class

A: Muscle-ups

15 Min Transition practice of Muscle Ups

B: Metcon (Time)

3-2-1

Bar Muscle Ups (SUB 3 C2B Pull Ups + 3 Dips)

Squat Clean (R+ 225/155, Rx 165/125)

*Repeat for a total of 3x

*R+ Rest 2min, Rx Rest 1min, Scaled Rest 1min

HomeGrown CrossFit - Level 1 Group Class

Coach Kristian in the house

A: Metcon (AMRAP - Rounds and Reps)

Partner 20 min AMRAP

Partner A – Row 500

Partner B – AMRAP of

3 Wall Walks,

6 Slam Balls,

9 Double Unders (SUB 18 single unders)

Your partner will pick up where you left off. Score is total number of rounds plus distance.

Intent

Grab a partner and settle in for a tough cardio biased WOD.

HomeGrown CrossFit - Level 1 Group Class

A: Weighted Step-ups (w/ DB on box )

5X10 (5 each leg)

Increase # every set (R+ 24/20'', Rx 20/12)

B: Metcon (Time)

21-15-9

Burpees

Power Cleans (R+ 135/95, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat (2x5@70-80% )

1x15 (heavier than max 15 rep)

B: Metcon (Time)

Skinny Fran

21-15-9

Thrusters (R+ 75/45, Rx 65/35)

Pull ups

R+ Perform the workout a total of 3x

Rx Perform the workout a total of 2x

Scaled Perform the workout 1x

If you are performing the workout multiple times, there is no rest. After your 9th pull ups go right into 21 thrusters. BE SAFE, PROTECT YOUR HANDS.