Workout of the day

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HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch

SNATCH COMPLEX

EMOM 0:00-3:00

1 Hang Snatch Pull (R+ 96/65, Rx 75/55)

2 Hang Power Snatch

1 Power Snatch

3:00-6:00

2 Hang Power Snatch

1 Power Snatch

6:00-9:00

1 Power Snatch

1 Squat Snatch

(Increase # every 3 min)

B: Metcon (AMRAP - Rounds)

15 Min AMRAP

250m Run

1 Squat Snatch (start @ 50% of max)

Increase #every round

(If failed; Run 400m)

Rope climbs make sure you protect your shins. Remember this Saturday the 6th at 10:00-11:00am is our FREE class for beginners. Tell a friend and share the pain.

HomeGrown CrossFit - Level 1 Group Class

ROPE CLIMBS-WEAR TALL SOCKS

A: Bent Over Row

DB Bent Over Rows

8x5

Increase # each set

B: Metcon (Time)

10 Rounds

1 Rope Climb (SUB 3 Rope K2E)

5 DL (R+ 275/205, Rx 225/155)

This Saturday the 6th is our FREE class for all beginners. Come by at 10:00am for a free workout and to see what HGX is all about.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

3 Min Window to do:

20 Push ups

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

1 Min Rest

x3

*If you finish before 3min rest and still rest 1min. Everyone will always start together.

B: Metcon (Time)

20 WB (R+ 20/14, Rx 16/12)

15 Box Jumps (R+ 24/20, Rx 20/18)

15 WB

10 Box Jumps

10 WB

5 Box Jumps

5 WB

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

CLEAN COMPLEX

EMOM 0:00-3:00

2 Hang Power Clean (R+ 135/95, Rx 115/75)

2 Front Squat

1 Power Clean

3:00-6:00

1 Hang Power Clean

1 Front Squat

1 Power Clean

6:00-9:00

2 Power Clean

(Increase # every 3 min)

B: Metcon (Time)

21-15-9-6-3

Cal Row

Burpees over Rower

(if you are sharing a rower use a hurdles to jump over)

Navy SEAL Foundation Memorial Challenge. Preform "Murph" 1 mile run, 100 pull ups, 200 push ups, 300 squats and finish with 1 mile run. All movements done with a 10# wt vest. The Navy SEAL Foundation provides immediate and ongoing support and assistance to the Naval Special Warfare Community and its families. Thank you for everything you have done and thank you Twitter for the special invite.

HomeGrown CrossFit - Level 1 Group Class

A: Ring Dips (Max Effort Unbroken x5)

B: Metcon (Time)

In Teams of 2

1 mile Run (Together w/1 KB)

100 KBS (R+ 53/35, Rx 44/26)(total)

300 DU (total)

500m Sprint (Together w/ no KB)

*KB, cannot touch ground during the first part of the workout

After the workout stay for the pull up clinic at 10:00am. Photo taken by Nicole Alfaro.

HomeGrown CrossFit - Level 1 Group Class

PULL UP CLINIC IS TODAY AT 10:00am

A: Metcon (No Measure)

STATION #1

:30 sec on Battle Ropes

:30 sec Rest

x4

STATION #2

:30 sec Sledge Hammer Strikes

:30 sec Rest

x4

STATION #3

:30 sec Sprints

:30 sec Rest

x4

STATION #4

:30 sec Plank

:30 sec Rest

x4

STATION #5

:30 sec Reverse Hyper Ext.

:30 sec Rest

x4

*Find a partner

*6 people per station

*Rotate in order