Workout of the day

Now that we have Wodify up and running it is time to take your training journal home and record all of your top records. If your training journal is still here by the end of June it will be recycled. Thanks

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 (3 Rounds for reps)

3x Max Pull ups

Rest as needed

15 min cap

B: Metcon (Time)

3 Rounds

5 Curtis P (Power Clean, Front

Rack Left Lunge, Front Rack Right Lunge, Push Jerk) (R+ 95/65, Rx 75/55)

400 m Run

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)

5 Rounds

12 Ring Rows

8 Pendlay Rows (R+ 95/65, Rx 75/55

4 DB Flies (R+ 55/35, Rx 45/25)

B: Metcon (Time)

21-18-15-9-6-3

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

Bar over burpees

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.