17Dec
HomeGrown CrossFit - Level 1 Group Class
HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED
A: Deadlift
15 Deadlift
Rest 30sec
One Max Set of Strict HSPU
Rest 2 minutes
10 Deadlift
Rest 30sec
One Max Set of Strict HSPU
Rest 2 minutes
5 Deadlift
Rest 30sec
One Max Set of Strict HSPU
Increase the deadlift load each set, with the goal of selecting a wt. that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.
Metcon (3 Rounds for reps)
Record all 3 rounds of Max Set of Strict HSPU
B: Metcon (AMRAP - Rounds and Reps)
Against a 2-min running clock, complete AMRAP of:
10 Alternating Reverse Lunges (R+115/75, Rx 95/65)
10 Push Press
Rest 2min between sets, and complete a total of 4 Rounds (16min Total)
16Dec
HomeGrown CrossFit - Level 1 Group Class
HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED
A: Metcon (AMRAP - Rounds and Reps)
In teams of two, alternate full rounds to complete AMRAP 18min
9 Burpee Box Jump-Overs (R+30/24,Rx24/20″)
9 Front Squats (R+155/105, Rx125/85)
*Score is Total rounds completed together
B: Metcon (No Measure)
Mobility
15Dec
HomeGrown CrossFit - Level 1 Group Class
HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED
A: Squat Clean and Jerk
Every 3min, for 30min (10 sets):
Sq Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
This is a benchmark workout. Record your performance. Try to power clean push jerk
14Dec
HomeGrown CrossFit - Level 1 Group Class
HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED
A: Metcon (4 Rounds for time)
Every 10min, for 40min (4 sets), perform the following
500m Row
400m Run
(R+50, Rx40) Push-Ups
12Dec
HomeGrown CrossFit - Level 1 Group Class
HOLIDAY SCHEDULE
Dec 23 Wed-One class 9AM & Open Gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED
A: Metcon (Time)
With a partner, for time:
500m run (together)
Then,
20-18-16-14-12-10-8-6-4-2
Push-ups
Toes to bar
Then,
20-18-16-14-12-10-8-6-4-2
Situps
Supermans
500m run (together)
*partners will split up the reps evenly
11Dec
HomeGrown CrossFit - Level 1 Group Class
The Annual HGX Holiday Party is tonight Friday Dec 11th at 7:30pm. This year the theme will be HOLIDAY FLARE- come in your most festive outfit.
This will be a potluck style party where members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.
A: Back Squat
4 Rounds
6-8 Back Squat
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest and walk over to the wall
10 Wall Slides
Rest 1min
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
10 Burpees
20 DB Alt Reverse Lunges (R+55/35, Rx 45/25)
30 Double-Unders (60 Single +15 Attempts)