Workout of the day

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

Another benchmark workout today. Make sure you are recording your times in Wodify.
And don't forget the pullup of clinic is this Saturday at 10:00am. Photo take by Nicole Alfaro.

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press (Find new 1RM)

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

C: Metcon (No Measure)

Backward Tabata (10sec on 20sec off)

L sits

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk (MAX CLEAN & JERK)

20 min

(leader board, coach must see)

B: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

C: Metcon (No Measure)

3x10 GHD Back Ext.

Could you pull yourself up from here? HGX Pull-up clinic this Saturday at 10:00am. All levels are welcome. Please sign up on the whiteboard or email breanne@hgxfit.com if you are attending.

HomeGrown CrossFit - Level 1 Group Class

A: Snatch (MAX SNATCH)

20 min

(leader board, coach must see)

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#