05May
Here we go again!
HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
8 Min EMOM
Power Clean x2
Sq. Clean x1
Push Jerk x1
Split Jerk x1
Weight goes up every 2 min
Total of 4 different wts.
B: Metcon (Time)
150 Wall Ball
(R+20/14, Rx16/12@ 10ft)
Every time the ball drops
Burpee ladder 1-2-3-4….etc
20min time cap
04May
HomeGrown CrossFit - Level 1 Group Class
A: Overhead Squat
EMOM for 14 min
1 OHS start at (R+135/95, Rx choose weight to do proper OHS)
R+ Add weight every min. Work your way by to a heavy single. If you max out drop wt and keep going.
Rx- practice/proper form do not add #
B: Metcon (Time)
9-7-5
OHS (R+ 135/95, Rx 95/65)
100m DB Farmer Carry
(R+55/35,Rx 45/25)
04May
HomeGrown CrossFit - Level 1 Group Class
A: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*Kipping HSPU are only allowed if you can do 2 strict HSPU with no ab mate.
*No more then 3 ab mats can be used.
*No landing on your head.
*SUB HSPU with DB presses
B: Metcon (Time)
4 Rounds
10 Pull ups
10 Air Sq
C: (No Measure)
10mins of DU skill work
If you have DU find your max UB set
02May
Sorry no yoga on Sunday, instead set up your Wodify account. Thanks
30Apr
To finish your transition to Wodify we need you to update your payment information in Wodify and breanne@hgxfit.com back with what member plan below you'd like to move forward with. WE NEED THIS BY TODAY!!!
To enter your payment info in Wodify, go to: My Profile >> Payment Info >> Add a payment method. We're moving forward with ACH (Automated Clearing House, i.e. bank account) information. A coach can add a CC as your payment method if you absolutely do not want to enter a bank account but please note that this will include a 3% CC transaction fee.
HomeGrown CrossFit - Level 1 Group Class
A: Every Minute On The Minute (EMOM) (No Measure)
12 Min EMOM
Hang Power Clean x2
Hang Sq Clean x1
Front Sq x1
Load goes up every 3 min.
Total of 3 wt. changes
B: Metcon (Time)
250m OH Plate Lunge
(R+ 45/25, Rx 35/15)
5 Plate Facing Burpees
Every time the plate is dropped
Time cap 25 min
30Apr
HomeGrown CrossFit - Level 1 Group Class
A: Hang Power Clean
TO FINISH YOUR TRANSITION TO WODIFY WE NEED YOU TO UPDATE YOUR PAYMENT INFO (BANK ACCOUNT) INTO WODIFY
AND
EMAIL BREANNE@HGXFIT.COM BACK WITH WAHT MEMBERSHIP PLAN YOU'D LIKE TO MOVE FORWARD WITH.
To enter your payment info in Wodify, go to: My Profile >> Payment Info >> Add a payment method. We're moving forward with ACH (Automated Clearing House, i.e. bank account) information. A coach can add a CC as your payment method if you absolutely do not want to enter a bank account but please note that this will include a 3% CC transaction fee.
IF YOU HAVE NOT SET UP YOUR WODIFY ACCOUNT YET YOU NEED TO DO THAT NOW.
12 Min EMOM
Hang Power Clean x2
Hang Sq Clean x1
Front Sq x1
Load goes up every 3 min.
Total of 4 wt. different wts.
Record your heaviest weight.
B: Metcon (Time)
250m OH Walking Plate Lunge
(R+ 45/25, Rx 35/15)
5 Plate Facing Burpees
Every time the plate is dropped
Time cap 25 min
C: (No Measure)
DID YOU SET YOUR ACCOUNT UP YET!!!!!!!!!!!!!