Workout of the day

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels.

*All HGX APPAREL will be 60% off. GET SOME!

A: Metcon (No Measure)

1a) 4 Rounds

R+4 Strict Pull-ups + 3 Kipping Pull-ups + 2 Bar MU

Rx 3 Strict Pull-ups +2 Kipping Pull-ups + 1 Bar MU

Scaled 6 Strict Pull-ups

-Rest 1:00

Back Squat (3 BS work to a near 3RM)

1b) 4 Rounds

(no misses)

-Rest 1:00

B: Metcon (Time)

4 Rounds

Run 400m

20 KB Swings (R+70/53, 53/36#)

Rest 1:00

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels.

*All HGX APPAREL will be 60% off. GET SOME!

A: Hang Clean (5x2 Hang Sq Clean @70%)

(just above knee)

– Rest as needed

B: Metcon (Time)

Run 400m

25 Step Lunges Front Rack

(R+115/75, Rx 95/65#)

25 TTB

Run 800m

25 TTB

25 Step Lunges Front Rack

Run 400m

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels.

*All HGX APPAREL will be 60% off. GET SOME!

A: Front Squat (4 FS @ 75% of 1RM)

1a) 4 Rounds

– Rest 2:00

Metcon (4 Rounds for reps)

1b) 4 Rounds

R+&Rx 1:00 ME Strict HSPU

Scaled Handstand Holds

– Rest 2:00

B: Metcon (Time)

100m Suitcase Carrie

24 Single Arm Swings (12 each arm)

1min Plank Hold on Rings

100m Suitcase Carrie

16 Single Arm Swings (8 each arm)

1min Plank Hold

100m Suitcase Carrie

12 Single Arm Swings (6 each arm)

1min Plank Hold

* Single Arm Suitcase Carrie DB/KB (R+55/35, Rx45/25) (switch arms as needed)

*Single Arm Swings DB/KB (only come to parallel)

*Plank holds stay hollow, R+ externally rotate hands, Scaled Plank on ground

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS TODAY AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*All HGX APPAREL is 60% off. GET SOME!

A: Push Jerk (EMOM for 7:00 )

2 Power Clean & 1 Push Jerks:

Begin at 70% of 1RM Push Jerk

R+ T&G

B: Metcon (Time)

1000m Run

6 Rounds

6 Alt Renegade Rows

(R+55/35, Rx45/25)

6 Pushups

12 Air Squats

(after 6 rounds)

500m Run

6 Rounds

6 Alt Renegade Rows

6 Pushups

12 Air Squats

(after 6 rounds)

250m Run

*30min time cap

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*FITNESS FOR FREE TODAY at 10:00-11:00am. Our Fitness For Free class happens every 1st Saturday of the month and is open to all levels. This class gives people an opportunity to experience what a regular CrossFit class is all about.

*All HGX APPAREL is 60% off. GET SOME!

A: Metcon (Time)

3 Rounds

400m Run

40 Wall Ball 20/14

30 box jumps 24/20

20 sit-ups

16 burpees

HomeGrown CrossFit - Level 1 Group Class

*BOOTCAMP STARTS AUG 3rd. FREE for all members and 1st class is FREE for all friends.

*FITNESS FOR FREE is this Saturday Aug 1st at 10:00-11:00am. Our Fitness For Free class happens every 1st Saturday of the month and is open to all levels. This class gives people an opportunity to experience what a regular CrossFit class is all about.

*Starting in August all HGX APPAREL will be 60% off. GET SOME!

A: Metcon (No Measure)

1a) 4 Round not for time

Ring Dips

R+8 (add wt if too easy)

Rx6

Scaled 4 w/ band – rest 1:00

Overhead Squat

1b) 4 Round not for time

3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS @ 80% of max for the complex – rest 1:00

B: Metcon (Time)

9-7-5

Sq Cleans

R+ M185/205/225#

R+ W125/135/155#

Rx M145/155/165#

Rx W105/115/125# (ascending weight each round)

Muscle-Ups (Scaled 9 pull-up+9 dips, 7pullup+7dips, 5pullup+5dips)

_15 min Time Cap