Workout of the day

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#

HomeGrown CrossFit - Level 1 Group Class

A: Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders
15 MIN

Max Double Unders

(Leader Board Rules, Unbroken, need judge)

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

C: Metcon (No Measure)

3x10 GHD Sit ups

HomeGrown CrossFit - Level 1 Group Class

ONE CLASS AT 9:00am
OPEN GYM at 10:00-11:00am

A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here