5.26.15


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)

3×10 GHD Sit ups

5.25.15

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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

5.23.15

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Memorial day weekend. Sit back relax and watch the California regionals. Monday we will have one class at 9:00am and open gym 10:00-11:00am


HomeGrown CrossFit – Level 1 Group Class

A: Metcon (Time)

With a partner perform,

200m sprint relay–one partner sprints 50m, partner two sprints and tags partner one, tag until 200m is complete. Each person will complete 200m of sprinting.

70 KBS (Rx+ 53/35, Rx 35/26) if KB is dropped there is a 5 burpee penalty.

200 m sprint relay

70 med ball sit-ups (Rx+ 20/14, Rx 14/12) if ball is dropped there is a 5 burpee penalty.

200m sprint relay

70 goblet squats (Rx+ 53/35, Rx 35/26) if bell is dropped there is a 5 burpee penalty.

200m sprint relay

5.22.15

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Now that we have Wodify up and running it is time to take your training journal home and record all of your top records. If your training journal is still here by the end of June it will be recycled. Thanks


HomeGrown CrossFit – Level 1 Group Class

Memorial Day Weekend
Normal Saturday class at 9:00am and Open Gym at 10:00-11:00am
Normal Sunday Yoga at 10:00am
Monday the 25th ONLY one class at 9:00am and Open gym at 10:00-11:00am

A: Metcon (3 Rounds for reps)

3x Max Pull ups

Rest as needed

15 min cap

B: Metcon (Time)

3 Rounds

5 Curtis P (Power Clean, Front

Rack Left Lunge, Front Rack Right Lunge, Push Jerk) (R+ 95/65, Rx 75/55)

400 m Run

5.21.15


HomeGrown CrossFit – Level 1 Group Class

Memorial Day Weekend
Normal Saturday class at 9:00am and Open Gym at 10:00-11:00am
Normal Sunday Yoga at 10:00am
Monday the 25th ONLY one class at 9:00am and Open gym at 10:00-11:00am.

A: Metcon (Time)

5 Rounds

12 Ring Rows

8 Pendlay Rows (R+ 95/65, Rx 75/55

4 DB Flies (R+ 55/35, Rx 45/25)

B: Metcon (Time)

21-18-15-9-6-3

Thrusters (R+ 95/65, Rx 75/55)

Bar over burpees