Saturday 08.16.14

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The first day of Moxie Madness starts Saturday at Spartan Stadium in San Jose. This is a great team competition where TJ, Coach Patrick Coach Lisa and Coach Breanne will be representing HGX. Coach Nicole and Devon will be competing as well but on separate teams. Come by and cheer them on.

WOD
Teams of 3
tag team style
25 min amrap
5 dead lifts
225/185 or 155/115 or 135/95
10 box jumps 20/24
10 Kb snatch 55/35 or 35/26
*one person completes a station then tags a team mate who completes the next station

Friday 08.15.14

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Coach Nicole getting down her butterfly pull-ups. Remember Nicole as well as Lisa, Patrick TJ, Devon and myself will be competing in Moxie madness this weekend at San Jose State event center this Saturday and Sunday.

Skills/Strength
Back Squats
5x3
@80%
WOD
3 Rounds
10 S2OH
(L2 135/95
L1 115/75)
15 Pull ups
20 Jumping Squats

Thursday 08.14.14

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A big happy birthday to coach Ruben. He is one of HomeGrown CrossFit’s newest coaches but has made a tremendous impact. His drive and passion for fitness shows in his coaching and we are happy to have him as part of the family.

Skills/Strength
Hang Power Snatch (above knees)
5x2 @ 75%
WOD
3 Rounds
4 Min AMRAP
(rest 1 min between each 4 min)
2 MU (sub 2 pullups and 2 dips)
4 T2B
6 alt pistols
Skill/Strength/Mobility
Tabata wall sits

Wednesday 08.13.14

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Nice rack! Jerry has been working on his mobility and it shows.

Skills/Strength
HSPU Work
(deficit kipping, hand stand holds/kick ups)
3x10-12
WOD
500m Run/Row
12-9-6-3
Power Clean(L2 155/115 L1 135/95)
Front Squat
500M Run