5.30.15

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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

5.29.15

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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

5.28.15

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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)

3×10 GHD Back Ext.

5.27.15

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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#

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