Workout of the day

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27
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30sec Samson Stretch (15s Each side)

10 Air Squats

10 Alt Cossack Squats

10 Glute Bridges

10 Bound Jumps

()

C: Metcon (No Measure)

8 Rounds
:20s Max Sit-ups

:10s Hollow Hold

:20s Max Glute Bridges

:10s Glute Bridge Hold

26
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 minutes for quality
3 Inchworms

6 Russian Baby Makers

12 DB Deadlifts (6 per arm)

24 Mt climbers

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
5 Strict HSPU (KB BB DB strict shoulder press)

10 Box Jumps

20 DB Power Cleans (or 20 KB swings or BB power cleans)

*Goal 3-5 Rounds

C: Metcon (6 Rounds for reps)

On the 1:30 x 6 Sets:
Bulgarian Split Squat Complex

*Sets begin every 90 sec

*Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

*One set is considered to be the weighted complex + the unweighted complex (42 total reps)

*Alt legs after every set for a total of 3 each side

*It is your choice on loading for the weighted portion

*Choose a weight that you are able to complete unbroken each set - opting for speed over weight

Complex Demo:

1 Bulgarian Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

25
May

HomeGrown CrossFit - CrossFit

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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
WHO IS MURPH

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. "Murph" is in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Today May 25th 2020 HGX will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience. We will have the option of three different Murph workouts. See different scaling options below.

OPTION #1

Recruit (Beginners): 0-6 months of CrossFitt or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run (Sub 40 Box Jumps or 40 Squat Jumps)

25 KB BB DB Bent over Rows

50 Push-ups

100 Squats

500m Run

Partition the rows, push-ups, and squats as needed. Start and finish with the 500m run.

OPTION #2

Petty Officer (Intermediate): 6-12 months of CrossFitt or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run (Sub 80 Box Jumps or 80 Squat Jumps)

50 Pull-ups (DB Renegade Rows BB Pendlay Rows)

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

OPTION #3

Master Chief (Elite): 1+ years of CrossFitt or other high intensity workout regimen on a consistent basis.

Murph Master Chief

For time:

1 mile Run (Sub 100 Box Jumps or 100 Squat Jumps)

100 Pull-ups (DB Renegade Rows BB Pendlay Rows)

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

23
May

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

30-20-10

Mountain Climbers

Air Squats

Shoulder Taps

B.: Metcon (No Measure)

B. 3 Rounds

10 Plate/DB/KB Front Raises

10 Pike push-ups or Strict HSPU

10 Cossack Squats (5 each side)

10 Single-leg glute bridges (10 each side)

C.: Metcon (No Measure)

METCON :: AMRAP 20 MIN

2-2-2/4-4-4/6-6-6/8–8-8/ ……/16-16-16/… keep going up by 2 reps each round.

DB/KB/BB Hang Power Snatch

DB/KB/BB Overhead Squats

V-ups

22
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Running Line Drills

Over the Hurdle

Knee to Chest

Cradle Stretch

Quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Metcon (Time)

On the 0:00

1 Mile Run (Sub 100 Box Jumps or 100 Squat Jumps)

On the 10: 100 Burpees

On the 20: 1 Mile Run

*Set a 9 minute time cap for each of the first 2 segments (Mile Run and 100 Burpees). Want a little bit of rest to keep the intensity for the next 10 min

C: Metcon (No Measure)

Alternating On the Minute x 4 Rounds:
Minute 1:

20 Sit-Ups (Butterfly feet)

Minute 2:

10 Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell floor Press (If only 1 KB DB do all on one side for first round, then all on other for next)

*10 Tricep Extensions + 10 Close Grip Push-ups + Max Floor Press

After finishing the first 20 reps for the upper body minute, you'll complete as many bench presses with remaining time.

21
May

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 Minutes for quality
20 Single Unders or line hopes

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squat

B: Metcon (Time)

30-20-10:

Power Cleans (if one KB DB half reps on Right, Half reps on Left)

50 Double Unders After Each Round (Sub 50 Line Hopes, 25 Over and Back DB Hops or 100 Single Unders)

Directly Into...

30-20-10:

Front Squats

50 Double Unders After Each Round

C: Metcon (Time)

8 Minute Cap
100 Jump split alt lunges

On the Minute (Starting at 0:00):

5 Thrusters (if one KB DB Switch sides each min

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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