Workout of the day

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01
Jun

HomeGrown CrossFit - Level 1 Group Class

Gymnastics

Take 15 Min to work on any gymnastic skill.

B: Metcon (Time)

7 Rounds

5 Wall Walks

15 Box Jumps overs (R+24/20, Rx20/16″)

400m Run

31
May

HomeGrown CrossFit - Level 1 Group Class

A: Hang Power Snatch

5 sets of 3 reps

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

3 Reps @ 80%

Rest 90sec

*Recored heaviest

B: Metcon (Time)

5 Rounds

30 Double under (Scaled 60 Singles + 15 attempts of DU)

15 Ring Dips

5 DB Thrusters (R+55/35, Rx 45/25)

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

30
May

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

4 Rounds

6 Reverse Lunge

6 Single leg Romanian DL

(6 each Leg)

30 Sec Superman Holds

Rest 60 Sec

B: Metcon (AMRAP - Rounds and Reps)

12 min AMRAP

With an empty bar:

20 OH Steps ups (R+24/20, Rx20/16″)

15 Back Squats (R+ 45/33, Rx33/15)

10 Burpees

29
May

HomeGrown CrossFit - Level 1 Group Class

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
Memorial day : MURPH

Option #1

Recruit (Beginners):

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

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

Option #2

Petty Officer (Intermediate):

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

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):

Murph Master Chief

For time:

1 mile Run

100 Pull-ups

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.

27
May

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 2:

Only one person working at a time,

*Partners run at the same time:

100 box jumps (R+24/20, Rx20/16)

400m Run

100 DB Alt Snatches (R+55/35, Rx25/15)

400m Run

100 Med ball sit ups (R+20/14, Rx 16/12)

400m Run

100 DB Alt Snatches

400m Run

100 box jumps

26
May

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 set of 6reps Bench Presses (Tempo 4sec count lower then explode to lockout.)

Rest 90 sec between sets

Build up in wt.

B: Metcon (Time)

7 Rounds

10 Ring Push-ups

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

10 Russian Kettlebell Swings (R+53/35, Rx44/26)

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

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650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 

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