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  • Rebecca Kent Xtra's
  • HFCF Bodyweight Strength
Sun Mon Tue Wed Thu Fri Sat

28

29

  • 1. Snatch Primer: Every 1:30 for 4:30: Overhead Squats, Hang Squat Snatches and Squat Snatches
  • 2. Snatch: Low Hang Squat Snatch + Squat Snatch : 2-2-2-2-2-2-2
  • 3. Conditioning: 4 RFT: Double Unders, Row Calories and Power Snatches

30

  • 1. Ring Muscle-Ups: AMReps 9 mins: Muscle-ups, Muscle-ups and Muscle-ups
  • 2. Conditioning: 21-15-9: Wall Balls, Pull-ups, Thrusters and 2 more
  • 3. Midline: NFT Chipper: GHD Sit-ups, Hip Extensions, GHD Sit-ups and 5 more

31

  • 1. Strict Handstand Push-ups: FT: Strict Handstand Push-ups and Strict Handstand Push-ups
  • 2. 3-Position Power Clean: 3 Position Power Clean 1 Rep
  • 3. Conditioning: 3 RFT: Hang Power Cleans and Bar Facing Burpees
  • 4. Row Conditioning: 5x RFT: Row Calories

Feb | 1

  • FT: Airdyne Calories, Dumbbell Walking Lunges, Airdyne Calories and 2 more
  • FT: Airdyne Calories, Dumbbell Walking Lunges, Airdyne Calories and 2 more

2

  • 1. ”Open Test”: Open Test

3

  • 1. Kipping Handstand Push-ups: FT: Double Unders and Handstand Push-ups
  • 2. Front Squat: Front Squat 7-5-3
  • 3. Conditioning: "FGB Style" - Row Calories, Thrusters and Shuttle Runs

4

5

  • 1. Snatch Primer: Every 1:30 for 4:30: Pause Overhead Squats, Snatch Balances and High Hang Squat Snatches
  • 2. Snatch From Blocks (Knee Level): Snatch From Block 2-2-2-2-2-2-2
  • 3. Back Squat: Back Squat : 1-2-2-4-4-10
  • 4. Conditioning: 9-15-21: Chest-to-bar Pull-ups, Bar Facing Burpees and Overhead Squats

6

  • 1. Strict Handstand Push-ups: FT: Strict Handstand Push-ups and Strict Handstand Push-ups
  • 2. Conditioning: AMReps 21 mins: Box Jump Overs, Assault Bike Calories, Power Cleans

7

  • 1. Thruster: Thruster 3 Reps
  • 2. Conditioning: 5 RFT: Row Calories and Thrusters
  • 3. Conditioning: Every 1:30 for 10:30: Toes-to-bars and Burpee Box Jump Overs

8

  • CrossFit Games Open 16.4 / 17.4
  • CrossFit Games Open 16.4 / 17.4 - Scaled

9

  • 1. Clean and Jerk: Every 1:30 for 10:30: Power Clean + Hang Squat Clean + Front Squat
  • 2. Conditioning: FT: Rows and Double Unders; 10x Chest-to-bar Pull-ups, Push-ups and...

10

  • 1. Conditioning: AMRAP 25 mins: Airdyne Calories, Thrusters, Rope Climbs and 6 more
  • 2. Accessory: Lifting: Dumbbell Bent Over Rows, Dumbbell Shoulder Press, Weighted Sit-ups and Weighted Hip Extensions

11

12

  • 1. Pausing Front Squat: Every 1 min for 10 mins: Pause Front Squat
  • 2. Conditioning: Elizabeth
  • 3. Skills: FT: Double Unders, Bar Muscle Ups, Double Unders, and 7 more

13

  • 1. Strict Handstand Push-ups: Alt EMOM 8 mins: Double Unders and Strict Handstand Push-ups
  • 2. Push Press: Push Press 3-3-3-3-3
  • 3. Conditioning: FT: Row Calories, Kettlebell Swings, Push Jerks and 2 more
  • 4. Midline: 27-21-15-9 NFT: GHD Sit-ups and Barbell Good Mornings

14

  • 1. Barbell Conditioning: Power Snatch : 30 Reps for Time
  • 2. Overhead Squat: Overhead Squat 10 Reps
  • 3. Conditioning: AMRAP 18 mins: Assault Bike Calories, Wall Balls, Dumbbell Snatches and Toes-to-bars

15

  • AMRAP 18 mins: Row Calories, Jumping Alternating Lunges, AbMat Sit-ups and Hand Release Push-Ups

16

  • 1. Clean and Jerk: Clean & Jerk 1
  • 2. Conditioning: AMRAP 10 mins: Lateral Burpee Over Barbells, Double Unders and Squat Clean Thrusters
  • 3. Gymnastic Conditioning: 5 x AMReps 1 min: GHD Sit-ups, Muscle-ups

17

  • 5 RFT: 400 m, Burpee Box Jump Overs, Wall Balls and 2 more

18

19

  • 1. Back Squat: Back Squat : 7 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 80%
  • 2. Deadlift: Deadlift 3 Reps
  • 3. Conditioning: AMReps 7 mins: Wall Balls
  • 4. Ring Muscle-Ups: Muscle-ups : 4x Max Rep

20

  • 1. Conditioning: AMRAP 15 mins: Hang Power Cleans, Airdyne Calories, Chest-to-bar Pull-ups and Double Unders
  • 2. Gymnastics Conditioning: AMReps 8 mins: Row Calories, Handstand Push-ups, Row Calories and 17 more

21

  • AMRAP 4 mins: Row Calories, Wall Balls and Chest-to-bar Pull-ups
  • 4 x AMReps 3 mins: Row Calories, Lateral Burpee Over Rowers, and Overhead Squats
  • Overhead Squat 3 Reps
  • Squat Snatch : 3 @ 70%, 2 @ 75%, 1 @ 80%, 3 @ 70%, 2 @ 75%, 1 @ 80%, 3 @ 70%, 2 @ 7...

22

  • 30-25-20-15-10: Russian Kettlebell Swings, AbMat Sit-ups and Shuttle Sprints

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27

28

Mar | 1

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