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29

  • Rest Day

30

  • Power Snatch 1 Rep
  • 1. Hang Power Clean: Hang Power Clean : 3 Rep Max
  • 2. Push Press: Push Press : 6 Rep Max
  • 3. Back Squat: Back Squat : 10 Rep Max
  • 4. “Foul Ball”: 3 RFT: 800 m, Row Calories and Alternating Dumbbell Snatches
  • 5. Body Armor: 3 RNFT: Overhead KB Carry + Front Rack KB Carries, Sled Drags and Weighted Sit-ups
  • ”Girls Gone Wild”
  • 1a. “Fran” on the 0:00: Fran
  • 1b. “Diane” on the 4:00: Diane
  • 1c. “Amanda” on the 8:00: Amanda
  • Push-ups : 3x20
  • Bar Dips : 3x10, rest 2 mins
  • Pistol On A Boxes : 3x10

31

  • 1. Handstand Walk Obstacle Course:
  • 2. Strict Handstand Push-ups: 7 RF-ME: Unbroken Double Unders and Strict Handstand Push-ups
  • 3. Deadlift: Deadlift 8 Reps
  • 4. “Napalm”: 2 RFT: Bar Muscle-ups, Bar Facing Burpees, Deadlifts and Wall Balls
  • 4. Aerobic Capacity: FT: Assault Bike Calories
  • 1. Power Clean Primer: 3 Position Power Clean 1 Rep
  • 2. Power Clean: Power Clean : 10 Rep Max
  • 3. ”Jump City”: FT: 800 m, Double Unders and Hang Power Cleans; 2x 400 m, Double...
  • Strict Chin Ups - Unders Grip Supinated Strict Pull-ups : 5x12, rest 2 mins
  • Double Kettlebell Z Press 10-10-10-10
  • "Tabata" - Hollow Holds and Superman Holds : 8 x 20 secs / 10 secs

Aug | 1

  • FT: 3x Thrusters, Pull-ups and Burpees; Row Calories; 3x Thrusters...
  • Fitness FT: 3x Thrusters, Pull-ups and Burpees; Row Calories; 3x Thrusters...
  • 1. Snatch Technique: Lifting: Overhead Squats, Snatch Drops and Snatch Balances
  • 2. Hang Squat Snatch: Hang Squat Snatch 1
  • 3. ”Fire Storm”: FT: 3x Squat Snatches, Chest-to-bar Pull-ups and Box Jump Overs; Row...
  • 1. Strict Handstand Push-ups: Strict Handstand Push-ups : 50 Reps for Time
  • 2. Strict Pull-ups: Strict Pull-ups : Max Set
  • 3. ”Hot Sauce”: 4x AMReps 3 mins: Row Calories, Lateral Burpee Over Rowers and Overhead Squats

2

  • AMReps 10 mins: Airdyne Calories and Kettlebell Swings
  • Rest Day
  • Close Grip Push Ups Close Grip Push Ups : 3x Max Rep, rest 2 mins
  • Bar Dips : 3x10, rest 2 mins
  • Alternating Stationary Lunges : 1x50

3

  • Power Clean + Front Squat + Push Jerk 1 Rep
  • Open/Performance AMRAP 3 mins: Power Cleans, Front Squats and Push Jerks
  • Open & Performance AMRAP 3 mins: Power Cleans, Front Squats and Push Jerks
  • Open/Performance AMRAP 3 mins: Power Cleans, Front Squats and Push Jerks
  • Fitness AMRAP 3 mins: Power Cleans, Front Squats and Push Jerks
  • Fitness AMRAP 3 mins: Power Cleans, Front Squats and Push Jerks
  • Fitness AMRAP 3 mins: Power Cleans, Front Squats and Push Jerks
  • 1. Box Front Squat: Every 1 min for 10 mins: Front Box Squat
  • 2. Power Clean + Front Squat + Push Jerk: Power Clean + Front Squat + Push Jerk 1 Rep
  • 1. Bar Muscle-ups: Bar Muscle-ups : 5x Max Rep
  • 2. Deadlift: Deadlift : 1x10
  • 3. ”Captain Insano”: 3 RFT: Deadlifts, Assault Bike Calories, Hang Dumbbell Reverse Lunges and Assault Bike Calories
  • Strict Chin Ups - Unders Grip Supinated Strict Pull-ups : 5x12, rest 2 mins
  • Strict Handstand Push-ups : 3x10, rest 2 mins
  • AbMat Sit-up : 100 Reps for Time
  • Wall Walks : 1x5

4

  • 1. ”Barbed Wire”: 4 RFT: 400 m, Chest-to-bar Pull-ups, Handstand Push-ups and 2 more
  • 2. Odd-Object Conditioning: 3 RNFT: Sled Pushes, Farmers Carries and Sled Drags
  • 3a. Midline: Weighted Sit-up 20-20-20
  • 3b. Midline: Glute Bridges : 1x50
  • 3c. Midline: AbMat Sit-ups : 1x100
  • Back Squat : 3x10 at 70% 1RM, rest 2 mins
  • 31 Heroes

5

  • Rest Day

6

  • Power Snatch 1 Rep
  • Open & Performance Randy
  • Fitness Power Snatch : 75 Reps for Time
  • Push-ups : 3x10, rest 2 mins
  • Box Dips : 3x10, rest 2 mins
  • Wall Facing Squats : 3x10, rest 1 min
  • 1. 3-Position Squat Snatch: 3 Position Squat Snatch : 5x1 at 65% 1RM
  • 2. Power Snatch + Squat Snatch: Every 1:30 for 10:30: Power Snatch + Squat Snatch
  • 3. Pausing Snatch Pulls: Pause Snatch Pull 5x2
  • 4. Back Squat: Alt EMOM 18 mins: Back Squats
  • 5. Conditioning: 4 RFT: Air Squats, Sit-ups and Assault Bike Calories
  • Push-ups : 3x20
  • Bar Dips : 3x10, rest 2 mins
  • Pistol On A Boxes : 3x10

7

  • Open & Performance FT: 800 m, Double Unders and Hang Power Cleans; 2x 400 m, Double...
  • Fitness FT: 800 m, Single Unders and Hang Power Cleans; 2x 400 m, Single...
  • Ring Rows : 8x1, rest 1:30
  • 3 Position Static Holds Strict Chin-ups : 8x1, rest 2 mins
  • "Tabata" - Hollow Holds and Superman Holds : 8 x 20 secs / 10 secs
  • 1. Gymnastic Conditioning: AMReps 5 mins: Double Unders and Handstand Push-ups
  • 2a. “Lead Foot”: AMRAP 4 mins: Row Calories, Burpees and Chest-to-bar Pull-ups
  • 2b. “Lead Foot”: AMRAP 4 mins: Row Calories, Burpees and Toes-to-bars
  • 2c. “Lead Foot”: AMRAP 4 mins: Row Calories, Burpees and Pull-ups
  • 3. Midline: 4 RF-ME: Bikes and L Sits
  • Strict Chin Ups - Unders Grip Supinated Strict Pull-ups : 5x12, rest 2 mins
  • Double Kettlebell Z Press 10-10-10-10
  • "Tabata" - Hollow Holds and Superman Holds : 8 x 20 secs / 10 secs

8

  • Open & Performance 4x AMReps 3 mins: Row Calories, Lateral Burpee Over Rowers and Overhead Squats
  • Fitness 4x AMReps 3 mins: Row Calories, Lateral Burpee Over Rowers and Overhead Squats
  • 1. Strict Handstand Push-ups: Strict Handstand Push-ups : 50 Reps for Time
  • 2. Strict Pull-ups: Strict Pull-ups : Max Set
  • 1. “Big Clean Complex”: The Big Clean Complex 1-1-1-1-1-1

9

  • Open & Performance Strict Nicole
  • Fitness Nicole
  • Push-ups : 3x10, rest 2 mins
  • Box Dips : 3x10, rest 2 mins
  • Alternating Stationary Lunges : 1x50
  • Rest Day
  • Close Grip Push Ups Close Grip Push Ups : 3x Max Rep, rest 2 mins
  • Bar Dips : 3x10, rest 2 mins
  • Alternating Stationary Lunges : 1x50

10

  • Deadlift : 1x10
  • Open & Performance 3 RFT: Deadlifts, Bike Calories, Hang Dumbbell Reverse Lunges and Bike Calories
  • Fitness 3 RFT: Deadlifts, Bike Calories, Hang Dumbbell Reverse Lunges and Bike Calories
  • 1. Bar Muscle-ups: Bar Muscle-ups : 5x Max Rep
  • Ring Rows : 8x1, rest 1:30
  • 3 Position Static Holds Strict Chin-ups : 8x1, rest 2 mins
  • AbMat Sit-ups : 1x50
  • 1. Strict Pull-Ups: Strict Pull-ups : Max Set
  • 2. Bench Press: Bench Press : 7 Rep Max
  • 3. Deadlift: Deadlift : 7 Rep Max
  • 4. ”Free Fall”: AMRAP 20 mins: 200 m, Row Calories, Alternating Dumbbell Snatches and Wall Balls
  • Strict Chin Ups - Unders Grip Supinated Strict Pull-ups : 5x12, rest 2 mins
  • Strict Handstand Push-ups : 3x10, rest 2 mins
  • AbMat Sit-up : 100 Reps for Time
  • Wall Walks : 1x5

11

  • Open & Performance 31 Heroes
  • Fitness AMRAP 31 mins: Thrusters, Rope Climbs and Box Jumps
  • Back Squat : 3x10 at 70% 1RM, rest 2 mins
  • Back Squat : 3x10 at 70% 1RM, rest 2 mins
  • 1. ”Sasquatch”: FT: Clean & Jerks, Row Calories and Toes-to-bars

12

  • Rest Day

13

  • Back Squat 5-5-5
  • 4 RFT: Air Squats, Sit-ups and Bike Calories
  • 1. 3-Position Squat Snatch: 3 Position Squat Snatch : 5x1 at 65% 1RM
  • 2. Power Snatch + Squat Snatch: Every 1:30 for 10:30: Power Snatch + Squat Snatch
  • 3. Pausing Snatch Pulls: Pause Snatch Pull 5x2
  • 4. Back Squat: Alt EMOM 18 mins: Back Squats
  • Push-ups : 3x10, rest 2 mins
  • Box Dips : 3x10, rest 2 mins
  • Wall Facing Squats : 3x10, rest 1 min
  • 1: 3 Position Squat Snatch + Snatch Balance : 5x1
  • 2: Every 1:30 for 10:30: Power Snatch + Squat Snatch
  • 3: Pause Snatch Pull 5x2
  • 4: Alt EMOM 18 mins: Back Squats
  • 5: Chipper: 1 mi, Wall Balls, Burpee Box Jump Overs and Power Snatches
  • Push-ups : 3x20
  • Bar Dips : 3x10, rest 2 mins
  • Pistol On A Boxes : 3x10

14

  • AMRAP 4 mins: Row Calories, Burpees and Chest-to-bar Pull-ups
  • AMRAP 4 mins: Row Calories, Burpees and Toes-to-bars
  • AMRAP 4 mins: Row Calories, Burpees and Pull-ups
  • Performance / Fitness AMRAP 4 mins: Row Calories, Burpees and Pull-ups
  • 1. Gymnastic Conditioning: AMReps 5 mins: Double Unders and Handstand Push-ups
  • Performance / Fitness AMRAP 4 mins: Row Calories, Burpees and Toes-to-bars
  • Performance / Fitness AMRAP 4 mins: Row Calories, Burpees and Pull-ups
  • 3. Midline: 4 RF-ME: Bikes and L Sits
  • Ring Rows : 8x1, rest 1:30
  • 3 Position Static Holds Strict Chin-ups : 8x1, rest 2 mins
  • "Tabata" - Hollow Holds and Superman Holds : 8 x 20 secs / 10 secs
  • 1: FT: Strict Handstand Push-ups
  • 2: Every 2 mins for 10 mins: 3 Hang Power Clean + 3 Front Squat + 3 Push Jerk
  • 3: 3 RFT: Hang Power Cleans, Front Squats and Push Press
  • Strict Chin Ups - Unders Grip Supinated Strict Pull-ups : 5x12, rest 2 mins
  • Double Kettlebell Z Press 10-10-10-10
  • "Tabata" - Hollow Holds and Superman Holds : 8 x 20 secs / 10 secs

15

  • The Big Clean Complex 1-1-1-1-1-1

16

  • Open & Performance AMRAP 15 mins: Double Unders, Bike Calories and Deadlifts
  • Fitness AMRAP 15 mins: Single Unders, Bike Calories and Deadlifts
  • Push-ups : 3x10, rest 2 mins
  • Box Dips : 3x10, rest 2 mins
  • Alternating Stationary Lunges : 1x50
  • Close Grip Push Ups Close Grip Push Ups : 3x Max Rep, rest 2 mins
  • Bar Dips : 3x10, rest 2 mins
  • Alternating Stationary Lunges : 1x50

17

  • 1. Strict Pull-Ups: Strict Pull-ups : Max Set
  • AMRAP 20 mins: 200 m, Row Calories, Kettlebell Swings and Wall Balls
  • 2. Bench Press: Bench Press : 7 Rep Max
  • 3. Deadlift: Deadlift : 7 Rep Max
  • Ring Rows : 8x1, rest 1:30
  • 3 Position Static Holds Strict Chin-ups : 8x1, rest 2 mins
  • AbMat Sit-ups : 1x50
  • Strict Chin Ups - Unders Grip Supinated Strict Pull-ups : 5x12, rest 2 mins
  • Strict Handstand Push-ups : 3x10, rest 2 mins
  • AbMat Sit-up : 100 Reps for Time
  • Wall Walks : 1x5

18

  • Open & Performance FT: Clean & Jerks, Row Calories and Toes-to-bars
  • Fitness FT: Clean & Jerks, Clean & Jerks, Clean & Jerks and 4 more
  • Back Squat : 3x10 at 70% 1RM, rest 2 mins

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Sep | 1