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WODs

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25

  • Rest Day

26

  • Open/Performance/Fitness 3 Power Clean + 3 Front Squat + 3 Push Jerk : 1x1
  • Open/Performance AMRAP 12 mins: 3 Power Clean + 3 Front Squat + 3 Push Jerk and Toes-to-bars
  • Fitness AMRAP 12 mins: 3 Power Clean + 3 Front Squat + 3 Push Jerk, Burpees and Toes-to-bars
  • 1: Alt EMOM 12 mins: Front Squats and Back Squats
  • 2: Snatch Pull + High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch : 1-1-1-1-1
  • 3: 4x AMReps 3 mins: Overhead Squats, Lateral Burpees Over Rower and Row Calories

27

  • Open/Performance/Fitness 5x AMReps 4 mins: Bike Calories, Kettlebell Swings and Shuttle Sprints
  • 1: AMRAP 15 mins: Double Unders, Power Cleans and Toes-to-bars
  • 2: AMReps 4 mins: Unbroken Chest-to-bar Pull-ups
  • 3: 3 RF-ME: Glute Ham Raises, Hip & Back Extensions, Bench Press and 2 more

28

  • Open/Performance Christine
  • Fitness 3 RFT: Rows, Deadlifts and Box Jumps
  • 1: 3x AMReps 7 mins: Back Squats, Bench Press and Deadlifts

29

  • 2 RFT: 5x Pull-ups, Push-ups and Air Squats; Row or Bike Calories
  • Rest Day

30

  • Open/Performance/Fitness FT: Power Cleans, AbMat Sit-ups and Double Unders
  • 1: Alt EMOM 12 mins: Front Squats and Back Squats
  • 2: 5 Squat Clean + Split Jerk : 1-1-1-1-1
  • 3: AMRAP 20 mins: Wall Balls, Sumo Deadlift High-pulls, Box Jumps and 2 more

Dec | 1

  • Open/Performance/Fitness 2 RFT: 200 m, Dumbbell Snatches, Burpee Box Jumps and Thrusters
  • 1: AMReps 5 mins/2 mins: Seated Legless L Sit Rope Climbs and Rope Climbs
  • 2: 5x AMReps 4 mins: 400 m, Pull-ups, Push-ups, Air Squats and Power Snatches

2

  • Rest Day

3

  • Open/Performance 4x AMReps 3 mins: Overhead Squats, Burpees Over Rower and Row Calories
  • Fitness 4x AMReps 3 mins: Overhead Squats, Burpees Over Rower and Row Calories
  • 2: Snatch Pull + High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch : 1-1-1-1-1
  • 2: Snatch Pull + High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch : 1-1-1-1-1
  • 1: Alt EMOM 12 mins: Front Squats and Back Squats
  • 2: Power Snatch + Hang Squat Snatch + Squat Snatch : 1-1-1-1-1
  • 3: Interval - Muscle-ups : 2 x 2 mins / 1 min
  • 4: FT: Double Unders, Dumbbell Snatches, Row Calories and Toes-to-bars

4

  • Open/Performance AMRAP 15 mins: Double Unders, Power Cleans and Toes-to-bars
  • Fitness AMRAP 15 mins: Single Unders, Power Cleans and Toes-to-bars
  • 2: AMReps 4 mins: Unbroken Chest-to-bar Pull-ups
  • 3: 3 RF-ME: Glute Ham Raises, Hip & Back Extensions, Bench Press and 2 more
  • 1: 5x AMReps 1:30: Row Calories and Handstand Push-ups
  • 2: Push Jerk : 5-4-3-2-1
  • 3: AMReps 7 mins: Deadlifts, Hang Power Cleans and Push Jerks

5

  • Open/Performance 3x AMReps 7 mins: Back Squats, Bench Press and Deadlifts
  • Fitness 3x AMReps 7 mins: Back Squats, Bench Press and Deadlifts
  • 1: 5x RFT: Burpee Box Jump Overs, Dumbbell Front Squats and Assault Bike Calories
  • 2: 3 RNFT: Good Mornings, Box Step-ups, Glute Bridges and AbMat Sit-ups

6

  • Open/Performance 6 RFT: Bike Calories, Burpees and Farmers Carries
  • Fitness 6 RFT: Bike Calories, Burpees and Farmers Carries
  • Rest Day

7

  • Open/Performance AMRAP 20 mins: Wall Balls, Power Snatches, Box Jumps, 2 and more
  • Fitness AMRAP 20 mins: Wall Balls, Power Snatches, Box Jumps and 2 more
  • 1: Alt EMOM 12 mins: Front Squats and Back Squats
  • 2: 5 Squat Clean + Split Jerk : 1-1-1-1-1
  • 1: Alt EMOM 12 mins: Front Squats and Back Squats
  • 2: AMRAP 15 mins: Strict Toes-to-bars and Handstand Walk Obstacle Courses
  • 3: 3 RFT: Bar Muscle-ups, Handstand Push-ups, GHD Sit-ups and Wall Balls

8

  • Open/Performance 5x AMReps 4 mins: 400 m, Pull-ups, Push-ups, Air Squats and Squat Cleans
  • Fitness 5x AMReps 4 mins: 400 m, Pull-ups, Push-ups, Air Squats and Squat Cleans
  • 1: High Hang Clean + Hang Clean + Power Clean + Split Jerk : 1x1
  • 2: Front Box Squat : 1x2
  • 3: FT: Power Snatches, 800 m and Thrusters

9

  • Rest Day

10

  • 1: Alt EMOM 12 mins: Front Squats and Back Squats
  • Open/Performance FT: Double Unders, Dumbbell Snatches, Row Calories and Toes-to-bars
  • Fitness FT: Single Unders, Dumbbell Snatches, Row Calories and Toes-to-bars
  • 2: Power Snatch + Hang Squat Snatch + Squat Snatch : 1-1-1-1-1
  • 3: Interval - Muscle-ups : 2 x 2 mins / 1 min
  • 1: Every 1 min for 20 mins: Overhead Squats, Snatch Balances, Pause Snatch Pull + 2 High Hang Squat Snatches and Squat Snatches
  • 2: 5x AMReps 1:30: Row Calories and Handstand Push-ups
  • 3: 21-15-9: Dumbbell Power Snatches and Burpees

11

  • Open/Performance AMReps 7 mins: Deadlifts, Hang Power Cleans and Push Jerks
  • Fitness AMReps 7 mins: Deadlifts, Hang Power Cleans and Push Jerks
  • 1: 5x AMReps 1:30: Row Calories and Handstand Push-ups
  • Open/Performance/Fitness Push Jerk : 5-4-3-2-1
  • 1: 2 RFR: Muscle-ups and Double Unders
  • 2: AMRAP 15 mins: Assault Bike Calories, GHD Sit-ups, Chest-to-bar Pull-ups and Sandbag Cleans
  • 3: 3 RF-ME: Glute Ham Raises, Hip Extensions and L Sits

12

  • Open/Performance 5x RFT: Burpee Box Jump Overs, Dumbbell Front Squats and Bike Calories
  • Fitness 5x RFT: Burpee Box Jump Overs, Dumbbell Front Squats and Bike Calories
  • 2: 3 RNFT: Good Mornings, Box Step-ups, Glute Bridges and AbMat Sit-ups

13

  • Open/Performance/Fitness 6 RFT: Row Calories and Shuttle Runs

14

  • Open/Performance/Fitness AMRAP 20 mins: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
  • 1: Alt EMOM 12 mins: Front Squats and Back Squats
  • 2: AMRAP 15 mins: Strict Toes-to-bars and Handstand Walk Obstacle Courses
  • 3: 3 RFT: Bar Muscle-ups, Handstand Push-ups, GHD Sit-ups and Wall Balls

15

  • Open/Performance FT: Power Snatches, Hill Runs and Thrusters
  • Open/Performance FT: Power Snatches, Hill Runs and Thrusters
  • 1: High Hang Clean + Hang Clean + Power Clean + Split Jerk : 1x1
  • 2: Front Box Squat : 1x2

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5

  • 1: AMReps 5 mins/2 mins: Seated Legless L Sit Rope Climbs and Rope Climbs