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29

30

  • 1. Muscle-ups: Muscle-ups : 6x Max Rep
  • 2. Conditioning: FT: Row Calories, Power Snatches, Row Calories and 3 more; Assault...
  • 3. Squat Snatch: Alt EMOM 12 mins: Squat Snatches, Squat Snatches and Squat Snatches
  • 4. Back Squat: Back Squat : 5 @ 80%, 3 @ 84%, 1 @ 88%, 5 @ 80%, 3 @ 84%, 1 @ 88%, rest 2 mins

31

  • 1. Strict HSPU: Strict Handstand Push-ups : 6x Max Rep
  • 2. Conditioning: Chipper: 400 m, Wall Balls, Box Jumps and 9 more
  • 3. Midline: Strict Toes To Bars : 50 Reps for Time

Nov | 1

  • 1. Conditioning: AMReps 27 mins: Back Squats, Back Squats, Back Squats and 6 more

2

  • FT: Double Unders, AbMat Sit-ups and Wreckbag Runs
  • FT: Single Unders, AbMat Sit-ups and Wreckbag Runs

3

  • 1. HSPU: 5 RF-ME: Rows and Handstand Push-ups
  • 2A. Clean and Jerk: Alt EMOM 9 mins: Hang Squat Clean + Squat Clean + Split Jerks, Hang Squat Clean + Squat Clean + Split Jerks and Hang Squat Clean + Squat Clean + Split Jerks
  • 2B. Clean and Jerk: Alt EMOM 3 mins: Squat Clean & Split Jerks, Squat Clean & Split Jerks and Squat Clean & Split Jerks
  • 3. Front Squat: Front Squat : 2 @ 80%, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 90%, 2 @ 90%
  • 4. Conditioning: 5 RFT: Air Squats, Row Calories and Dumbbell Snatches

4

5

6

  • 1. Ring Muscle-Ups: Muscle-ups : 9x Max Rep
  • 2. Conditioning: AMReps 7 mins: Thrusters, Bar Facing Burpees, Thrusters and 13 more
  • 3. Squat Snatch Complex: Every 1:30 for 10:30: Hang Squat Snatch + Squat Snatch

7

  • 1. Strict Handstand Push-ups: Strict Handstand Push-ups : 6x Max Rep
  • 2. Conditioning: AMRAP 15 mins: Double Unders, Power Cleans, Double Unders and Toes-to-bars
  • 3. Midline: 5 RFT: Pull Up (L)s, Ring Push-ups and Row Calories

8

  • 1. Deadlift: Deadlift 3-3-3-3-3-3
  • 2. Conditioning: AMRAP 15 mins: Deadlifts, Row Calories and Wall Balls

9

  • AMRAP 25 mins: Wreckbag Zercher Reverse Lunges, Wreckbag To Shoulders, Lateral Wreckbag Hops and Rows

10

  • 1. Conditioning: 3 RFT: Muscle-ups, Air Squats and Hang Power Snatches
  • 2A. Weightlifting: Every 2 mins for 14 mins: 3 Hang Squat Clean + 1 Jerk
  • 2B. Weightlifting: Every 2 mins for 10 mins: Front Squat
  • 2C. Weightlifting: Every 1 min for 3 mins: Front Squat
  • 3. Gymnastics Conditioning: AMReps 10 mins: Row Calories, Handstand Push-ups, Row Calories and 17 more

11

  • 1. Conditioning: Every 4 mins for 20 mins: 400 m, Deadlifts, Hang Power Cleans and Push Jerks
  • 2. Midline: 3 RFT: GHD Sit-ups, Hip & Back Extensions and L Sits

12

13

  • 1. Ring Muscle-ups: Muscle-ups : 9x Max Rep
  • 2. Back Squat: "Tabata" - Back Squat : 4 x 30 secs / 2:30
  • 3. Conditioning: AMRAP 20 mins: Thrusters, Row Calories and Chest-to-bar Pull-ups

14

  • 1A. HSPU: Strict Handstand Push-ups : Max Set
  • 1B. HSPU: Strict Handstand Push-ups : 3x Max Rep
  • 2. Power Snatch: Every 1 min for 10 mins: Power Snatch
  • 3. Conditioning: 5 RFT: Power Snatches, Double Unders and 200 m

15

  • 1a. Conditioning: AMRAP 4 mins: Row Calories, Power Cleans and Burpee Box Jump Overs
  • 1b. Conditioning: AMRAP 4 mins: Row Calories, Power Cleans and Burpee Box Jump Overs
  • 1c. Conditioning: AMRAP 4 mins: Row Calories, Power Cleans and Burpee Box Jump Overs
  • 2a. Conditioning: 1-2-3-4-5-6-7-8-9-10: Chest-to-bar Pull-ups
  • 2b. Conditioning: 10-9-8-7-6-5-4-3-2-1: Toes-to-bars
  • 3. Recovery Row: Row : 10 mins

16

  • AMRAP 20 mins: Farmer Carries, Schwinn Air Dyne (Calories)s, Farmer Carries and Wall Balls

17

  • 1. Back Squat: Back Squat : 5x3 at 85% 1RM
  • 2a: Conditioning: "FGB Style" - Back Squats and Double Unders
  • 2b. Conditioning: "FGB Style" - Dumbbell Snatches and Handstand Push-ups
  • 2c. Conditioning: "Tabata" - Row Calories : 8 x 20 secs / 10 secs

18

  • 1. Conditioning: Glen

19

20

  • 1. Ring Muscle-ups: Muscle-ups : 9x Max Rep
  • 2. Overhead Squat: Overhead Squat 3-3-3-3-3
  • 3a. Snatch: Lifting: Power Snatches, Low Hang Squat Snatches and Overhead Squats
  • 3b. Snatch: Snatch 1-1-1
  • 4. Conditioning: AMRAP 15 mins: Double Unders, Row Calories and Overhead Squats

21

  • 1. Handstand Push-ups: AMReps 6 mins: Dead-stop Strict Handstand Push Ups, Strict Handstand Push-ups and Strict Press
  • 2. Conditioning: Every 4 mins for 20 mins: Toes-to-bars, Deadlifts and Assault Bike Calories
  • 3. Midline: L Sit : 1x 120 secs

22

  • 1. Barbell Cycling FT: Push Press, Front Squats, Hang Power Cleans and 9 more
  • 1. Barbell Cycling: FT: Push Press, Front Squats, Hang Power Cleans and 9 more
  • 2. Conditioning: AMReps 12 mins: Burpee Box Jump Overs, Row Calories, Burpee Box Jump Overs and 13 more

23

  • AMReps 18 mins: Kettlebell Swings, Box Jump Overs, 200 m and 27 more

24

  • 1. Conditioning: AMRAP 13 mins: Bar Facing Burpees, Chest-to-bar Pull-ups, Row Calories and Handstand Push-ups
  • 2. Power Snatch: Alt EMOM 9 mins: High Hang Power Snatches, Hang Power Snatches and Power Snatches
  • 3. Midline: FT: Strict Toes-to-bars, GHD Sit-ups and AbMat Sit-ups

25

  • 1. Conditioning: AMReps 25 mins: 600 m, Schwinn Air Dyne (Calories)s, Thrusters and 12 more

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30

Dec | 1

2