Homefront final emblem2  ezidebit

WODs

  • Tracks
  • HomeFront CrossFit
  • Regionals Programming
  • Beginners Gymnastics Strength
  • Intermediate Gymnastics Strength
Sun Mon Tue Wed Thu Fri Sat

30

  • Rest Day

Oct | 1

  • Front Squat : 5-5-5
  • Performance Chipper: 1000 m, Pull-ups, Front Squats and Bar Facing Burpees
  • Fitness Chipper: 1000 m, Pull-ups, Front Squats and Burpees
  • 4: Open Chipper: 1000 m, Chest-to-bar Pull-ups, Front Squats and Bar Facing Burpees
  • 1: Every 1 min for 15 mins: Snatch Pull + Hang Squat Snatch + Squat Snatches and Squat Snatches
  • 2: Snatch Pull + 3 Hang Snatch High Pull : 1-1-1-1-1
  • 3: Back Squat : 9 @ 73%, 9 @ 77%, 9 @ 81%
  • 4A: AMReps 6 mins: Strict Toes-to-bars and Strict Handstand Push-ups
  • 4B: AMReps 4 mins: Toes-to-bars and Handstand Push-ups
  • 5: Row : 1x 20 mins

2

  • Open/Performance/Fitness: FT: Kettlebell Swings and Bike Calories; Deadlifts and Row Calories
  • 1: FT: Hang Power Cleans and Bike Calories; Deadlifts and Row Calories
  • 2:Open AMRAP 7 mins: Strict Ring Dips, Inverted Barbell Rows and Double Kettlebell Front Rack Squat Holds
  • 3: 4 RNFT: Ring Support Holds, GHD Supine Holds and Handstand Holds
  • 1: AMReps 5 mins: Double Unders and Muscle-ups
  • 2: Chipper: 800 m, Power Cleans, Wreckbag Runs and Burpee Box Jump Overs
  • 3: FT: Assault Bike Calories and GHD Sit-ups

3

  • Open/Performance/Fitness: Push Press : 1x10
  • Open/Performance AMReps 12 mins: Push Press, Toes-to-bars and Box Jump Overs
  • Fitness AMReps 12 mins: Push Press, Toes-to-bars and Box Jump Overs
  • 3: Deadlift : 3 @ 84%, 3 @ 84%, 3 @ 84%, 2 @ 88%, 2 @ 88%, 2 @ 88%, 1 @ 92%, 1 @ 9...
  • 3: Open AMReps 12 mins: Push Press, Toes-to-bars and Box Jump Overs
  • 4: Dumbbell Man Makers : 50 Reps for Time
  • 1: Lifting: Pause Split Jerks, 3 Jerk Drive + Split Jerks and Split Jerks
  • 2: "FGB Style" - Wall Balls, Dumbbell Snatches and Bike Calories
  • 3: Lifting: Bench Press and Romanian Deadlifts

4

  • Open/Performance/Fitness: 3 RFT: Farmers Carries, 400 m and Rows
  • Rest Day

5

  • 1: Every 1 min for 14 mins: Squat Cleans
  • Fitness AMRAP 14 mins: Power Snatches, Overhead Squats, Power Clean & Jerks and Single Unders
  • 2: Front Squat : 4 @ 76%, 4 @ 76%, 3 @ 81%, 3 @ 81%, 2 @ 86%, 2 @ 86%
  • 3: Open AMRAP 14 mins: Power Snatches, Overhead Squats, Power Clean & Jerks and Double Unders
  • 1: Every 1 min for 15 mins: Squat Cleans
  • 2: Front Squat : 4 @ 79%, 4 @ 79%, 3 @ 84%, 3 @ 84%, 2 @ 90%, 2 @ 90%
  • 3: FT: Rows and Double Unders; 10x Chest-to-bar Pull-ups, Push-ups and...

6

  • 1: FT: 1 mi; 10x Thrusters, Pull-ups and Burpees
  • Fitness FT: 1 mi; 10x Thrusters, Pull-ups and Burpees
  • 1: Chipper: Wreckbag Runs, Assault Bike Calories, Hang Power Snatches, Overhead Squats and Squat Snatches
  • 2: NFT: Single Arm Dumbbell Shoulder Press and GHD Sit-ups
  • 3: Band Pull Aparts : 1x100

7

  • Rest Day

8

  • Open Lifting: Overhead Squats, Snatch Balances and Snatches
  • Performance / Fitness Lifting: Overhead Squats, Snatch Grip Pause Deadlifts and Power Snatches
  • 1: Every 1 min for 11 mins: Snatch Pull + Hang Squat Snatch + Squat Snatches and Squat Snatches
  • 2: Squat Snatch : 1 @ 92%, 1 @ 94%, 1 @ 96%
  • 3: Snatch Pull + 3 Hang Snatch High Pull : 1-1-1-1-1
  • 4: Back Squat : 9 @ 76%, 9 @ 80%, 9 @ 84%
  • 5: Chipper: Box Jumps, Chest-to-bar Pull-ups, Kettlebell Swings and 7 more

9

  • Open Chipper: 800 m, Power Cleans, Wreckbag Runs and Burpee Box Jump Overs
  • Performance / Fitness Lifting: Overhead Squats, Snatch Grip Pause Deadlifts and Power Snatches
  • 1: Power Clean : 1x5
  • 2A: AMRAP 3 mins: Assault Bike Calories and Power Cleans
  • 2B: AMRAP 3 mins: Assault Bike Calories and Power Cleans
  • 2C: AMRAP 3 mins: Assault Bike Calories and Power Cleans
  • 3: Row : 1x 12 mins

10

  • Fitness "FGB Style" - Wall Balls, Dumbbell Snatches and Bike Calories
  • Open / Performance "FGB Style" - Wall Balls, Dumbbell Snatches and Bike Calories
  • 1:
  • 2: Lifting: 3 Jerk Drive + Split Jerks and Split Jerks
  • 3: 3 RFT: 600 m and Hang Squat Snatches
  • 4: 5 RNFT: Tempo Strict Chest-to-bar Pull-ups and Tempo Dumbbell Bench Press

11

  • Diane Diane
  • Rest Day

12

  • 1: Every 1 min for 11 mins: Squat Cleans
  • 2: Squat Clean : 1 @ 92%, 1 @ 94%, 1 @ 96%
  • 3: Front Squat : 4 @ 82%, 4 @ 82%, 3 @ 87%, 3 @ 87%, 2 @ 92%, 2 @ 92%
  • 4: AMReps 12 mins: Thrusters, Toes-to-bars and Row Calories
  • 5: FT: Double Unders and Handstand Push-ups

13

  • 1: AMRAP 20 mins: Power Cleans, Burpees and 200 m
  • 2: Alt EMOM 12 mins: Row Calories, GHD Sit-ups and Hip Extensions

14

  • Rest Day

15

  • Open/Performance "FGB Style" - Toes-to-bars, Reverse Lunges, Single Arm Dumbbell Push Press and Box Jumps
  • Fitness "FGB Style" - Toes-to-bars, Reverse Lunges, Single Arm Dumbbell Push Press and Box Jumps
  • 1: Snatch : 1 Rep Max
  • 2: Back Squat : 1x12
  • 3: J.T.

16

  • Open/Performance Power Clean : 1x5
  • Open/Performance AMRAP 3 mins: Bike Calories and Power Cleans
  • Open/Performance AMRAP 3 mins: Bike Calories and Power Cleans
  • Open/Performance AMRAP 3 mins: Bike Calories and Power Cleans
  • Fitness AMRAP 3 mins: Bike Calories and Power Cleans
  • Fitness AMRAP 3 mins: Bike Calories and Power Cleans
  • Fitness AMRAP 3 mins: Bike Calories and Power Cleans
  • 1: AMReps 5 mins: Double Unders and Bar Muscle-ups
  • 2: FT: Wall Balls, Pull-ups, Row Calories and 200 m
  • 3: Bike : 1x 20 mins and GHD Sit-ups

17

  • Fitness 3 RFT: 600 m and Hang Squat Snatches
  • Performance 3 RFT: 600 m and Hang Power Snatches
  • Fitness 3 RFT: 600 m and Hang Power Snatches
  • 1: Split Jerk : 1 Rep Max
  • 2A: AMRAP 5 mins w/ Buy-in: Assault Bike Calories, Deadlifts and Lateral Burpee Over Barbells
  • 2B: AMRAP 5 mins w/ Buy-in: Assault Bike Calories, Deadlifts and Lateral Burpee Over Barbells
  • 2C: AMRAP 5 mins w/ Buy-in: Assault Bike Calories, Deadlifts and Lateral Burpee Over Barbells

18

  • Open/Performance FT: Row Calories, AbMat Sit-ups and Wreckbag-to-Shoulders
  • Fitness FT: Row Calories, AbMat Sit-ups and Wreckbag-to-Shoulders

19

20

21

22

23

24

25

26

27

28

29

30

31

Nov | 1

2

3