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28

  • Push Jerk : 1x3
  • Open/Performance FT: Rows; 3x Deadlifts, Lateral Burpees Over Bar and Push Jerks
  • Open FT: Rows; 3x Deadlifts, Lateral Burpees Over Bar and Push Jerks
  • 1: Every 1:30 for 9 mins: Front Squats and Strict Handstand Push-ups
  • 2: Every 1 min for 10 mins: Double Unders and Squat Clean Thrusters
  • 3A: AMRAP 5 mins: Row Calories, Thrusters and Chest-to-bar Pull-ups
  • 3B: AMRAP 5 mins: Row Calories, Thrusters and Toes-to-bars
  • 3C: AMRAP 5 mins: Row Calories, Thrusters and Pull-ups

29

  • Open/Performance FT: Double Unders and AbMat Sit-ups; Kettlebell Swings and Wall Balls
  • Fitness FT: Single Unders and AbMat Sit-ups; Kettlebell Swings and Wall Balls
  • 1: AMRAP 16 mins: Single Dumbbell Hang Clean & Jerks, Assault Bike Calories, Lateral Burpees Over Bar and Deadlifts
  • 2: Row : 6x 400/330 m, every 2 mins
  • 3: 2 RFT: Single Arm Overhead Kettlebell Holds, GHD Sit-ups and Double Kettlebell Front Rack Holds

30

  • Open/Performance AMRAP 18 mins: Bike Calories, Pull-ups, Push-ups, Air Squats and Power Snatches
  • Fitness AMRAP 18 mins: Bike Calories, Pull-ups, Push-ups, Air Squats and Power Snatches
  • Fitness AMRAP 18 mins: Bike Calories, Pull-ups, Push-ups, Air Squats and Power Snatches
  • 1: Tempo Back Squat : 2-2-2-2-2
  • 2: FT: Dumbbell Front Squats and Double Unders
  • 3: 5 RNFT: Rope Climbs, Dumbbell Box Step-ups and Handstand Push-ups

31

  • Open/Performance/Fitness Every 3 mins for 15 mins: Plate Hops, Shuttle Sprints and Deadlifts
  • Rest Day

Feb | 1

  • Open/Performance/Fitness Hang Squat Clean : 1x1
  • Open/Performance FT: Burpees, Bike Calories and Hang Squat Cleans
  • Open/Performance FT: Burpees, Bike Calories and Hang Squat Cleans
  • Fitness FT: Burpees, Bike Calories and Hang Squat Cleans
  • 1: AMRAP 20 mins: Wall Balls, Row Calories, Toes-to-bars and 2 more
  • 2: Lifting: Alternating Dumbbell Snatches and Romanian Deadlifts
  • 3: 3/2/1 RF-ME: GHD Sit-ups and Hip Extensions

2

  • Open/Performance FT: Row Calories, Box Jump Overs, Power Snatches and Rope Climbs
  • Fitness FT: Row Calories, Box Jump Overs, Power Snatches and Rope Climbs
  • 1: Close Grip Overhead Squat : 1x3
  • 2: Pause Overhead Squat : 2x1
  • 3: FT: Bike Calories; 3x Chest-to-bar Pull-ups, Overhead Squats and Power Clean & Jerks
  • 4: Run : 5 mins/4 mins/3 mins/2 mins/1 min

3

  • Rest Day

4

  • Open 1 AMRAP 5 mins: Row Calories, Thrusters and Chest-to-bar Pull-ups
  • Open 2 AMRAP 5 mins: Row Calories, Thrusters and Toes-to-bars
  • Open 3 AMRAP 5 mins: Row Calories, Thrusters and Pull-ups
  • Performance P1 AMRAP 5 mins: Row Calories, Thrusters and Pull-ups
  • Performance P2 AMRAP 5 mins: Row Calories, Thrusters and Toes-to-bars
  • Performance P3 AMRAP 5 mins: Row Calories, Thrusters and Pull-ups
  • Fitness P1 AMRAP 5 mins: Row Calories, Thrusters and Pull-ups
  • Fitness P2 AMRAP 5 mins: Row Calories, Thrusters and Toes-to-bars
  • Fitness P3 AMRAP 5 mins: Row Calories, Thrusters and Pull-ups
  • 1: Pause Split Jerk : 2 @ 63%, 2 @ 68%, 2 @ 73%, 2 @ 73%, 2 @ 73%
  • 2: Every 1 min for 11 mins: Clean & Jerks
  • 3: Every 1 min for 5 mins: Front Squat
  • 4: 21-15-9: Kettlebell Swings, Box Jump Overs and Front Squats

5

  • Open/Performance AMRAP 16 mins: Single Dumbbell Hang Clean & Jerks, Bike Calories, Lateral Burpees Over Bar and Deadlifts
  • Fitness AMRAP 16 mins: Single Dumbbell Hang Clean & Jerks, Bike Calories, Lateral Burpees Over Bar and Deadlifts
  • 1: AMRAP 15 mins: Double Unders, Power Snatches and Bar Muscle-ups
  • 2: Every 4 mins for 12 mins: GHD Sit-ups, Row Calories and Handstand Push-ups

6

  • Open/Performance/Fitness Tempo Back Squat : 2-2-2-2-2
  • Open/Performance FT: Dumbbell Front Squats and Double Unders
  • Fitness FT: Dumbbell Front Squats and Single Unders
  • 1: Tempo Back Squat : 2-2-2-2-2
  • 2A: AMRAP 5 mins: Bar Facing Burpees, Power Cleans and Assault Bike Calories
  • 2B: AMRAP 5 mins: Bar Facing Burpees, Power Cleans and Assault Bike Calories
  • 2C: AMRAP 5 mins: Bar Facing Burpees, Power Cleans and Assault Bike Calories
  • 3A: Bench Press : 5-5-5-5-5
  • 3B: Strict Chest-to-bar Pull-ups : 5x Max Rep
  • 4: NFT: Banded Good Mornings and Banded Pull Aparts

7

  • Open/Performance/Fitness Every 1 min for 10 mins: Hang Power Snatch + Power Snatch
  • Open/Performance/Fitness Randy
  • Rest Day

8

  • Open/Performance AMRAP 20 mins: Wall Balls, AbMat Sit-ups, Row Calories and Burpee Box Jumps
  • Fitness AMRAP 20 mins: Wall Balls, AbMat Sit-ups, Row Calories and Burpee Box Jumps
  • 1: Every 1:30 for 7:30: 3 Position Squat Snatch
  • 2: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row Calories
  • 3: FT: Double Unders, Handstand Walks, Sit-ups and Handstand Walks

9

  • Open FT: Bike Calories; 3x Chest-to-bar Pull-ups, Overhead Squats and Power Clean & Jerks
  • Performance FT: Bike Calories; 3x Pull-ups, Overhead Squats and Power Clean & Jerks
  • Fitness FT: Bike Calories; 3x Pull-ups, Overhead Squats and Power Clean & Jerks
  • 1: Every 2 mins for 10 mins: 7 Deadlift + 5 Hang Power Clean + 3 Jerk
  • 2: FT: 3x/2x/1x Deadlifts, Hang Power Cleans and Push Jerks; Assault Bike Calories
  • 3: 3 RNFT: Weighted Hip Extensions and Hollow Rocks

10

  • Rest Day

11

  • Front Squat : 1x1
  • Open/Performance 21-15-9: Kettlebell Swings, Box Jump Overs and Front Squats
  • Fitness 21-15-9: Kettlebell Swings, Box Jump Overs and Front Squats
  • 1: Snatch Balance : 5-4-3-2-1
  • 2: Every 1:30 for 6 mins: High Hang Pausing Squat Snatch
  • 3: Every 1 min for 11 mins: Squat Snatches
  • 4: AMReps 7 mins: Muscle-ups and Assault Bike Calories
  • 5: 6x RFT: Alternating Dumbbell Power Snatches, Burpees Over Dumbbell and Shuttle Runs

12

  • Open AMRAP 15 mins: Double Unders, Power Snatches and Bar Muscle-ups
  • Performance AMRAP 15 mins: Double Unders, Power Snatches and Strict Pull-ups
  • Fitness AMRAP 15 mins: Single Unders, Power Snatches and Strict Pull-ups
  • 1: Every 3 mins for 15 mins: Back Squats
  • 2: AMRAP 18 mins: Power Cleans, Strict Handstand Push-ups, Front Squats and Strict Pull-ups
  • 3: Row Calories : 3x 21/15-18/13-15/11

13

  • Open P1 AMRAP 5 mins: Bar Facing Burpees, Power Cleans and Bike Calories
  • Open P2 AMRAP 5 mins: Bar Facing Burpees, Power Cleans and Bike Calories
  • Open P3 AMRAP 5 mins: Bar Facing Burpees, Power Cleans and Bike Calories
  • Performance P1 AMRAP 5 mins: Lateral Burpees Over Bar, Power Cleans and Bike Calories
  • Performance P2 AMRAP 5 mins: Lateral Burpees Over Bar, Power Cleans and Bike Calories
  • Performance P2 AMRAP 5 mins: Lateral Burpees Over Bar, Power Cleans and Bike Calories
  • Performance P3 AMRAP 5 mins: Lateral Burpees Over Bar, Power Cleans and Bike Calories
  • Fitness P1 AMRAP 5 mins: Lateral Burpees Over Bar, Power Cleans and Bike Calories
  • Fitness P2 AMRAP 5 mins: Lateral Burpees Over Bar, Power Cleans and Bike Calories
  • Fitness P3 AMRAP 5 mins: Lateral Burpees Over Bar, Power Cleans and Bike Calories
  • 1: Every 1 min for 12 mins: Power Cleans
  • 2: AMRAP 15 mins: Double Unders, Bike Calories and Push Jerks
  • 3: Lifting: Deadlifts, Dumbbell Bench Press and Weighted AbMat Sit-ups

14

  • Open 5 RFT: Wall Balls, Farmers Carries and Strict Handstand Push-ups
  • Performance 5 RFT: Wall Balls, Farmers Carries and Dumbbell Shoulder Press
  • Fitness 5 RFT: Wall Balls, Farmers Carries and Dumbbell Shoulder Press
  • Rest Day

15

  • Open/Performance AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row Calories
  • Fitness AMRAP 20 mins: Wall Balls, AbMat Sit-ups, Row Calories and Burpee Box Jumps
  • 1: FT: Row Calories and Front Squats; Toes-to-bars and Hang Squat...
  • 2: 2x AMRAP 4 mins: Kettlebell Swings and Handstand Walks
  • 3: Bike : 1x 25 mins and GHD Sit-ups

16

  • Open/Performance FT: 3x/2x/1x Deadlifts, Hang Power Cleans and Push Jerks; Bike Calories
  • Fitness FT: 3x/2x/1x Deadlifts, Hang Power Cleans and Push Jerks; Bike Calories
  • 1: Alt EMOM 10 mins: Power Snatches and Bar Muscle-up Practice
  • 2 - Option A: FT: Power Snatches, Box Jump Overs and Rope Climbs
  • 2 - Option B: FT: Power Snatches, Box Jump Overs and Rope Climbs

17

  • Rest Day

18

  • Open/Performance Every 4 mins for 24 mins: Dumbbell Snatches, Burpees Over Dumbbell and Shuttle Runs
  • Fitness Every 4 mins for 24 mins: Dumbbell Snatches, Burpees Over Dumbbell and Shuttle Runs
  • 1: Back Squat : 5 @ 70%, 4 @ 75%, 3 @ 80%, 1 @ 84%, 1 @ 87%, 1 @ 90%
  • 2: FT: Wall Balls and Assault Bike Calories; Chest-to-bar Pull-ups, Handstand...

19

  • Open AMRAP 18 mins: Power Cleans, Strict Handstand Push-ups, Front Squats and Strict Pull-ups
  • Performance AMRAP 18 mins: Power Cleans, Dumbbell Shoulder Press, Front Squats and Strict Pull-ups
  • Fitness AMRAP 18 mins: Power Cleans, Dumbbell Shoulder Press, Front Squats and Strict Pull-ups
  • 1: 3 Position Power Clean : 1x1
  • 2: 5x RFT: Double Unders, Power Cleans and Bar Facing Burpees
  • 3: Bike : 1x 16 mins, GHD Sit-ups and Hip Extensions

20

  • Open/Performance Push Jerk : 1x3
  • Open/Performance AMRAP 15 mins: Double Unders, Bike Calories and Push Jerks
  • Fitness AMRAP 15 mins: Single Unders, Bike Calories and Push Jerks

21

  • Open/Performance 5 RFT: Kettlebell Swings, AbMat Sit-ups and Wall Balls
  • Performance 5 RFT: Wall Balls, Farmers Carries and Dumbbell Shoulder Press
  • Fitness 5 RFT: Wall Balls, Farmers Carries and Dumbbell Shoulder Press

22

  • Open/Performance FT: Row Calories and Front Squats; Toes-to-bars and Hang Squat...
  • Fitness FT: Row Calories and Front Squats; Toes-to-bars and Hang Squat...

23

  • Open/Performance FT: Power Snatches, Box Jump Overs and Rope Climbs
  • Fitness FT: Power Snatches, Box Jump Overs and Rope Climbs

24

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28

Mar | 1

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