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31

  • Rest Day

Apr | 1

  • 3 RFT: Dumbbell Farmers Carries, Front Rack Lunges and Push Press
  • 3x RFT: Hip Extensions, GHD Sit-ups and Assault Bike Calories
  • Every 1 min for 12 mins: Hang Power Snatch
  • 1: Back Squat : 6 @ 65%, 3 @ 70%, 6 @ 65%, 3 @ 75%, 6 @ 65%, 3 @ 80%, rest 2 mins
  • 2: Lifting: Halting Power Snatch + Power Snatches and Power Snatches
  • 3: 3 RFQ: Kettlebell Front Rack Reverse Lunges, Farmers Carries and AbMat Sit-ups
  • 4: Glute Bridges : 1x50

2

  • Wilmot
  • AMRAP 10 mins: Rows and Legless Rope Climbs
  • Sumo Deadlift : 4-4-4-4
  • 1: Strict Handstand Push-ups : Max Set
  • 2: Strict Pull-ups : Max Set
  • 3a: AMRAP 4 mins: Row Calories, Power Cleans and Burpee Box Jump Overs
  • 3b: AMRAP 4 mins: Row Calories, Power Cleans and Burpee Box Jump Overs
  • 3c: AMRAP 4 mins: Row Calories, Power Cleans and Burpee Box Jump Overs

3

  • Lifting: Snatches and Clean & Jerks
  • Lifting: Snatches and Clean & Jerks
  • Weighted Pull-up : 3-3-3
  • Run : 4x 400 m, rest 3 mins
  • 1: Jerk Drive : 3-3-3-3-3
  • 2: Push Press : 6-6-6-6
  • 3: AMRAP 18 mins: Double Unders, Air Squats, Assault Bike Calories and Push Jerks
  • 4: Lifting: Single Arm Dumbbell Shoulder Press and Single Arm DB Bent Over Rows
  • 5: L-Sit : 1x 90 secs

4

  • 2 RFT: Double Unders, Hang Power Cleans, Push Press and Burpees
  • Bent Over Row : 10-10-10
  • Alt EMOM 18 mins: Handstand Walks and Muscle-ups
  • Rest Day

5

  • Row 2 km TT
  • Back Squat : 5-5-5-5-5
  • Farmers Carry : 1-1-1-1-1
  • Push Press : 5-5-5
  • 1: Deadlift : 3-1-3-1-3-1-10
  • 2: 3 RFQ: Romanian Deadlifts, GHD Sit-ups, Kettlebell Front Rack Carries and Handstand Walks
  • 3: 3x RFT: Row Calories, Assault Bike Calories and Shuttle Sprints

6

  • Eva
  • 1: Every 1:30 for 10:30: High Hang Squat Clean + Hang Squat Clean + Front Squat
  • 2: Pause Front Squat + Split Jerk : 1-1-1-1-1
  • 3: FT: Pull-ups, Overhead Squats, Box Jump Overs and 5 more

7

  • Rest Day

8

  • Tabata This!
  • Push Jerk : 5-5-5
  • FT: 800 m, Dumbbell Snatches and 400 m
  • 1: Back Squat : 3 @ 67%, 6 @ 72%, 3 @ 67%, 6 @ 77%, 3 @ 67%, 6 @ 82%, rest 2 mins
  • 2: Lifting: Halting Power Snatch + Power Snatches and Power Snatches
  • 3: 3 RFQ: Kettlebell Front Rack Reverse Lunges, Strict Toes-to-bars and Barbell Good Mornings

9

  • Deadlift : 2-2-2-2-2-2-2-2-2-2
  • Alt EMOM 18 mins: Deficit Handstand Push-ups and Toes-to-bars
  • Every 1 min for 12 mins: Hang Snatch
  • 1: 10 RFT: Strict Handstand Push-ups
  • 2: Station Style - Burpee Box Jumps, Power Cleans and Assault Bike Calories
  • 3: FT: Row

10

  • CrossFit Linchpin Test 2
  • FT: Double Kettlebell Farmers Carry
  • Bench Press : 5-5-5
  • 1: Jerk Drive : 3-3-3-3-3
  • 2: Split Jerk : 1-1-1-1-1
  • 3: Tempo Front Squat : 1-1-1-1-1-1
  • 4: 3 RFT: Front Squats, Chest-to-bar Pull-ups and Double Unders

11

  • Randy
  • AMRAP 10 mins: Assault Bike Calories, Double Unders and Burpees
  • Back Squat : 3-3-3-3
  • Rest Day

12

  • Shankle Complex : 1-1-1-1-1-1-1
  • Row 1000 m TT
  • Weighted Pull-up : 2-2-2-2
  • 1: FT: Snatches, Muscle-ups, Clean & Jerks and Thrusters
  • 2: Deadlift : 3-1-3-1-3-1
  • 3: 3 RFQ: Single Arm Dumbbell Overhead Walking Lunges, Weighted AbMat Sit-ups and Romanian Deadlifts

13

  • 5 RFT: Wall Balls and Pull-ups
  • 1: FQ: Handstand Walk Practice
  • 2: Every 3 mins for 12 mins: Row Calories, Double Unders and Handstand Push-ups
  • 3: FT: 200 m, Toes-to-bars and Burpees

14

  • Rest Day

15

  • Run 1600 m TT
  • FT: GHD Sit-ups and Double Unders
  • Front Squat : 5-3-3-2-2-2-1-1-1-1
  • AMReps 3 mins: Strict Pull-ups
  • 1: Back Squat : 3 @ 79%, 2 @ 82%, 1 @ 85%, 3 @ 82%, 2 @ 85%, 1 @ 88%, 3 @ 85%, 2 @ 8...
  • 2: Every 1:30 for 10:30: Power Snatch + Overhead Squat + Hang Squat Snatch
  • 3: 3 RFQ: Single Arm Overhead Carries and Pause Inverted Rows
  • 4: 3 RFQ: Sumo Deadlifts and Double Dumbbell Walking Lunges

16

  • Donny
  • FT: Row 500/400/300/200/100 m
  • Every 1 min for 12 mins: Hang Clean + Push Jerk
  • 1 - On the 0:00: Grace
  • 2 - On the 10:00: FT: Handstand Push-ups and Bar Muscle-ups
  • 3 - On the 10:00: Run 1 mi TT

17

  • 5 RFT: Echo Bike Calories, Double Unders and Chest-to-bar Pull-ups
  • FT: Muscle-ups and Handstand Walks
  • 5 RF-ME: Assault Bike Calories
  • Back Squat : 2-2-2-2
  • 1: Deadlift : 3-1-3-1-3-1
  • 2: Tempo Bench Press : 6-6-6-6
  • 3: AMRAP 18 mins: Assault Bike Calories, Strict Handstand Push-ups, Dumbbell Deadlifts and Dumbbell Front Squats
  • 4: FQ: GHD Sit-ups, Hollow Rocks and AbMat Sit-ups

18

  • Lifting: Power Snatches, Hang Snatches and Snatches
  • AMRAP 7 mins: Burpee Bar Muscle-ups and Burpee Box Jump Overs
  • Shoulder-to-Overhead : 10-10-10
  • Rest Day

19

  • Elizabeth
  • Weighted Pull-up : 1-1-1-1-1
  • Handstand Walk : 1x 9 mins
  • 1: FQ: Handstand Walk Practice
  • 2: Jerk Drive : 3-3-3-3-3
  • 3: Push Press : 6-6-6-6
  • 4: 3 RFT: Row Calories, Wall Balls, Alternating Dumbbell Snatches and Lateral Burpees Over Rower

20

  • 5 RFT: 400 m, Kettlebell Swings and Toes-to-bars
  • 1: Every 3 mins for 15 mins: High Hang Clean + Hang Clean + Clean
  • 2: FT: Wreckbag Runs, Rope Climbs and Squat Cleans

21

  • Rest Day

22

  • Lifting: Shoulder Press, Push Press and Push Jerks
  • 3 RFT: GHD Sit-ups, Hip Extensions and Assault Bike Calories
  • Every 1 min for 12 mins: Hang Clean

23

  • Nasty Girls
  • Bent Over Row : 10-10-10
  • Bench Press : 3-3-3-3

24

  • "Tabata" - Double Unders : 8 x 20 secs / 10 secs
  • Hang Snatch + Snatch + Overhead Squat : 1-1-1-1-1

25

26

  • Roy

27

  • Open Test

28

29

30

May | 1

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