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30

  • 1. Snatch Skills: Every 1:30 for 10:30: Pause Snatch Deadlift + Low Hang Squat Snatch + Squat Snatch
  • 1. Snatch Skills: Every 1:30 for 10:30: Pause Snatch Deadlift + Low Hang Squat Snatch + Squat Snatch
  • 2. Squat Snatch: Every 1 min for 9 mins: Squat Snatch
  • 2. Squat Snatch: Every 1 min for 9 mins: Squat Snatch
  • 4. ”Spin Doctor”: AMRAP 16 mins: Double Unders, Wall Balls, Double Unders and Kettlebell Swings
  • 3a. Conditioning: 5 RFT: Strict Muscle-ups, Assault Bike Calories and Squat Clean & Jerks
  • 3b. Conditioning: 5 RFT: Ski Erg Calories and D-Ball Cleans
  • 4. Recovery Bike: Bike : 30 mins

May | 1

  • 1. Gymnastic Conditioning: AMRAP 7 mins: Bar Muscle-ups and Strict Handstand Push-ups
  • 2a. Conditioning: AMRAP 5 mins w/ Buy-in: 600 m, Deadlifts and Lateral Burpees
  • 2b. Conditioning: AMRAP 5 mins w/ Buy-in: 400 m, Deadlifts and Lateral Burpees
  • 2c. Conditioning: AMRAP 5 mins w/ Buy-in: 200 m, Deadlifts and Lateral Burpees
  • 3. Midline: 3 RF-ME: Barbell Good Mornings and Strict Ring Dips
  • 1. Lunge + Handstand Walk: Chipper: Handstand Walks, Back Rack Walking Lunges, Handstand Walks and 3 more
  • 2a. Conditioning: AMRAP 5 mins w/ Buy-in: Assault Air Runners, Deadlifts and Burpee Box Jumps
  • 2b. Conditioning: AMRAP 5 mins w/ Buy-in: Assault Air Runners, Deadlifts and Burpee Box Jumps
  • 2c. Conditioning: AMRAP 5 mins w/ Buy-in: Assault Air Runners, Deadlifts and Burpee Box Jumps
  • 3. Midline: FT: Yoke Carries, GHD Sit-ups, Yoke Carries and 3 more

2

  • 1. Hang Squat Clean: Hang Squat Clean 1
  • 2. Conditioning: AMReps 8 mins: Hang Squat Cleans and Toes-to-bars
  • 3. Row Conditioning: 5x RFT: Row Calories
  • 1. On the 0:00… FT: Assault Air Runners, Thrusters and Assault Air Runners
  • 2. On the 20:00… 4 RFT: Wall Balls, Toes-to-bars and Deficit Handstand Push-ups
  • 3. On the 40:00… 6 RFT: Rope Climbs, 100 m, Alternating Dumbbell Snatches and 100 m
  • 4. On the 60:00… FT: Row Calories and Bike Calories; Row Calories and Bike Calories

3

  • 8 RFT: Rows and Wreckbag Runs
  • 3. Back Squat: Back Squat : 10 @ 72%, 8 @ 77%, 6 @ 81%, 4 @ 85%, 2 @ 90%, rest 2 mins

4

  • 1. Overhead Squat: Overhead Squat 2 Reps
  • 2. Snatch Balance: Snatch Balance 1 Rep
  • 3. Conditioning: Chipper: Assault Bike Calories, Chest-to-bar Pull-ups, Power Snatches and 2 more
  • 4. Midline: FT: GHD Sit-ups, L Sits and Muscle-ups
  • 4. Midline: Alt EMOM 12 mins: Row Calories and L Sits
  • 1. Snatch Balance: Snatch Balance 2
  • 2. Squat Snatch: Every 1 min for 9 mins: Squat Snatch
  • 3. Conditioning: Chipper: Assault Bike Calories, Chest-to-bar Pull-ups, Power Snatches and 2 more
  • 4. Midline: FT: GHD Sit-ups, L Sits and Muscle-ups

5

  • 1. Conditioning: 3 RFT: 800 m and Power Cleans
  • 2. Body Armor: 4 RNFT: Half Kneeling Single Arm Shoulder Press, Romanian Deadlifts, Close Grip Push-ups and Weighted Hip Extensions
  • 1. Handstand Walk Skills:
  • 2. Front Squat: Front Squat : 3 @ 77%, 3 @ 77%, 3 @ 77%, 3 @ 82%, 3 @ 82%, 3 @ 82%, 3 @ 87%, 3 @ 8...
  • 3. Power Clean: 3 Position Power Clean + Jerk : 1x1
  • 4. Conditioning: 3 RFT: Assault Air Runners and Power Cleans
  • 5. Conditioning: Chipper: Rope Climbs, Parallette Handstand Push-ups, Assault Bike Calories and Sandbag Cleans

6

7

  • 1. Snatch Skills: Every 1:30 for 10:30: Pause Snatch Deadlift + Low Hang Squat Snatch + Squat Snatch
  • 2. Squat Snatch: Every 1 min for 9 mins: Squat Snatch
  • 3. Back Squat: Back Squat : 10 @ 74%, 8 @ 79%, 6 @ 83%, 4 @ 87%, 2 @ 92%, rest 2 mins
  • 4. Conditioning: 21-15-9: Thrusters and Chest-to-bar Pull-ups
  • 1. Handstand Walk Obstacle Course:
  • 4a. Conditioning: 4 RFT: Assault Air Runner Calories, Muscle-ups and Squat Snatches
  • 4b. Conditioning: 4 RFT: Assault Bike Calories, Back Squats and Clusters
  • 5. Midline: 21-18-15-12-9: Row Calories and Medball GHD Sit-ups

8

  • 1a. Gymnastic Conditioning: AMRAP 3 mins: Strict Handstand Push-ups and Handstand Push-ups
  • 1b. Gymnastic Conditioning: AMRAP 3 mins: Strict Handstand Push-ups and Handstand Push-ups
  • 2. Conditioning: FT: Rows, 1 mi and Rows
  • 3. Midline Conditioning: NFT: GHD Sit-ups and L Sits
  • 1. Handstand Walk Obstacle Course:
  • 2. Odd Object: 7 RFT: Assault Bike Calories and D-Ball Cleans
  • 3. Conditioning: 5 RFT: Strict Deficit Handstand Push-ups, Chest-to-bar Pull-ups, Row Calories and Double Kettlebell Walking Lunges
  • 4. Conditioning: FT: Rows, Assault Air Runners and Rows

9

  • 1. Deadlift: Deadlift 9-7-5-3
  • 2. Deadlift Accessory: Romanian Deadlift 10-10-10
  • 3a. Conditioning: AMRAP 5 mins w/ Buy-in: Double Unders, Power Cleans and Burpee Box Jump Overs
  • 3b. Conditioning: AMRAP 5 mins w/ Buy-in: Double Unders, Power Cleans and Burpee Box Jump Overs
  • 3c. Conditioning: AMRAP 5 mins w/ Buy-in: Double Unders, Power Cleans and Burpee Box Jump Overs
  • 4. Bike Recovery: Bike : 20 mins
  • 1. Handstand Walk Obstacle Course:
  • 4a. Conditioning: AMRAP 5 mins w/ Buy-in: Double Unders, Power Clean & Jerks and Burpee Box Jump Overs
  • 4b. Conditioning: AMRAP 5 mins w/ Buy-in: Double Unders, Power Clean & Jerks and Burpee Box Jump Overs
  • 4c. Conditioning: AMRAP 5 mins w/ Buy-in: Double Unders, Power Clean & Jerks and Burpee Box Jump Overs
  • 5. Midline: 3 RFT: Reverse Hypers, Weighted AbMat Sit-ups and Hip & Back Extensions

10

  • 4 RFT: Airdyne Calories, Toes-to-bars and Hang Power Snatches
  • 4 RFT: Airdyne Calories, Toes-to-bars and Hang Power Snatches

11

  • 1. Tempo Front Squat: Tempo Front Squat 1-1-1-1-1-1-1-1-1-1
  • 2. Conditioning: AMRAP 20 mins: 200 m, Row Calories, Bar Muscle-ups, Handstand Push-ups and Air Squats
  • 3. Midline Conditioning: 50-40-30-20-10: AbMat Sit-ups and Hip Extensions
  • 3. Odd-Object: FT: Dumbbell Overhead Walking Lunges; 3x Deadlifts, Wall Balls and...
  • 4. Midline: FT: GHD Sit-ups, L Sits and Muscle-ups

12

  • 1. Clean and Jerk: Every 1 min for 10 mins: Clean & Jerk
  • 2. Conditioning: Chipper: Wreckbag Runs, Deadlifts, Wreckbag Runs and 7 more
  • 1. Split Jerk: Every 1:30 for 10:30: Pause Split Jerk + Split Jerk
  • 2. Push Press: Push Press 5-5-5-5-5
  • 3. Conditioning: 5 RFT: Bar Muscle-ups, Dumbbell Thrusters and Handstand Walk Obstacle Course
  • 4. Conditioning: FT: 3x Deficit Handstand Push-ups, Alternating Pistols and Assault...
  • 5. Bike Recovery: Bike : 30 mins

13

14

  • 1. Snatch Skills: Every 1:30 for 10:30: Pause Snatch Deadlift + 2 Hang Power Snatch + 3 Snatch Balance
  • 2. Squat Snatch: Every 1 min for 9 mins: Squat Snatch
  • 3. Back Squat: Back Squat : 10 @ 76%, 8 @ 81%, 6 @ 85%, 4 @ 89%, 2 @ 94%, rest 3 mins
  • 4. Conditioning: 4 x AMReps 3 mins: Burpee Box Jumps, Overhead Squats and Row Calories
  • 2. Conditioning: FT: Assault Air Runners, Muscle-ups, Squat Snatches and 4 more
  • 3. Conditioning: 2 RFT: Deadlifts, Box Jumps, Wall Balls and 4 more

15

  • 1a. Gymnastic Conditioning: AMRAP 3 mins: Strict Handstand Push-ups and Handstand Push-ups
  • 1b. Gymnastic Conditioning: AMRAP 3 mins: Strict Handstand Push-ups and Handstand Push-ups
  • 2. Deadlift: Deadlift 3 Reps
  • 3. Conditioning: FT: Row Calories, Alternating Pistols and Double Kettlebell Overhead Walking Lunges
  • 3. Conditioning: AMRAP 15 mins: Double Unders, Wall Balls and Deadlifts
  • 1. Handstand Walk Obstacle Course: 3 RFT: Assault Air Runners and Handstand Walk Obstacle Courses
  • 2. Conditioning: 21-15-9: D-Ball Cleans and Deficit Handstand Push-ups
  • 3. Conditioning: FT: Row Calories, Alternating Pistols and Double Kettlebell Overhead Walking Lunges
  • 4. Midline: 3 RNFT: Assault Bikes and GHD Sit-ups

16

  • 1. Build to a Heavy Complex: 3 Position Power Clean + Jerk : 1x1
  • 2. Conditioning: 3 RFT: Clean & Jerks and 400 m
  • 3. Midline: NFT: GHD Sit-ups and AbMat Sit-ups
  • 3. Conditioning: FT: Power Clean & Jerks, Legless Rope Climbs and Handstand Walk Obstacle Courses
  • 1. Regional Event 1: Regional Triple 3
  • 2. Build to a Heavy Complex: 3 Position Power Clean + Jerk : 1x1

17

18

  • 1. Tempo Front Squat: Tempo Front Squat 1-1-1-1-1-1-1-1-1-1
  • 2. Conditioning: AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups
  • 3. Row Conditioning: 27-24-21-18-15-12-9: Row Calories
  • Regional Week 2 + 3 - 1. Event #1 (Modified): FT: Rows, Double Unders and 1 mi
  • Regional Week 2 + 3 - 1. Event #2: Regional Linda

19

  • 1. Conditioning: Chipper: 800 m, Overhead Squats, 800 m and 3 more
  • 2. Body Armor: 10-8-6-4-2: Bench Press and Strict Chest-to-Bar Pull-ups
  • Regional Week 2 + 3 - 1. Event #3 2018 CrossFit Games Regional Event 3
  • Regional Week 2 + 3 - 2. Event #4: 2018 CrossFit Games Regional Event 4

20

21

  • 1. Snatch Skills: Every 1:30 for 10:30: Snatch Pull + Hang Snatch High Pull + 2 Power Snatch + 2 OHS
  • 2. Squat Snatch: Every 1 min for 9 mins: Squat Snatch
  • 3. Conditioning: FT: Clean & Jerks, Double Unders, Clean & Jerks and 17 more
  • Regional Week 2 + 3 - 1. Event #5: 2018 CrossFit Games Regional Event 5
  • Regional Week 2 + 3 - 2. Event #6: 2018 CrossFit Games Regional Event 6

22

  • 1. Conditioning: 5x RFT: Air Squats, Row Calories and Lateral Burpee Over Rowers
  • 2. Midline: 4 RF-ME: L Sits and Weighted Hip Extensions
  • Regional Weeks 2 + 3 - 1. Event #1 Practice: 2 RFT: Rows, Double Unders and Assault Air Runners
  • Regional Weeks 2 + 3 - 1. Event #3 Practice: 3 RFT: Muscle-ups, Handstand Walk Obstacle Courses, Alternating Pistols and Handstand Walk Obstacle Courses
  • Regional Weeks 2 + 3 - 3. Bench Press: Bench Press 3x10
  • Regional Weeks 2 + 3 - 4. Rope Climbs:

23

  • 1. Conditioning: 21-15-9: Squat Snatches and Chest-to-bar Pull-ups
  • 2. Skills: Alt EMOM 10 mins: Row Calories and Strict Handstand Push-ups
  • 1. Regional Event 1: Regional Triple 3
  • Regional Weeks 2 + 3 - 1. Event #4 Practice: FT: Power Snatches, Bar Facing Burpees, Power Snatches and 7 more...
  • Regional Weeks 2 + 3 - 1. Event #5 Practice: FT: Handstand Push-ups, Toes-to-bars and Assault Bike Calories...
  • Regional Weeks 2 + 3 - 1. Event #6 Practice: 5 RFT: Rope Climbs, Thrusters and Rope Climbs

24

  • Alt EMOM 20 mins: Deadlifts, AbMat Sit-ups and Double Unders
  • Alt EMOM 20 mins: Deadlifts, AbMat Sit-ups and Single Unders
  • Rest Day

25

  • Regional Weeks 2 + 3 - 1. Event #1 Practice: 5 RFT: Rows, Double Unders and Assault Air Runners
  • Regional Weeks 2 + 3 - 1. Event #2 Practice: 10-9-8: Deadlifts, Bench Press and Squat Cleans
  • Regional Weeks 2 + 3 - 3. Handstand Walk Practice: AMRAP 15 mins: Assault Bike Calories, Handstand Walk Obstacle Courses, Assault Bike Calories and Handstand Walk Obstacle Courses

26

  • Regional Weeks 2 + 3 - 1. Event #3 Practice: Alt EMOM 20 mins: Muscle-ups, Handstand Walk Obstacle Courses, Alternating Pistols and Handstand Walk Obstacle Courses
  • Regional Weeks 2 + 3 1. Event #4: 2018 CrossFit Games Regional Event 4
  • Regional Weeks 2 + 3 - 3. Midline: AMReps 15 mins: Bike Calories and GHD Sit-ups

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Jun | 1

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