WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
EMOM 15

1) 50 D/U
2) 15/10 Cal AB
3) 1-10 SHSPU

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6

8 Shuttle Sprints
16 Alt. Hang Double Snatch

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Weight)
EMOM 12

a) 9 Hang Power Snatch
b) 7 OHS
c) 5 Hang Snatch

WEDNESDAY

WEDNESDAY
Weightlifting
Deadlift
Metcon
Metcon (4 Rounds for reps)
3 min. on: 2 min off x 4

300/250m Row
20 Walking Lunges
ME Burpees to a Plate

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
EMOM 15

1) 15/12 Cal Row
2) 3-10 SHSPU
3) 3-10 Strict Pull Ups

Metcon
Metcon (No Measure)
For Time:

100 OH Lunges (45/25)

Every 75 seconds: * Alt. DB Snatch

WEDNESDAY

WEDNESDAY
Metcon
Metcon (3 Rounds for time)
3 Rounds: Rest 3 min. btwn each rnds

500/400m Row
20 HSPU
500/400m Row

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
Row 300/200
10-8-6-4-2
Bench Press
** Superset
*** Increase weight each set
Metcon
Swing and Run (Time)
For Time:

600m Run
20 RKBS (70/53)
400m Run
30 RKBS (70/53)
200m Run
40 RKBS (70/53)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (4 Rounds for reps)
2 x 8 min. AMRAP

a) 20/17 Cal Row
10/10 DB Clean and Jerk (50/35)
20 OH DB Walking Lunges (50/35)

b) 30 Double Unders
20/17 Cal AB
10 DB Step Ups (50/35)

** Rest 3 min between each AMRAP

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
4 RNFT

OH KB Carry
15 Back Extensions
10 Good Mornings
15 Weighted Hollow Rocks

Metcon
Metcon (Time)
FOR TIME:

4 Rnds.

8 Deadlifts (135/95)
8 HSPU

3 Rnds.

6 Deadlifts (185/125)
8 HSPU

2 Rnds.

4 Deadlifts (225/155)
8 HSPU

1 Rnd.

2 Deadlifts (275/205)
8 HSPU

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
a) EMOM 9

1) 15/12 Cal Row
2) 10 Burpees
3) 15 RKBS

b) EMOM 9

1) 12/9 Cal Ski
2) 10 Toes to Rings
3) :40 DBall Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
4 min. AMRAP

6 Burpees Over the KB
12 KBS (70/53)

WEDNESDAY

WEDNESDAY
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Time)
HERO WEEK
Day 3

“Randy”

75 Snatches (75/45)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
Every 3 min. x 9 Rnds

a) 200/150 m Row
25 Wall Balls

b) 20/15 Cal AB
25 Burpees

c) 20 Box Jump Overs (20)
20 Alt. DB Lunge

WEDNESDAY

WEDNESDAY
Metcon
Metcon (6 Rounds for reps)
Every 4 min. x 6

a) 20 DB Step Ups (50/35)
20 Alt. DB Snatch (50/35)
Max Effort Toes to Bar

b) 20 HR Push Ups
20 Box Jumps (24/20)
Max Effort KBS (53/35)

Work for 3 min. Rest for 1 min.

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Weight)
Every :90 for 8 sets:

1 Power Clean + 2 Front Squats + 1 Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
13 min. AMRAP

5 Power Cleans (165/115)
10 Toes to Rings
15 RKBS (70/53)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
a) 2 min. On 1 min. Off

35 Double Unders
15 Wall Balls (20/14)
Accumulate:
100 KBS (53/35)

b) 2 min. On 1 min Off
15 Box Jumps (24/20)
10 Deadlifts (185/125)
Accumulate:
100 HR Push Ups

**Max 5 Intervals for both

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Time)
10 min. Cap

60 Alt. DB Snatch
60 OH DB Lunges

Metcon
Metcon (Time)
10 min. Cap

2K Row

Metcon
Metcon (Time)
10 min. Cap

3 RFT:

10/10 DB STO (50/35)
10 DB Squats
15/10 Cal AB

WEDNESDAY

WEDNESDAY
Metcon
Shoulder Press
Metcon
Metcon (Time)
For Time:

1K Row
50 Wall Balls (20/14)
500m Row
50 HR Push Ups
250m Row
50 Box Jumps (24/20)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (3 Rounds for reps)
8 min. AMRAP

15 Bar Facing Burpees
15 Power Snatch (95/65)

– REST 4 MIN –

8 min. Cap

70/55 Cal AB

– REST 4 MIN –

8 min. AMRAP

15 OHS (95/65)
15 TTB

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Weight)
10-8-6-4-2
Bench Press

** After each set
1 min. DBall Hold
Dog Sled Face Pull

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
Every 5 min for 30 min.

500/400m Row
30 Air Squats
15 Push Ups

WEDNESDAY

WEDNESDAY
Metcon
Metcon (2 Rounds for time)
5 RFT:

10 DB Burpee Snatch
2 Rope Climbs
10 DB Burpee Snatch
10 TTB

– Rest 3 min. –

3 RFT:

25 D/U
12 DB STO
25 D/U
12 DB STO

WEDNESDAY

WEDNESDAY

WEDNESDAY

WEDNESDAY
Warm-up
3 RNDS.

3/3 TGU
15/15 Banded Twist
10 Hanging Leg Raises

Metcon
Metcon (No Measure)
Every 2:30 for 6 Rnds.

18/15 Cal AB
50 Double Unders
100 Ft. Farmers Carry AHAP

WEDNESDAY

WEDNESDAY

WEDNESDAY

WEDNESDAY
Weightlifting
Snatch Complex
1 Snatch Pull + 1 Low Hang Snatch + 1 Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min. AMRAP

8 DB Step Overs
12 HSPU
35 Double Unders

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
Conditioning

a) 12 min. EMOM

1) 18/15 Cal Row
2) 50 D/U
3) 15/12 Cal AB

b) 3 Rnds.

15 HR Push Ups
3 Rope Climbs
12 SHSPU
2 Rope Climbs
9 DB STO
1 Rope Climb

Rest 2 min.

WEDNESDAY

WEDNESDAY
Metcon

WEDNESDAY

WEDNESDAY
Metcon
Metcon (12 Rounds for reps)
4 x 2 min. on: 2 min. Off

a) 20/15 Cal AB
ME Burpees Over the bar

b) 75 D/U
ME Hang Power Snatch (95/65)

c) 20/15 Cal Ski Erg
ME Toes To Bar

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
3 Rnds.

1 min. Max Effort

Toes to Bar
Cals on Assault Bike
Burpees over the Bar
Hang Power Snatch (75/45)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Time)
Conditioning

1) Every 2 min for 12 min:

a) 12/9 Cal AB + 15 RKBS
b) 10/10 SA Ring Row + 10/10 SA DB Press

2) For Time:

15 Power Snatch (135/95)
20 Box Jumps (30/24)
12 Power Cleans (185/115)
20 Box Jumps
9 Deadlifts (275/205)
20 Box Jumps

WEDNESDAY

WEDNESDAY
Weightlifting
Deadlift
Metcon
Metcon (No Measure)
4 Rnds. Rest 90 sec. btwn each

15/10 Cal AB
10 Pull Ups
20 RKBS
10 HSPU

WEDNESDAY

WEDNESDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min. AMRAP

2 Front Squats
6 HSPU
6 TTB
** Increase Front Squat reps by 2 each round

WEDNESDAY

WEDNESDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (Weight)
Every 2 min. for 12 min.

5 Hang Power Cleans
6 TTB
10/7 Cal AB

WEDNESDAY

WEDNESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
Conditioning:

a) 4 Rnds.
15/10 Cal AB
12 DB Step Overs
Rest 90 seconds

b) 15 min. AMRAP
In teams of 2:
10 DB Cleans
50’ Walking Lunge
10 DB Hang Snatch
*** Alt. Movements with partner

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Time)
For Time:

100-80-60-40-20
Double Unders
10-8-6-4-2
Deadlift (315/225)
50-40-30-20-10
Wall Balls (20/14)

WEDNESDAY

WEDNESDAY
Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
Every 2 min. for 20 min.

a) 30/25 Cal row
b) 10 KBS + 10 TTB+ Box Jump Overs

Metcon
Metcon (Time)
For Time:

30/25 Cal Row
30 KBS
30 TTB
30 Box Jump Overs

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Weight)
20 min. EMOM

1 Clean

** Build every 4 mins.

Metcon
Metcon (Time)
4 RFT:

50 ft. Walking DB/KB Lunge
15 Burpees
25 Wall Balls

WEDNESDAY

WEDNESDAY
Metcon
Metcon (6 Rounds for reps)
Intervals

6 Rnds. 4 min. On : 2 min. Off

a) 12/9 Cal Row
10 Toes to Bar
10 Split Jumps
b) 50 Double Unders
10 Deadlifts (135/95)
10 Box Jump Overs (24/20)

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
Metcon
Metcon (No Measure)
X-Cessory Work

4 RNFT

Dbl KB Front Rack Carry AHAP
1-10 Strict Handstand Push Ups
20/15 Cal Ski AFAP
30 Hollow Rocks

WEDNESDAY

WEDNESDAY
Metcon
Metcon (4 Rounds for time)
4 Rnds. Each for Time:

1K Row
25 Wall Balls (20/14)

Rest 3 min.

WEDNESDAY

WEDNESDAY
Weightlifting
Shoulder Press
Push Press
Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min. AMRAP

10 Alt. DB Snatch (50/30)
3 HR Push Ups
10 Alt. DB Snatch
6 HR Push Ups
etc.

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
Every 4 min. for 20 min:

6 Deadlifts (275/185)
9 TTB
12 Box Jump Overs (30/24)
15 HR Push Ups

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
8 Intervals: Every 4 min:

a) 40 D/U
15/12 Ca Row
10 Hang Power Snatch (95/65)

b) 20/15 Push Ups
15 TTB
5/5 DB Push Press (50/35)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
15 min. EMOM

1) 15/12 Cal Row
2) 6 Burpee Box Jump Overs
3) 30 sec. HS Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
8 min. AMRAP

3 Deadlifts (225/155)
3 HSPU
3 Burpees Over The Bar
6 Deadlifts
6 HSPU
6 Burpees Over the Bar
etc.

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
Weightlifting
Shoulder Press
Weightlifting
Deadlift

WEDNESDAY

WEDNESDAY
Weightlifting
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min. AMRAP

15 KBS (53/35)
15 Pull Ups
15 HSPU
15 Deadlifts (185/125)

WEDNESDAY

WEDNESDAY
Weightlifting
Snatch (Build to a heavy single )
Metcon
Metcon (Weight)
Every 45 sec. for 12 reps:

1 Snatch @ 70 %

Metcon

WEDNESDAY

WEDNESDAY
Gymnastics
10 min. EMOM
a) 5-12 Toes to Bar
b) 1-3 Rope Climbs
Metcon
Metcon (Time)
For Time:

50-40-40-20-10

Wall Balls (20/14)

** After every set 75 Double Unders

WEDNESDAY

WEDNESDAY
Metcon
Metcon (3 Rounds for reps)
5 min. AMRAP

Buy In: 40 Wall Balls (20/14)
5 Hang Power Cleans (115/75)
5 TTB

– REST 90 seconds –

4 min. AMRAP

Buy In: 30 Wall Balls (20/14)
5 Hang Power Cleans (115/75)
5 TTB

– Rest 90 seconds –

3 min. AMRAP

Buy In: 20 Wall Balls (20/14)
5 Hang Power Cleans (115/75)
5 TTB

WEDNESDAY

WEDNESDAY

WEDNESDAY

WEDNESDAY
Metcon
Metcon (3 Rounds for time)
Skill:

Rowing

Conditioning:

500/400m Row

3 sets: Rest 3 min. Btwn efforts

WEDNESDAY

WEDNESDAY
Metcon
Metcon (3 Rounds for time)
3 Rnds.

750/500m Row
75 D/U
25 Push Ups

Rest 3 min. Btwn Rnds.

WEDNESDAY

WEDNESDAY
SKILL
Pull-ups
Metcon
Metcon (Time)
4 RFT:

15 Pull Ups
400m Run
15 HSPU

WEDNESDAY

WEDNESDAY
Gymnastics
15 min. EMOM
a) 2-10 UB TTB
b) 2-10 SHSPU
c) 10 Hi Box Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min. AMRAP

10/8 Cal Row
8 DB Thrusters (right arm)
8 DB Thrusters (left arm)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

3 Snatch (185/125)
30 D/U

X-Cessory Work
Metcon (No Measure)
3 RNDS.

10 Strict Press @ 50% 1rm
20 Banded Tri- Push Downs
10/10 DB Bent Over Rows

WEDNESDAY

WEDNESDAY
Weightlifting
OLY
a) Clean Pull
4×2

b) Power Clean
6×3 (touch and go)

c) Back Squat
4×4 @ 75%

WEDNESDAY

WEDNESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
30 min. AMRAP

I go, you go style:

200m Run
15 RKBS
10 Sit Ups
5 Box Jump Overs

WEDNESDAY

WEDNESDAY
Weightlifting
Oly
a)Clean Pulls
4×2
b) Power Clean
6×2
c) Back Squat
4×4
X-Cessory Work
Metcon (No Measure)
3 RFQ:

8/8 Single Leg RDL
8/8 Weighted Step Ups
3/3 TGU

WEDNESDAY

WEDNESDAY
Weightlifting
Oly
Muscle Snatch
4×2
Power Snatch
6×2
OHS
4×4

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Time)
For Time:

21-15-9

Deadlifts (115/75)
Bar Hops

– rest 90 seconds –

15-12-9

Hang Power Cleans (115/75)
TTB

– rest 90 seconds –

12-9-6

Overhead Squats (115/75)
100m Run

WEDNESDAY

WEDNESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
HERO WEEK DAY 3:

“Falakel”

25 min. AMRAP

8 HSPU
8 Box Jumps (30/24)
1 Rope Climbs

WEDNESDAY

WEDNESDAY
Met-Con
Metcon (No Measure)
6 Rnds.

100m Sprint
30 sec. Rest

4 Rnds.

200m Sprint
1 min. Rest

2 Rnds.

400m Run
2 min. Rest

WEDNESDAY

WEDNESDAY
Metcon
Metcon (No Measure)
2 RNDS.

400m Run

– 2 min. Rest-

4 Rnds.

200m Sprint

-1 min. Rest-

6 Rnds.

100m Sprint

-30 sec. Rest-

WEDNESDAY

WEDNESDAY
Metcon
Metcon (6 Rounds for time)
6 Rnds.

250/200m Row
15/10 Cal AB
15 Burpees

Rest 3 min.

WEDNESDAY

WEDNESDAY
Metcon
Metcon (12 Rounds for time)
6 RNDS.

100m Sprint
** 30 sec. rest between each sprit

4 RNDS.

200m Sprint
** 1 min. Rest between each sprint

2 RNDS.

400m Sprint
** 2 min. Rest between each sprint

WEDNESDAY

WEDNESDAY
Metcon
Metcon (4 Rounds for time)
4 Rnds. AFAP

400m Run
15 TTB

Rest 2 min.

Metcon
Metcon (Time)
3 RFT:

30 Wall Balls
200m Row
10 Pistols

WEDNESDAY

WEDNESDAY
Metcon
Metcon (6 Rounds for time)
6 Rnds. Each For Time:

250/200m Row
15/10 Cal AB
15 Burpees

Rest 3 min.

WEDNESDAY

WEDNESDAY
Metcon
Metcon (4 Rounds for time)
4 Rnds. Each for time:

500/400m Row
15 Burpees

Rest 3 min.

Metcon
Metcon (Time)
For Time:

30-20-10

Wall Balls (20/14)
Box Jump Overs (24/20)
Deadlifts (185/115)

WEDNESDAY

WEDNESDAY
Weightlifting
Front Squat + Push Press
5 x 3+3
**5-10 Lbs. Heavier than last week
Metcon
Metcon (5 Rounds for reps)
5 Intervals: 3 min. On: 1 min Off

10/7 Cal Row
10 DB STO (50/30)
10 Box Jumps (24/20)

WEDNESDAY

WEDNESDAY
Metcon
Metcon (3 Rounds for time)
500m Row
Rest 3 min.
800m Run
Rest 3 min.
2 Mile AB
Metcon
Metcon (Time)
For time:

50 D/U
30 KBS (70/53)
50 D/U
20 KBS (70/53)
50 D/U
10 KBS (70/53)

WEDNESDAY

WEDNESDAY
Weightlifting
Push Press
a) Build to Heavy Single
b) 3×2 @ 95%
Metcon
Metcon (Time)
4 RFT:

400m Run
50 Air Squats

** Wear a Vest

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Time)
For Time:

1 Mile Run

Metcon
Metcon (Time)
For Time:

Buy In: 20 DB Step Overs
3 Rnds
12 TTB
12 Hang Power Cleans (115/75)
12 STO (115/75)
Buy Out: 20 DB Step Overs

WEDNESDAY

WEDNESDAY
Weightlifting
Push Press
a) Build to Heavy 3 Rep
b) 4×2 @ 90%
Metcon
Metcon (Time)
For Time:

30 Box Jump Overs (24/20)
20 DB Snatch (50/30)
10 Overhead Squats (165/105)
20 DB Snatch (50/30)
30 Box Jump Overs (24/20)

WEDNESDAY

WEDNESDAY
Weightlifting
Push Press
a) Build to heavy 3 Rep
b) 3×2 @ 85%
Metcon
Metcon (Time)
For Time:

10 Power Cleans (135/95)
10 Box Jump Overs (30/24)
8 Power Cleans (165/115)
10 Box Jump Overs (30/24)
6 Power Cleans (195/135)
10 Box Jump Overs (30/24)
4 Power Cleans (225/155)
10 Box Jump overs (30/24)
2 Power Cleans (255/175)
10 Box Jump Overs (30/24)

WEDNESDAY

WEDNESDAY
Weightlifting
Push Press
a) Find Heavy 5 Rep
b) 5×3 @ 80%
Metcon
Metcon (No Measure)
Every 3 min. For 15 min.

15/10 Cal Bike
12 TTB
6 Hang Squat Snatch (95/65)

WEDNESDAY

WEDNESDAY
Weightlifting
Push Press
a) Build to a heavy 5
b) 4×3 @ 75%
Metcon
Metcon (No Measure)
Every 2 minutes for 14 minutes:

8 Box Jumps
4 TnG Power Cleans
2 Front Rack Lunges

WEDNESDAY

WEDNESDAY
Weightlifting
Push Press
a) Find 5RM
b) 3×3 @ 70%
Metcon
Metcon (Time)
For Time:

30 HR Push Ups
15 Power Snatch (95/65)
20 HR Push Ups
12 Power Snatch
10 HR Push Ups
9 Power Snatch

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
3×10

Strict Pull Ups

3×3-8

Weightlifting
Floor Press
3×10

DB Bent Over Row

3×8

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
3×10
Strict Pull Ups
3-8 reps after each set
Strength/Skill
Metcon (No Measure)
2 Rnds.

10 Ring Dips
5/5 Walking DB Lunges
3-10 SHSPU
50 Hollow Rocks

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
3×10

** Superset 3 Hi Box Jumps after each set of Back Squats

Metcon
Metcon (No Measure)
Accesory Work

a) Lunge Press Single Arm
3×8
Ring Row
3×8 (3 sec pause chest at the rings)

b) 100 Tricep Push Downs

CORE WORK

Med Ball Plank
30 sec. Hold

Static Bridge
30 sec. Hold

Side Plank
30 sec. Hold

WEDNESDAY

WEDNESDAY
Metcon
Metcon (Weight)
10 min. EMOM

3 Front Squats

**5 -10 lbs.

WEDNESDAY

WEDNESDAY
Weightlifting
Front Squat
10 min. EMOM

3 Reps

** 5-10 lbs. heavier

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
10 min. EMOM

3 Back Squats

5-10lbs. Heavier

WEDNESDAY

WEDNESDAY
Weightlifting

WEDNESDAY

WEDNESDAY
Weightlifting
Front Squat
10 min. EMOM

3 Reps @ 75%

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
a) Build to a Heavy Single
b) 3×2 @ 90%

WEDNESDAY

WEDNESDAY
Weightlifting
Back Squat
10 min. EMOM

3 Back Squats @ 75%

WEDNESDAY


CrossFit HomeBase – CrossFit

If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.
John Wooden

Body Armor

Metcon (AMRAP – Rounds)

EMOM 10

10 Push Ups

15 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Double Unders

20 Russian Twists w/ Medball 20/14

10 KBS 70/53