WOD

MONDAY

June 25, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

10 Wall Balls (20/14)

10 Pull Ups

10 Box Jumps (24/20)

Met-Con

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP

8 Air Squats

8 Push Ups

8 KBS (53/35)

Metcon

Metcon (AMRAP – Reps)

4 min. AMRAP

Power Snatch (135/95)

SATURDAY

June 23, 2017

CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

BRUNCH @ THE BASE!!!

In teams of 2:

200 D/U

200 OH Lunges (45/25)

800m Run

150 DB Snatch (50/30)

2K Row

100 Push Ups

FRIDAY

June 22, 2017


CrossFit HomeBase – CrossFit

Weightlifting

Back Squat

6×4

**5-10 lbs. heavier than last week

Metcon

Metcon (Time)

75 Thrusters (95/65)

**EMOM 5 Burpees

12 min. Cap

THURSDAY

June 21, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

Every 5 min. For 30 min.

800m Run

WEDNESDAY

June 20, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Weight)

12 min. EMOM

0-4

5 TnG Power Snatch

4-8

5 OHS

8-12

5 TnG Snatch

TUESDAY

June 19, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (No Measure)

10 min. EMOM

2-7 Strict HSPU

2-7 Strict Pull Ups

Metcon

Metcon (AMRAP – Reps)

9 min. Ladder

3 TTB

3 Hang Power Cleans (115/75)

6 TTB

6 Hang Power Cleans

Etc.

MONDAY

June 18, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

3 RFT:

30 D/U

20 KBS (70/53)

10 Front Squats (165/105)

Metcon

Metcon (Time)

3 RFT:

10 STO (165/105)

20 Box Jump Overs (24/20)

30/20 Cal Row

SATURDAY

June 16, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

For Time:

In teams of 2:

800m Run

30 Deadlifts (225/135)

30 Burpees

800m Run

30 Hang Squat Cleans (135/95)

30 Burpees

800m Run

30 Thrusters (95/65)

30 Burpees

800m Run

FRIDAY

June 15, 2017


CrossFit HomeBase – CrossFit

Weightlifting

Back Squat

6×4

**5-10 lbs. heavier than last week

Metcon

Metcon (Weight)

Strict Press

3×10

Core Work

100 Weighted Sit Ups

100 Supermans

THURSDAY

June 14, 2017

CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Cal Row

200-200-200-200-200

Run

25-20-15-10-5

Cal Bile