WOD

FRIDAY

August 17, 2017


CrossFit HomeBase – CrossFit

Weightlifting

Back Squat

2×6 @ 60%

1×2 @ 80%

2×6 @ 65%

1×2 @ 85%

*** Post weights in comments

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

10 Chest To Bar Pull Ups

2 Squat Cleans

THURSDAY

August 16, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (No Measure)

8 min. EMOM

A) 15 sec. Wall Facing Hold

B) 15 sec. Top Ring Dip

Metcon

Metcon (AMRAP – Rounds and Reps)

21 min. AMRAP

18/15 Cal Row

15/12 Cal Bike

200m Run

WEDNESDAY

August 15, 2017


CrossFit HomeBase – CrossFit

Weightlifting

Snatch

12 min. EMOM

1 Low Hang Pause Snatch

TUESDAY

August 14, 2017

CrossFit HomeBase – CrossFit

Weightlifting

3 Push Press + 3 Push Jerk

Metcon

Metcon (No Measure)

Every 3 min. for 12 min. :

5 DL (275/155)

10 HSPU

15 TTB

MONDAY

August 13, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

FOR TIME:

50 Double Unders

50 Burpees

50 Wall Balls

30 Double Unders

30 Burpees

30 Wall Balls

10 Double Unders

10 Burpees

10 Wall Balls

FRIDAY

August 10, 2017

CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

HERO WEEK DAY 5

“Kutscbach”

7 RFT:

11 Back Squats (185/125)

10 Push Jerks (135/95)

THIRSDAY

August 9, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

HERO WEEK DAY 4

“Randy”

For Time:

75 Power Snatches (75/55)

WEDNESDAY

August 8, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

HERO WEEK DAY 3

“RJ”

5 RFT:

800m Run

5 Rope Climbs

50 Push Ups

TUESDAY

August 7, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (5 Rounds for time)

HERO WEEK DAY 2

” Hall”

5 Rounds: Rest 2 min between Rnds.

3 Power Cleans (225/155)

200m Sprint

10/10 KB Snatch (53/35)

MONDAY

August 6, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

“THE DON”

FOR TIME:

66 DEADLIFTS (115/75)

66 BOX JUMPS (24/20)

66 KBS (53/35)

66 KNEES TO ELBOWS

6 SIT UPS

66 PULL UPS

66 THRUSTERS (55/45)

66 WALL BALLS (20/14)

66 BURPEES

66 DOUBLE UNDERS