WOD

FRIDAY

November 16, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (Time)

10 RFT:

1 Rope Climb

10 DB Push Press

10 DB OH Lunges

10/8 Cal Bike

THURSDAY

November 15, 2017


CrossFit HomeBase – CrossFit

Weightlifting

OLY

Find a 6RM Touch N Go:

Power Clean and Jerk

Metcon

Metcon (3 Rounds for calories)

3×2 min. on: 2 min. Off

Max Effort Calorie Row

WEDNESDAY

November 14, 2017


CrossFit HomeBase – CrossFit

Weightlifting

BACK SQUAT

8×3 @ 65%

** FOR SPEED

TUESDAY

November 13, 2017

CrossFit HomeBase – CrossFit

Weightlifting

Oly

a) Snatch Balance

5×1

b) Power Snatch

5×2

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rnds.: 45 sec. on: 15 sec. off

a) DB Snatch (50/30)

b) TTB

THEN

5 min. AMRAP

2 DB Snatch

2 TTB

4 DB Snatch

4 TTB

etc.

MONDAY

November 12, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (6 Rounds for reps)

6 Rnds.

3 min. On : 2 min. Off

a) 50 D/U

25 KBS (70/53)

Then

Max Effort

Pull Ups

b) 25 Burpee Box Jump Overs (24/20)

Max Effort

Push Ups

SATURDAY

November 10, 2017


CrossFit HomeBase – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

HAPPY VETERANS DAY

“Marston”

20 min. AMRAP

1 Deadlift (405/285)

10 TTB

15 Bar Facing Burpees

SATURDAY


CrossFit HomeBase – Strength & Conditioning

Metcon

Metcon (No Measure)

HAPPY VETERANS DAY

THE DAN SURPRISE

FRIDAY

November 9, 2017

CrossFit HomeBase – CrossFit

Weightlifting

STRENGTH

Overhead Lunge

3X8

* * 4 reps/ leg

Metcon

Metcon (Time)

FOR TIME:

40 Wall Balls (20/14)

30 Box Jump Overs (20)

20 Hang Power Cleans (95/65)

10 Muscle Ups

20 Hang Power Snatch (95/65)

30 Box Jump Overs (20)

40 Wall Balls (20/14)

THURSDAY

November 8, 2017


CrossFit HomeBase – CrossFit

Warm-up

Warm-up (No Measure)

4 RNFT:

2/2 TGU

20 Sec. L-Sit

200m Row

Metcon

Metcon (No Measure)

21 min. EMOM

a) 15/12 Cal AB Bike

b) 35 Double Unders

c) 30 Sec. D-Ball Hold

WEDNESDAY

November 7, 2017


CrossFit HomeBase – CrossFit

Weightlifting

Strength

Back Squat

a) Build to a heavy 1 rep for the day

b) 3×2 @ 80% of above