Friday, January 19, 2018

CrossFit Homeward is back on regular class schedule Friday January 19! See you back in the gym.

Handstand Walk + Double Under Practice

AMRAP 20:
100 DU Buy-in (Adv. 200), then:
10m Handstand Walk (Adv. 20m. Scale to 2 Wall Walks)
10 KB Swings
10 Situps (GHD or abmat)
10m Handstand Walk
10 KB Swings
10 Wall Balls

Rest :90

100 DU for time

Optional Cashout:
Muscle Snatch 4 sets of 3/fail @ 40% Snatch

Thursday, January 18, 2018

Based on the levels of snow the area has accumulated, we are going to go ahead and cut down the class schedule tomorrow. Coach Donna is going to host a class at 9am and be there until 11 for Open Gym access. So, come in and work out during that time if you feel safe driving.

If driving in snow is not your thing-your workout is to come up with the most creative or awe inspiring snurpees you can. Think-100 snurpees in your underwear, getting your whole block to join in, or see if you can out-creative Sarah and her Hulk Smash Snurpees!

Tomorrow's WOD:

3 Rounds:
40m Side-Shuffle
200m Sprint
30 DU

Deadlift 7 x 4 @ 80%

21-15-9
Goblet Squats
C2B Pullups

Optional Cashout:
3 Rounds:
ME Wall Sit (adv. Weighted)
ME Pank (Adv. Weighted)
ME Hang (Adv. Weighted)

In preparation of the upcoming snowpocalypse, we are going to cancel many of tomorrow's classes to make sure our non-4wheel driving coaches and members can stay safe.

We will have 7, 8, 9:30, and 11:30am WODs (Essentials members please come, we will make the workout doable by for all skill and experience levels) but be closed for the remainder of the day.

Thank you for your understanding and good luck getting your milk and bread tonight.

5 Rounds:
2 Hang Squat Snatch
8 OHS
16 dbl kb swing
80m dbl kb Farmer's Carry

Rest as needed

3 Rounds:
16 Box Step-ups (Adv. Weighted)
12 Push Press
8 T2B

Rest 3 mins

2 Rounds:
14 Box Step Ups
10 STO
6 T2B
 

Saturday, January 13, 2018

In Teams of 4 complete the following:

Team members 1 & 2 do (one person working at a time):
AMRAP 10
10 Snatches
15 Wall Balls
30 DU

Team members 3 & 4 do (One person working at a time):
AMRAP 10
10 Deadlifts
15 Burpee Box Overs
30 Cal Row

Rest 5 minutes, Switch, and repeat.

After both pairs have done both AMRAP's, Rest 5 mins, and then all 4 team members must complete

120 Clean + Jerks (Scale reps down for teams of 3 or 2)

Saturday, January 6, 2018

Our workout for Saturday will be a mashup of several of the events from the 2018 War of the WODs Crossfit competition. It's hosted by Crossfit Greensboro and The Garage Games every January (23rd and 24th) at the Greensboro Coliseum. We have several teams traveling to Greensboro to compete, so we figured we'd give you all a little sampler platter of the misery they'll be going through on competition day.

In teams of 2 complete the following:

"Run the Table"
8 min Time Limit
One partner Runs while the other Lifts:
You may run non-traditional intervals (e.g. 150m, 250m, 600m, etc.)
Max weight for both Clean and Snatch (4 total lifts b/n both people)
Break it up however you like.

Rest ~5 mins

"Triple 7's"

Weight: 165#/105#
Min 0-1: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 1-2: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 2-3: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 3-4: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 4-5: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 5-6: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 6-7: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 7-8: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time

Rest ~5 mins

"Black Jack"

Weight: 135#/95#
Max Reps in 3:00: 21 Thrusters / 21 HSPU / Max Bar MU
Max reps in 2:30: 21 Thrusters / 21 HSPU / Max C2B Pullups
Max Reps in 2:00: 21 Thrusters / 21 HSPU / Max Pullups

** For scaling options for "Black Jack" use the following table:
Black Jack Explained

Thursday, January 4, 2018

Evening classes are cancelled tonight (Thurs 1/4). Some areas around the gym have started snowing again and we are worried about roads icing over when the sun sets. To make sure our coaches stay safe, we are erring on the side of caution. 

 

***Homies-we will be running the regular morning schedule. Coach Donna will drive in with her tank for the 6am and coach all morning.

That being said (or rather typed), please be safe when deciding whether or not to drive in the morning. We don't want you to risk your safety!

If the weather takes a turn and becomes worse-Donna will post to the facebook page (https://www.facebook.com/crossfithomeward/ ) if she does not feel safe getting to the gym and will cancel if needed.***

Snatch 12 x 1 @ 70+%

Rest as needed

Clean + Jerk 12 x 1 @ 70+%

AMRAP 12
12 Ring Dips
12 KB Swings
12 Burpees

Tuesday, January 2, 2018

Reminder that tomorrow starts the new evening class schedule! The pm classes will run as follows:

4:30 Open Gym (Mon & Thurs will also have Competition Prep)
5:30 WOD

Second Family Fit (youth program)
Mon & Wed 3:20p-4:45p
Tues & Thurs 3:20p-5:45p

She Is Fierce (youth program)
5:30 Mon & Wed in the Annex

Tomorrow's WOD:

2 Rounds NFT:
10/10 weighted curtsey lunges
15 Ring Rows

Deadlift 8 x 3 @ 80%

AMRAP 6
6 Dbl Kb Clean
6 Dbl Kb Front Squats
6 Dbl Kb Push Presss

Rest 1

AMRAP 6
4 Dbl Kb Clean
4 Dbl Kb Front Squat
4 Dbl Kb Push Press

Optional Cashout:
AMRAP 6

2 Dbl Kb Clean
2 Dbl Kb Front Squat
2 Dbl Kb Push Press