Sunday, July 23, 2017

Reminder of the class schedule for tomorrow (any  and all skill & experience levels are welcome to attend any of the classes listed below):

9:30 CrossFit WOD

10:30 Olympic Lift Barbell Club

11:30-1:00pm Comptition Prep Beat Down

3 Rounds:
4 Seated Box Jumps
4 Burpee Broad jumps
4/4 Curtsey lunges

20 mins to Est. 5RM for both:
Snatch Pulls
Good Mornings

Kb Swings
Goblet Squats

Optional Cashout:
Bulgarian Split Squat 4 x 6/6

Saturday, July 22, 2017

"The Blob-bell" (alternative name: Kata-BAR-i Damacy)

The barbells have turned into Blobs (like from that one movie with the Blob in it...), they're rolling around consuming all the weights in the gym and growing larger and larger. This is a problem due to the finite number of weights and the natural progression in these situations for the beasts to move on to human flesh after exhausting their original food source. They have but one weakness -- Concussive blasts. So, it is up to you and your team to stymie the growth of these Blob-bells by smacking them around with great rapidity.

The Blob-bell hungers for weights that are only slightly smaller than it is. So it will begin by consuming the smallest weights, growing in size, and then progressing to heavier and heavier weights. It's up to you and your team to keep the most appetizing weights away from it while your teammates beat it up. This will minimize its growth and maximize your wholloping.

In teams of 3 or 4 complete the following:

Each team will be given a pair of 45lb Plates, a pair of 25lb plates, 15's, and 10's. During each of the following AMRAP's one teammate will do as many reps as possible of the listed movement while the remaining teammates run 400m carrying the pair of listed plates. The weights may be carried by one or more people (i.e. one person may carry both 10lb weights, two people may each carry one 15lb plate, or two people may carry a 45lb plate together).

The plates may not be inside at anytime during the AMRAP's except to hand them off to a different team member. Teammates may also change who is doing the listed movement (thrusters, HPC, etc.) at any time. Teams may jointly lift the barbells (e.g. multiple people may work together to lift the deadlift bar) to complete their reps for the Front Squats or Deadlifts, but must make sure to satisfy the Run condition as well.

Push Press w/empty barbell
Run w/10lb plates

Thruster w/barbell + 10's
Run w/15lb plates

Hang Power Cleans w/barbell + 10's and 15's
Run w/25lb plates

Front Squats w/barbell + 10's, 15's, and 25's.
Run w/45lb plates


Deadlifts w/all plates
RUN FOR YOUR LIVES (... for 400m at a time)

Team scores are the total number of reps completed across all rounds.

The team with the highest score has successfully defeated its Blob-bell.

All other teams are consumed.

Game over.


Thursday, July 20, 2017

Reminder that tomorrow is the first Thursday Competition Track class.  All skill and experience levels are welcome and encouraged to attend!  The 4pm class is guided skill work and the 5pm is a traditional class set up.  Not to worry, 6pm is still Barbell Club!

3 Rounds:
5 Toe Squats
10 Hollow Rocks
Shoulder Mobility of Choice

20 mins to est. 5RM Front Squat

2 Rounds:

8 Hang squat Cleans
8 Front Rack Lunges (4/4)
8 T2B
8 Dynamic Pushups
*Reps decrease by 2 each round (reset if you finish)
Rest 3 mins b/n AMRAP's

Monday, July 17, 2017

Reminder that the Competition Track classes begin tomorrow at 7am for all of our aspiring/already fire-breathing athletes!  Not to worry though, Essentials will still run at 7 as normal.  Check the community page to find out more information.  

3 Rounds:
20m monster walk
12/12 Single leg glute bridges

Est. 5RM Back Squat (20 mins)

"The Chief"

5 Rounds:
AMRAP 3 mins

3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Sunday, July 16, 2017

Thank you to everyone who came out for our competition try outs and to our first game night (thank you for the idea Hillary)!  Everyone did an amazing job and standings are being calculated.  Our competition prep class will begin on Monday to help you improve your CrossFit competation skills and speed!

2 rounds:
:20/:20 arm bar
1/1 TGU

Shoulder Press 6 x 4 @ 50%

70 air squats
60 pushups
50 cal row
40 slam balls
30 slamball OH walking lunges
20 box jumps
10 burpees


Saturday, July 15, 2017

Just a reminder that tomorrow (Sat.) is our "try out" day. We will still be having regular workouts at the normal times (930 and 1030).

These "try outs" are mostly just for fun and to let you all get a feel for doing multiple workouts in a day with little rest. Your participation in them does not require that you compete in the future, and your absence doesn't exclude you from competing.

This is how the day will run (start times are approximate):

Event 1 -- 10AM
Event 2 -- 11AM
Event 3 -- 12PM

So, Event 1 will be the 930 class's WOD and Event 2 will be the 1030 class's WOD.

We want to encourage everyone to come out for all or part of the day.

If you have any questions, feel free to ask.

See you all tomorrow.

Also tomorrow at 6:30pm (after everyone showers!) is the Game Night at Homeward!  Remember to bring your favorite game, snacks, folding tables, and chairs.

Event 1a.

12 minute time cap
Back Squat (185/105)
Run 400m

Rest 10 minutes (rest timer starts after above time cap is reached)

Event 1b. (starts immediately after rest)
4 minutes to Establish 4 RM Clean + Jerk

Event 2a.

20 minute time cap:
20 Alternating Db Snatches (45/30)
15 Burpee Box Overs (24/20)
20 Alternating Db Snatches (45/30)
15 Burpee Box Overs (24/20)
30 CTB Pullups
50 Wall Balls (20/14)

Event 2b (starts immediately after above time cap ends).
9 Minutes
AMRAP w/remaining time
60 DU
16 Pistols
2 MU (6 pullups and 6 ring dips replacement -- not scored)

Event 3
Run 1 mile
3 Rounds of:
1 Rope Climb
6 Squat Cleans (155/115)
1 Rope Climb
6 Front Squats (155/115)
1 Rope Climb
6 Push Press (155/115)

Event 1a. -- Time
Event 1b. -- Weight
Event 2a. -- Time
Event 2b. -- Reps
Event 3 -- Reps

Friday, July 14, 2017

Class addition to the CrossFit Homeward Schedule!  A competition prep class will be added to the schedule starting Monday (7/17) at 7am.  It will be every week Monday 7am, Thursday 4pm (skill work) and Thursday 5pm (metcon and competition skill test).  These classes will all be led by Coach Mitchell Osborne, who has been to Sectionals/Regionals 6 times and the Games! We will also have a beat down style workout Sunday 11:30-1pm that is self led (no coach).   

3 Rounds (12 min cap):
Run 200m
20 DU
5 Burpees

4 Hang Squat Cleans
8 Push Jerk
12 T2B

Rest 5 mins

4 Deadlift
40 DU

Rest 2

4 Ring Row
4 Ring Dip

Rest 2

100 kb Swings**
-- EMOM 2 Burpees (Adv. 5)


Sunday, July 9, 2017

Hero WOD Nate: In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. 

Nate is survived by his wife, Mindi, and his infant son Parker.

3 Rounds:
1-4 Skin the cats or Shoot Throughs
4/4 Ring Lawnmower Extensions
4/4 Sit Throughs
8 Banded pull-aparts

2 Muscle Ups
8 KB Swings (70/53)