Sunday WOD + Barbell Club + Durability

170521

Sunday schedule is 9:30 CrossFit WOD (workout of the day), 10:30 Olympic Lift Barbell Club, and 11:30-1 Durability mobility seminar.  It is a full morning at CrossFit Homeward tomorrow, we hope to see you there for all 3 program offerings!

1. Warm up.

2. Jerk footwork drills ~5mins

3. Split Jerk 5 x 5 @ 70%

4a. Clean Pull 3 x 4 @ 80% clean
4b. Strict Press 3 x 6 @ 70%

5. Jerk Dip Squat 3 x 3 @ 130% Jerk

Optional metcon:
AMRAP 8
5 strict pull ups
10 weighted lunges
10 kipping pull ups
20 jumping lunges
 

Saturday, May 20, 2017

170520

Reminder that Durability is this Sunday (5/21) 11:30a-1:00p with Coach Sarah.  Come get your mobility on!  

In teams of 2, complete the following in whatever manner you choose.

Chipper:
100 burpees
100 power clean
100 calorie row
100 wall balls
100 dumbbell snatches
100 T2B

Partner A will work on the Chipper. While Partner A does the Chipper, Partner B will complete the following:

20 Kb Swings
20 sit ups

When Partner B finishes his/her work, both partners must switch roles.

Saturday, May 13, 2017

170513

Two options today: One is a solo option where, after the Warm-Up, you may choose to do "Diane," "Jackie," or "Karen" to test yourself and put a score on the board. The other option is a team workout combining the movements from those named workouts. Please choose EITHER the solo or team option, NOT both.

Diane
21-15-9
Deadlifts (225/155)
HSPU

Jackie
Row 1000m
50 Thrusters (45)
30 Pullups

Karen
150 Wall balls for Time


Team WOD (30 min cap):

In teams of 2:

Both Partners will run 400m together. Then, with one partner working at a time, complete the following:

2 Rounds of:
21-15-9
Deadlift
Wall Ball
Pullups
HSPU


At the end of each round (after 21, after 15, after 9, etc), both partners will run 200m together.

Nightmare Mode: One person runs while the other works, partners must trade out on return. ROW 250m together b/n rounds instead of run.