Saturday, April 29, 2017

170429

In teams of two and with only one partner working at a time, complete the following:

3 Rounds (40 min cap):
20 HSPU
Hold from Pullup Bar

30 Pullup
Hold top of Deadlift

40 Kb Swings
Hold double Kb Front Rack

50 Wall Balls
Hold Wall Sit

At each couplet, Partner A will do reps while Partner B performs a hold. Once Partner A has finished all reps, both partners will switch and repeat the same couplet before moving to the next. Partner A's reps will only count while Partner B is performing their hold.

Nightmare mode:
Strict HSPU
CTB Pullups
Kb Snatches (broken b/n arms as needed)
2 for 1 Wall balls (2 squats per 1 throw -- Second squat is done while ball is in the air)

 

Friday, April 28, 2017

170428

3 Rounds:
10 Kb Swings
10 Wall Balls
5/5 Russian Twists

Clean Position 3 Practice
-- Position connections 3 -- 2 -- 1
-- Pulls from 3
-- Power Clean from 3
-- Power + Ride
-- Catch in Hole


"Moving Target"
All movements done with 2 kettlebells

4 Rounds of:

Clean Press Squat
    1        1        1
    1        2       1
    1        3       1
    1        4       1
    1        5        1

    1        1        1
    1        1        2
    1        1        3
    1        1        4
    1        1        5

   1         1        1
   2        1        1
   3        1        1
   4        1        1
   5        1        1

Thursday, April 27, 2017 and Tacos!

170427

3 Rounds (10 min cap):
4/4 Lumbar Locks
3/3 Bird Dogs
2/2 High Sits

Clean Position 3 Practice
-- Position connections 3 -- 2 -- 1
-- Pulls from 3
-- Power Clean from 3
-- Power + Ride
-- Catch in Hole

10 Rounds (16 min cap)
2 Power Cleans
5 Burpees
20 DU (50 ADV)

3 Rounds:
40m Sled Push -- Max Speed
-- Or --
20m Sled Push -- Max Weight
Rest as needed b/n rounds

**Reminder that tomorrow night is Taco Thursday after 6pm Barbell Club at Cerritos (around 720ish)**  **Come get tacos and margaritas (or salad, maybe fajitas, and water for the Whole30ers) and hangout!!**
 

Monday, April 24, 2017

170424

Reminder that CrossFit Homeward's Whole30 challenge begins tomorrow!  Please join us if you would like some clean diet accountability and recipe sharing. 

3 Rounds:
4/4 Hanging Shoulder Circles
4/4 Lumbar Locks

Snatch Position 3 Practice
-- Position connections 3 -- 2 -- 1
-- Pulls from 3
-- Power Snatch from 3
-- Power + Ride
-- Catch in Hole

Transitional Snatch Deadlift 3 x 3 @ ~40%

Front squat 4 x 4 @ 70%

AMRAP 4
6 Burpees
6 V-Ups

Rest 1

AMRAP 4
6 Ring Dips
6/6 Jumping Lunges

 

Sunday, April 23, 2017

170423

2-Hour Class:

-- Hour 1 --
3 rounds:
6 Countermovement Jumps
6 Drop Squats
1/1 TGU

Snatch Balance 4 x 2

Clean-Grip Snatch 3 x 2

Snatch 8 x 1


-- Hour 2 --
3 Rounds:
6 Bent Over Row
6 Barbell Shrugs
6 Front Squats

Clean Lift-off 4 x 2

Jerk Footwork Practice 10 mins

Clean + Jerk 6 x 1

Optional Metcon:
AMRAP 12
15 Wall Balls
12 Calorie Row
9 Suitcase Deadlifts
40m Sled Push

Optional Accessory Work:
Stiff-leg snatch grip deadlift 4 x 6 - 10
Jumping Quarter Squat 4 x 6 - 10
Weighted Chin Up 4 x 1/fail

** Optional Metcon/Acc. Work may be done at the end of either hour depending on attendee's time constraints. However, all desired work must be completed by the end of the 2-hour period.

Saturday, April 22, 2017

170422

Good luck to all of the Homeward athletes competing in the Tar Heel 10 Miler tomorrow!  You all will do awesomely!!

CrossFit Homeward is a finalist is the Indy Week Best of the Triangle for Best New Business in Orange/Chatham County!  So, we need you to help us win by voting one more time for CrossFit Homeward Here.  Thank you believing in us and making us the wonderful community and facility we are already.  

Saturday WOD:

In teams of 3 to 4, complete all of the following:


With only one person working at a time.
AMRAP 10
3 Rope Climbs
18 Ground to Overhead

Rest 5

15 min Cluster Ladder
Men's bar starts at 65
Women's bar starts at 45

Each athlete will get up to three attempts at each weight, with the goal being to progress as far up the ladder as possible. Each team may have up to two bars (MM, MF, or FF), but only one bar can be active at a time. The inactive bar's weight may be changed at any time, but it must be done a safe distance away from any active bar and with proper respect paid to any active bar. The weight of the bar can only increase; once a weight has been passed it may not be returned to/attempted again.

Rest 5

1k Team Burden Run
Each team will be assigned two wall balls by the coach. The team will run together and carry the wall balls distributed among them as they see fit. They may trade the burden/redistribute it at any time.
 

Saturday, April 14, 2017

170415

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we acknowledge your loss. Fair Winds, Daniel.

"Daniel"

50 Pullups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pullups

Reminder that the class schedule is unchanged for the Easter Holiday.  Please enter through the back door of the gym on Sunday because the mall entrances will be locked.

Friday, April 14, 2017

170414

1. Easter schedule-No need to worry, our WOD and camp schedules will run on the normal schedule (Saturday and Sunday 9:30 and 10:30).  If you have family in town, feel free to bring them to the the Saturday Community WOD so they can see what CrossFit is all about. 

For those coming on Sunday, please come in through the back entrance.  The mall entrances will not be open because of the holiday.  If you are not positive where this is, please ask one of the coaches to show you before Sunday!  

2. Homeward will be hosting a Whole30 challenge starting May 22.  More information about Whole30 will come out soon.  If you have not heard of this, Whole30 is a 30 day clean eating challenge that will help you examine your eating habits, drop some pounds, and clean your diet up after all of that Easter candy!  So mark your calendars and start cleaning out your pantry.  There will be a meeting in the gym next week, times TBD, to go over all of the challenge rules and goals (here is some initial information: Whole 30).

3. Tomorrow's WOD:

3 Rounds:
5 Wall Slides
10 Hip Hinge + Reach
:20 Hang from Bar

Snatch Position 1 Practice 
-- Pulls
-- Power
-- Power + Ride
-- Catch in Hole
-- Catch in Hold + Hold for 3 seconds

4 Rounds:
20 Reps of Pair 1 (HSPU + T2B)
30 Reps of Pair 2 (Overhead Squat + Burpees)
40 Reps of Pair 3 (Front Rack Lunge + Kb Swing)

**For each Pair, start with the first movement, do as many reps as possible in a single set, when you fail or need to rest, switch to the second movement. Repeat until all reps are finished. Move to next pair.

*** Movements should be scaled so that no pairing can be done in a single set (e.g. 30 UB OHS).

Example:
8 HSPU, 12 T2B = complete
10 OHS, 10 Burpees, 10 OHS = Complete

170413 and More!

170413

Happy Wednesday everyone!  There are a few things to cover in this blog post:

1. Easter schedule-No need to worry, our WOD and camp schedules will run on the normal schedule (Saturday and Sunday 9:30 and 10:30).  If you have family in town, feel free to bring them to the the Saturday Community WOD so they can see what CrossFit is all about. 

For those coming on Sunday, please come in through the back entrance.  The mall entrances will not be open because of the holiday.  If you are not positive where this is, please ask one of the coaches to show you before Sunday!  

2. Homeward will be hosting a Whole30 challenge starting May 22.  More information about Whole30 will come out soon.  If you have not heard of this, Whole30 is a 30 day clean eating challenge that will help you examine your eating habits, drop some pounds, and clean your diet up after all of that Easter candy!  So mark your calendars and start cleaning out your pantry.  There will be a meeting in the gym next week, times TBD, to go over all of the challenge rules and goals (here is some initial information: Whole 30).

3. Tomorrow's WOD:

3 Rounds:
:20 Hollow Hold
15 Wall Balls
10 Tuck Jumps

Clean Position 1 Practice 
-- Pulls
-- Power
-- Power + Ride
-- Catch in Hole

High Hang Power Clean 4 x 3 @ 30%
-- Then --
HH P. Clean + Ride 4 x 3 @ 30-40%

AMRAP 10
12 Dbl kb Swing
10 Dbl kb Clean
8 Dbl kb Front Squat
6 Dbl kb press

Cash Out:
3 x Max Effort Dbl Kb Front Rack Hold
 

Monday, April 10, 2017

170410

Happy Sunday everyone.  For those of you with crazy schedules who have trouble making healthy meals to help fuel your gainz and progress that you make in the gym, Homeward is starting a weekly blog series just for you!  Every Friday there will be a new post with a recipe and/or tips on how to pack in those protein macro-nutrients.  The recipes will be posted here: Foodie Friday.

3 Rounds:
6 Countermovement Jumps
6 Banded Lat pull down
10 KB swings

Snatch Position 1 Practice
-- Pulls from Position 1
-- Jumping bar overhead from Pos. 1
-- Can add weight if comfortable

EMOM 6
2 High Hang Power Snatch + Ride Down

Rest 4

EMOM 8
3 Deadlift
10 Wall Ball