Sunday WOD + Barbell Club + Durability


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:
5 strict pull ups
10 weighted lunges
10 kipping pull ups
20 jumping lunges

Saturday, May 20, 2017


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.

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


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.

Deadlifts (225/155)

Row 1000m
50 Thrusters (45)
30 Pullups

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:
Wall Ball

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.