Wednesday, March 29, 2017

170329:

Homeward Yogis! We have an adjusted schedule for our Yoga classes - Fridays at 11:00am and Saturdays at 10:30am. See you all then!

SKILL/COORDINATION:

4 Rounds (10 min cap):
 - 3 Wall Slides
 - 6 Ring Dips
 - 6 Bottoms-up KB Shoulder Press

LIFT(S):

Hack Squat, 3x6
Earthquake-bar Bench Press, 3x6-10

METABOLIC CONDITIONING:

Total Time Cap 20min (for both parts)

30 Rounds:
 - 1 Wall Ball
 - 1 Pushup
 - 1 Air squat

Rest 5:00

5 Rounds:
 - 10 Wall Balls
 - 8 Pullups
 - 6 Burpees

Saturday, March 25, 2017

170325:

Crossfit Homeward Trainer Hugh Swaso and his band, Skinny Bag of Sugar, will be playing live music for our final Open WOD celebration and charity event! 

Come complete the final workout of the Crossfit Open 2017 while your gym-mates cheer you on to live music selected from the playlist Homeward members suggested! There will be a raffle with awesome prizes and tables set up by local businesses. All proceeds from donations and raffle tickets will benefit our selected charities (NC Special Olympics and Carolina Adopt-A-Bull).

Please bring your friends and family so they can see the area's most popular band perform live while checking out what Crossfit is all about -also feel free to challenge your guests to try the workout!

CF OPEN WOD 17.5

10 Rounds for Time (40min cap):
 - 9 Thrusters (95/65, 65/45)
 - 35 Double Unders (Sc. Single Unders)

Variations:
Rx (Ages 16-54): 
Men - 95#, Doubles / Women - 65#, Doubles
Scaled (Ages 16-54): Men - 65#, Singles / Women - 45#, Singles
Teens (Ages 14-15): Boys - 65#, Doubles / Girls - 45#, Doubles
Teens Scaled (Ages 14-15): Boys - 45#, Singles / Girls - 35#, Singles
Masters 55+: Men - 65#, Doubles / Women - 45#, Doubles
Masters 55+ Scaled: Men - 45#, Singles / Women - 35#, Singles

If you are signed up for the Intramural Charity Event, we can scale further to accommodate any athlete. Talk with the coaches who are present and we can make sure you get a great workout.

Thursday, March 23, 2017

170323:

SKILL/COORDINATION:

3 Rounds:
 - 6/6 Bird Dogs
 - :20/:20 1-arm Plank
 - 6 Earthquake Bar Press

LIFT(S):

Bulgarian Split Squat, 4x6/6
Barbell Roll-out, 4x6-8

METABOLIC CONDITIONING:

AMRAP 15:
 - 100m Farmer's carry
 - 80m Bear Crawl
 - 60m KB Front Rack Carry
 - 40m Burpee Broad Jump
 - 20m Plate Slide

**Turf is 20m long. Feel free to have people go from 2nd platform to the front window as an alternative.**

Saturday, March 18, 2017

170318:

Week 4 of the Open! Remember that CF Open Saturdays work a little differently. We will be open for the same hours starting at 9:30am, but instead of starting classes right on the mark for both hours, the heats for the Open WOD will be on an ongoing basis - starting the next heat of athletes once the previous heat has finished and cleared out of the workout area.

Come in, get a great workout in, and cheer for your fellow Homewardians either before or after your turn to go! The more people we have around to pull each other through, the better!

CF OPEN WOD 17.4

AMRAP 13:
 - 55 Deadlifts (225/155, 135/95)
 - 55 Wall Balls (20/14, 20/10)
 - 55 Calorie Row
 - 55 HSPU (movement varies by division)

Variations:
Rx (Ages 16-54): 
Men - 225# DL, 20# WB to 10' / Women - 155# DL, 14# WB to 9'
Scaled (Ages 16-54): Men - 135# DL, 20# WB to 9', HR Push-ups / Women - 95# DL, 10# WB to 9', HR Push-ups
Teens (Ages 14-15): Boys - 135# DL, 14# WB to 9' / Girls - 95# DL, 10# WB to 9'
Teens Scaled (Ages 14-15): Boys - 95# DL, 14# WB to 9', HR Push-ups / Girls - 65# DL, 10# WB to 9', HR Push-ups
Masters 55+: 185# DL, 20# WB to 9', 95# Push Press / 125# DL, 10# WB to 9', 65# Push Press
Masters 55+ Scaled: Men - 135# DL, 14# WB to 9', 65# Push Press / Women - 95# DL, 10# WB to 9', 45# Push Press

If you are signed up for the Intramural Charity Event, we can scale further to accommodate any athlete. Talk with the coaches who are present and we can make sure you get a great workout.

Friday, March 17, 2017

170317:

SKILL/COORDINATION:

3 Rounds:
 - 1/1 KB Arm Bar
 - 5/5 Banded High Row w/ External Rotation
 - 5/5 KB High Pulls

LIFT:

KB Snatch practice/warm-up

METABOLIC CONDITIONING:

5 Rounds:
*1 arm and then the other
 - 5 KB Swings
 - 2 KB Snatches
 - 5 KB Clean + Press
 - 2 KB Snatches
 - 5 KB Front Squats
 - 2 KB Snatches
*Rest as needed b/n rounds

Rest 5:00

3 Rounds:
 - Row 250
 - 1min Crawl

Wednesday, March 15, 2017

170315:

SKILL/COORDINATION:

3 Rounds (8 min cap):
 - 6/6 Palloff Press
 - 6/6 Banded External Rotation

LIFT:

KB Clean Practice/Warm-Up, 5-10min

METABOLIC CONDITIONING:

6 Rounds (15 min cap):
 - 3 KB Cleans
 - 2 KB Push Press
 - 1 TGU (Top down and then up again)

*One arm all the way through first, then the other.
** Work slowly and controlled. Go heavy.

Rest as needed.

4 Rounds:
 - 40m Farmer's Carry
 - 30 Mountain Climbers
 - 20 KB Deadlift (2 KBs)
 - 10 Burpees

Sunday, March 12, 2017

170312:

HEAVY METCON DAY

4 Rounds of all of the following:
Use a pair of KBs you can reliably press for 6-8 reps.

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

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

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

After completing all 4 rounds, rest as needed, then:

3 Rounds:
 - 1 Bear crawl (Distance based on ability)
 - 15 T2B
 - Bike .5 mile

Saturday, March 11, 2017

170311:

Week 3 of the Open! Remember that CF Open Saturdays work a little differently. We will be open for the same hours starting at 9:30am, but instead of starting classes right on the mark for both hours, the heats for the Open WOD will be on an ongoing basis - starting the next heat of athletes once the previous heat has finished and cleared out of the workout area.

Come in, get a great workout in, and cheer for your fellow Homewardians either before or after your turn to go! The more people we have around to pull each other through, the better!

CF Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
- 6 C2B Pull-ups (Sc. Jumping Pull-ups)
- 6 Squat Snatches (95/65, 45/35)
Then, 3 rounds of:
- 7 C2B Pull-ups (Sc. Jumping Pull-ups)
- 5 Squat Snatches (135/95, 75/55)
*Prior to 12:00, complete 3 rounds of:
- 8 C2B Pull-ups (Sc. Jumping Pull-ups)
- 4 Squat Snatches (185/135, 95/65)
*Prior to 16:00, complete 3 rounds of:
- 9 C2B Pull-ups (Sc. Jumping Pull-ups)
- 3 Squat Snatches (225/155, 115/75)
*Prior to 20:00, complete 3 rounds of:
- 10 C2B Pull-ups (Sc. Jumping Pull-ups)
- 2 Squat Snatches (245/175, 135/95)
Prior to 24:00, complete 3 rounds of:
- 11 C2B Pull-ups (Sc. Jumping Pull-ups)
- 1 Squat Snatch (265/185, 155/105)
*If all reps are completed, time cap extends by 4
minutes.

Variations:
Rx (Ages 16-54): 
Men - 95-135-185-225-245-265, C2B / Women - 65-95-135-155-175-185, C2B
*Scaled (Ages 16-54): Men - 45-75-95-115-135-155, Jumping PU / Women - 35-55-65-75-95-105, Jumping PU
Teens (Ages 14-15): Boys - 75-105-135-155-185-205, PU / Girls - 45-75-95-115-135-155, PU
*Teens Scaled (Ages 14-15): Boys - 45-75-95-115-135-155, Jumping PU / Girls - 35-55-65-75-95-105, Jumping PU
*Masters 55+: Men - 75-105-135-155-185-205, PU / Women - 45-75-95-115-135-155, PU
*Masters 55+ Scaled: Men - 45-75-95-115-135-155, Jumping PU / Women - 35-55-65-75-95-105, Jumping PU

*Divisions marked with an asterisk are allowed to perform Power Snatch + OHS instead of Squat Snatch.

If you are signed up for the Intramural Charity Event, we can scale further to accommodate any athlete. Talk with the coaches who are present and we can make sure you get a great workout.