WODs

Sunday, November 26, 2017

holleymanpic.jpg

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana,
assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell,
Kentucky, was killed on August 30, 2004, when his military vehicle hit an
improvised explosive device in Khutayiah, Iraq. He is survived by his daughters
Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and
Daniel.

"Holleyman"

30 Rounds:
5 Wall Balls (20/14)
3 Hand Stand Push Ups
1 Power Clean (225/155)

Tuesday, October 31, 2017

Happy Halloween (tomorrow)! We hope your holiday is filled with many frightening gainz! To prepare for Tuesday's WOD, check out the article on rope climbs tips and tricks HERE.

4 Rounds:
8 Kip Swings
4/4 hanging shoulder circles
8 Pushups

~15 mins Rope Climb Skill work
- Foot locking
- Climbing
- Legless
- etc.

AMRAP 15
10 kb Snatch L. Arm
40m Waiter's carry L. Arm
12 kb clean+Press L. Arm
60m Front rack Carry L. Arm
14 kb swings L. Arm
80m Farmer's Carry L. Arm
Repeat on R. Arm

Optional Cashout:
3 Rounds:
8/8 Side-lying Windmills
8 PVC shoulder passes
:30/:30 Pec minor Smash

 

Monday, April 3, 2017

170403:

Disclaimer: The views and opinions expressed in the following statement are those of the quoted individual and do not necessarily reflect the official policy or position of CrossFit Homeward.

"LET'S GO TAR HEELS!!!" - Coach Hugh

 

SKILL/COORDINATION:

3 Rounds:
 - Run 200m
 - 10 Air Squats
 - 8 Burpees
 - Rest :30

LIFT(S):

Deficit Deadlift, 3x5
Weighted Pullup, 3x3-6

METABOLIC CONDITIONING:

AMRAP 12:
 - 15 Calorie Row
 - 15 Unbroken Wall balls
 - 15 Unbroken Burpees

Saturday, April 1, 2017

170401:

"CARGO"

In teams of 3 or 4:

Equipment:
- 1 Barbell per team
- Plates per person. Each person chooses a set:
10's, 15's, 25's, 35's, or 45's
- 2 Heavy KBs per person
- 1 Wall Ball per person

Starting at one side of the turf (or at the doors and walking to second platform). One partner will load the bar with as much of their team's weight as they want. They will then carry the bar forward 5m and perform either 8 Deadlifts, 5 Power Cleans, or 1 Squat Snatch. Repeat every 5m until 20m. Remove the weights at the 20m mark and carry the bar back to the start (no running). Partners will then rotate until all weight has been transported 20m. 

While one partner plays with the Barbell, another partner will continually do Med Ball cleans, and another will do a double-KB front rack hold.

Once all the plates have been transported, the Med Balls and KBs must be carried to the other side of the room. 

Repeat the whole process.

AMRAP 30mins

Team score is VOLUME: Weight x Distance carried.

Team with highest score is crowned Kings/Queens of the class!

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