HomeFront Crossfit

Thursday WOD 9-11-17

November 8th, 2017

Thursday WOD 9-11-17

OPEN & PERFORMANCE
“Air Bags V2”
Teams of 3
AMRAP 25:
10 Wreckbag Zercher Reverse Lunges (70/50)
10 Wreckbag to Shoulder (70/50)
20 Lateral Wreckbag Hops
200 Meter Row

*Relay style. Athlete 2 can start once athlete 1 leaves for the row.

Thank You: http://crossfitnewengland.com/wods-news/

Friday WOD 3-3-17

March 2nd, 2017

Friday WOD 3-3-17

Morning WOD before 17.2 is announced at 12pm Aust time is:

If you intend to do 17.2, do not do this workout and stretch instead.

6am and 9.30am Classes

AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Toes-to-Bar

Rest 5:00

AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Toes-to-Bar

Thank You: https://www.builtbybergeron.com/comptrain-programming/030117

17.2 Announcement will be on https://games.crossfit.com at 12.00pm

From 4pm is 17.2, please book your heat time on Zen Planner or text Gus 0430484933.

Friday Night

Spots available for 4pm, 4.30, 5pm, and 5.30pm.

RX 6pm

RX 6.30pm

RX 7pm

RX 7.30pm

Saturday Morning

9.30am

10am, 10.30 and 11am are available.

Wednesday WOD 21-12-16

December 20th, 2016

Wednesday WOD 21-12-16

5. Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips

+ Optional Extra’s in Open Gym.

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups

Thank you: https://www.builtbybergeron.com/comptrain-programming/129116

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