DAY 31 Wednesday 2/5/2020

HOMEBASE CLASSES AS USUAL 2/5/2020
Please stay weather aware & use sound judgement when traveling.
#noplacelikehomebase
DAY 31 Wednesday 2/5/2020
"You can't test courage cautiously." -- Annie Dillard
Strength
Bench Press (5 Close Grip Bench Press )
Complete 5 rounds on a 3 minute clock
5 Close Grip Bench Press @ 3/0/3/0 @ 70-80%
5 single leg KB Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP - 30s ON/30s OFF
3/2 Strict Chin-ups
6 Box Jumps 24/20
9 Slam Balls 30/20
RX+
Strict MU or C2B
30/20 Box
Alternating DB 70+/45+ - AHAP always UB

DAY 30 Tuesday - 2/4/2020

DAY 30 Tuesday - 2/4/2020
"The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again.... if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
Gymnastics
Metcon (No Measure)
OTM x 10 - alternate between A and B
A: 10s HS Hold + 10s HS Walk
B: 5-10 Toes to Ring
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 17
200m Weighted Run MB
15 Alternating Step back lunges loaded MB
10 Sprawl to ground to OH (medball)

DAY 29 Monday - 2/3/2020

DAY 29 Monday - 2/3/2020
"If you're not in the arena also getting your ass kicked, I'm not interested in your feedback." -- Brene Brown
Strength
Front Squat (5 Front Squat )
Complete 5 rounds on a 3 minute clock
5 Front Squat
5 DB Incline Chest supported rows with 3s pause at deep squeeze
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 w/ Partner
16/12 Cal Row
8 STOH with 1s pause
Follow the leader, you go, I go style

DAY 27 Saturday - 2/1/2020

DAY 27 Saturday - 2/1/2020
"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy." -- Arthur Ashe
Metcon
Metcon (Time)
For time
In teams of 3
Bike 300/200/250 Cals (male/female/mixed gender)
@75/50/60 complete 50 strict pullups
@150/100/120 complete 60 HR Push-ups
@225/150/180 complete 70 Slam Balls 30/20
@300/200/250 complete 80 Goblet Step Back Lunges 53/25

RX+ Teams of 2

DAY 26 Friday - 1/31/2020

DAY 26 Friday - 1/31/2020
"Age is foolish and forgetful when it underestimates youth."
-- J.K. Rowling
Strength
Deadlift (6 Deadlift @ X/1/3/0 @ 60-70% )
Complete 5 rounds on a 3 minute clock
6 Trap Bar Deadlift/Deadlift @ X/1/3/0 @ 60-70%
+
6 Seated DB SeeSaw Press each arm
Metcon
Metcon (AMRAP - Reps)
AMRAP 12
Partner WOD - alternating 1 minute AMRAP’s (6 each)
Row 150/125
In time remaining Max Hang Power Cleans with 1s pause in Front Rack 115/75
RX+ -
180/150m Row
135-155/95-105

DAY 25 - Thursday - 1/30/2020

DAY 25 - Thursday - 1/30/2020
"If you have the guts to keep making mistakes, your wisdom and intelligence leap forward with huge momentum." -- Holly Near
Skill
Metcon (No Measure)
OTM x 10 - alternate between A and B
3-7 Strict Ring Chin-ups
20-25s HS walking accumulated (1-3 kick-ups)
Metcon
Metcon (Time)
2 RFT
800m Weighted Run - Med Ball 20/14
40 Wall Balls 20/14
40 Wall Ball Loaded Step-ups 20/14
RX+
1000M Wall Ball 30/20
Wall Balls @ 30/20
Step-ups with 30/20 Wall Ball

DAY 23 Wednesday - 1/29/2020

DAY 23 Wednesday - 1/29/2020
I may not be the strongest, I may not be the fastest, but I’ll be darned if I’m not trying my hardest.
Strength
Bench Press (6 Close Grip Bench Press @ 3/0/3/0 @ 60-70%)
Complete 5 rounds on a 3 minute clock
6 Close Grip Bench Press @ 3/0/3/0 @ 60-70%
6 single leg KB Deadlift
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
Partner WOD
32 DU
16 KB Swings 53/35
8 Toes to Ring
*Partners alternate movements
RX+
32 DU
16 KB Swings 70/53
8 Toes to Ring + 1-3 Ring MU

DAY 23 Tuesday - 1/28/2020

DAY 23 Tuesday - 1/28/2020
You have to believe in yourself when no one else does – that makes you a winner right there.
Strength
Metcon (Weight)
Complete 7 rounds on a 2 minute clock
3 Power Hang Below the Knee Power Snatch
10s Pull-up Chin over bar Hold
Metcon
Metcon (Time)
MYSTERY WOD

DAY 22 Monday - 1/27/2020

DAY 22 Monday - 1/27/2020
Most obstacles melt away when we make up our minds to walk boldly through them.
Strength
Front Squat (6 Front Squat @ 3/0/3/0 @ 65-75% )
Complete 5 rounds on a 3 minute clock
6 Front Squat @ 3/0/3/0 @ 65-75%
+
6 DB SeeSaw Rows each arm
Metcon
Metcon (AMRAP - Reps)
5 rounds for total reps (10 minutes)
Partner WOD
30s Max Cals P1 - 30s Max Cals P2
30s Max Burpees to target P1 - 30 Max Burpees to target P2

LINDSEY ADAMS MEMORIAL HERO WOD

Saturday January 25th CrossFit HomeBase Central will be hosting a Memorial WOD to honor Lindsey Adams. Lindsey's WOD will be honored annually on January 25th at HomeBase Central from this day forward.

*Normal class hours will be canceled & the Memorial WOD & Ceremony will begin at 10:00am.
LINDSEY ADAMS MEMORIAL HERO WOD
"Life is too short to have boring hair." -Lindsey Adams
Metcon
"LINDSEY A." (Time)
FOR TIME in Teams of 3:
2020m Row
100 DB Front Squats 50/35
35 Bike Cals
100n DB Snatch 50/35
35 Bike Cals
100 DB Step Back Lunge 50/35 (Ea. Leg)
35 Bike Cals
100 DB Power Cleans (50 Ea. Arm)
2020m Row
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