Friday - 1/24/2020

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.
Friday - 1/24/2020
"Regardless of what the problem is, the answer is to squat." -- Greg Glassman
Strength
Deadlift (7 Deadlift @ X/1/3/0 @ 60-70% )
Complete 5 rounds on a 3 minute clock
7 Deadlift @ X/1/3/0 @ 60-70%
60’ Double KB Front Rack Carry
Metcon
Metcon (AMRAP - Reps)
9 minute AMRAP
600M Run
In time remaining AMRAP
10 DB loaded Step ups @ knee cap height 50/35
10 single Arm DB push press with 1s pause (5 +5) 50/35
RX+ - DB as heavy as possible while maintaining pace and NEVER breaking sets

DAY 18 Thursday - 1/23/2020

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.
DAY 18 Thursday - 1/23/2020
"The chief cause of unhappiness is trading what you want most, for what you want at the moment."
-- Unknown
Strength
Metcon (Weight)
Complete 8 rounds on a 2 minute clock
4 Power Hang Below the Knee Power Snatch
8 Renegade Rows
Metcon
Metcon (AMRAP - Reps)
2 rounds for total reps
3 minute AMRAP/1 minute Rest
10/7 Calorie Bike
5 Burpee Box Overs 24/20
*Pickup where you left off

DAY 17 Wednesday - 1/22/2020

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.
DAY 17 Wednesday - 1/22/2020
"The universe is not short on wake up calls. We're just quick to hit the snooze button."
-- Brene Brown
Strength
Bench Press (7 Close Grip Bench Press )
Complete 5 rounds on a 3 minute clock
7 Close Grip Bench Press
7 Death March Steps each leg
Metcon
Metcon (Time)
Partner WOD - FOR TIME - 15 minute CAP
Row 1000/900M Each
Row 500/450M Each
Row 250/225M Each
Row 125/100M Each
No math! Restart rowers each partner
RX+
3 OHS from the floor @ 75-85% after each round

Tuesday - 1/21/2020

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.
Tuesday - 1/21/2020
"Whatever it is you're scared of doing, do it."
-- Neil Gaiman
Gymnastics
Metcon (No Measure)
EMOM 12
A: 3-7 Strict Toes to Ring
B: 15-20s HS Hold
Metcon
Metcon (Time)
5 RFT
150 Jump Rope Singles
12 Power Clean 95/65
9/6 Strict Pull-ups
RX+
90 DU
115/75 Clean
Strict C2B

DAY 15 Monday - 1/20/2020

MEMORIAL SERVICES FOR Lindsey Adams will be held Monday January 20th at 2:00 pm at Frontline Church in Moore, OK.

The address is 737 SE 89th St, Oklahoma City, OK 73149.
DAY 15 Monday - 1/20/2020
"The signature of mediocrity is chronic inconsistency."
-- James C. Collins
Strength
Front Squat (7 Front Squat @ 3/0/3/0 @ 65-75% )
Complete 5 rounds on a 3 minute clock
7 Front Squat @ 3/0/3/0 @ 65-75%
7 DB 3 point rows
Metcon
Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP - In teams of 3
60’ Sled Push (30’ + 30’)
10 Slam Balls 30/20
*Partners alternate full rounds
RX+ 1-3 Ring MU each round

Saturday - 1/18/2020

Saturday - 1/18/2020
Metcon
Metcon (Time)
Partner or Team of 2-3

20 minutes to finish cards as many possible

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercises to do and the number of reps.

Suit determines the exercise:
Hearts = Ring Rows or Strict Pull Ups
Diamonds = Slam Balls 30/20
Clubs = Wall Balls 20/14
Spades = Row Calories

Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 10 Burpees

Split reps however
Team of 2 - tough, higher volume day
Team of 3 - break a sweat - enjoy the day

Friday - 1/17/2020

Friday - 1/17/2020
"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them."
-- George Bernard Shaw
Strength
Deadlift (Deadlift @ X/1/3/0 @ 60-70% )
Complete 5 rounds on a 3 minute clock
8 Trap Bar Deadlift/Deadlift @ X/1/3/0 @ 60-70%
8 Single Arm DB Curl to Strict Press each arm
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
36 DU
12 DB Goblet Step Back Lunges (6+6) 50/35
6 Shuttle Runs @ 30’

DAY 11 - 1/16/2020

DAY 11 - 1/16/2020
Strength/Skill
Metcon (Weight)
OTM x 6
3 strict chin-ups
Metcon (No Measure)
OTM x 6
15s L-sit hold on rings
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Alternating DB Snatch 50/35
Knees to Elbow
Box Jumps 24/20

*Every 5 minutes Run 400M including at 0:00
RX+
Double DB Snatch 35/20
Toes to Bar

DAY 10 - 1/15/2020

DAY 10 - 1/15/2020
"Bravery is the capacity to perform properly even when scared half to death."
-- Omar N. Bradley, Senior Officer of the U.S, during WWII
Strength
Bench Press (8 Close Grip Bench Press @ 3/0/3/0 @ 60-70%)
Complete 5 rounds on a 3 minute clock
8 Close Grip Bench Press @ 3/0/3/0 @ 60-70%
8 Staggered Stance KB RDL’s each leg
Metcon
Metcon (Time)
Partner WOD
For time:
Males 21-18-15-12-9
Females 15-12-9-6-3
Assault 24-21-18-15-12/18-15-12-9-6
Bike Cals
Partners Alternate rounds 21-21 then 18-18 and so on
RX+
Males 24-21-18-15-12
Females 18-15-12-9-6
Assault
27-24-21-18-15
21-18-15-12-9

DAY 9 - Tuesday - 1/14/2020

DAY 9 - Tuesday - 1/14/2020
"I really think a champion is defined not by their wins, but by how they can recover when they fall."
-- Serena Williams
Strength
Metcon (Weight)
Complete 8 rounds on a 2 minute clock
4 Power Hang Below the Knee Power Snatch
5 Inverted Pull-ups
Metcon
Metcon (Time)
3 rounds for time
20/15 Calorie Row
10 Double DB Cleans 50/35 with 1s pause
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