Welcome Coach Yani

CrossFit Homeward is pleased to announce the addition of Yani Lyons to our coaching team. After a pre-Covid stint as a CrossFit Homeward athlete, Yani is transitioning into a coaching role. Yani has [...]

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Saturday, October 13, 2018

For Time (in a Team of Three)Kettlebell Swings (53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpeesPull-upsSit-UpsRow (calories)Double-UndersWall Balls (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press (45/35 lb)As a team, complete a total of 1776 reps of all [...]

Friday, October 12, 2018

A. Front Squat3 sets of 10 reps *All working heavy sets*RPE 8/10B. Complete as many rounds and reps as possible in 9 minutes of:6 Strict Handstand Push-Ups9 Burpees12 Toes to Bar

Thursday, October 11, 2018

A. 3 sets:6 Minute AMRAP1000 Meter Row-then-AMRAP10 Power Snatch (75)30 Double Unders Rest 3 Minutes Between Sets 

Wednesday, October 10, 2018

A. Deadlift:3 sets of 10 reps *All working heavy sets*RPE 8/10B. For time:100 squats15-ft. rope climb, 4 ascents75 squats15-ft. rope climb, 3 ascents50 squats15-ft. rope climb, 2 ascents25 squats15-ft. rope climb, 1 ascent

Tuesday, October 9, 2018

A. Bench Press:3 sets of 10 reps *All working heavy sets*RPE 8/10B. For time:800 Meter Runimmediately followed by three rounds of:15 Toes to Bar20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (50/35)

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