Category: WOD

06/21/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

40 Seconds Each:

Active Spidermans

Active Samsons

Push-up to Down Dog

100 Burden Run

30 Seconds Each:

Frog Hops

Reverse Lunges

Lateral Hops Over Bags

50 Meter Burden Run

20 Seconds:

Easy Burpees

MOBILITY:

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 1 Minute

Metcon (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches 50/35

400 Meter Burden Run 45/35

30 Pull-ups

20 Burpee Box Jumps 24/20″
RUN:

Modify to a distance we can complete in 8-10 minutes

If unable to run:

3200 Meter Bike Erg

115/85 Calorie Assault Bike

2000 Meter Row

BURDEN RUN:

Choose a weight you can run with the whole time

If we have to walk, it’s too heavy

DUMBBELL SNATCHES:

Choose a weight we can string together for 20+ reps when fresh

PULL-UPS:

Choose a variation we can complete sets of 5 at the minimum during the workout

BURPEE BOX JUMPS:

Stand to full extension on the box

06/19/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Empty Bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

MOBILITY:

PVC Hinge Drill: 1 Minute

PVC Lat Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 Minute

Power Snatch (1 Hang + 2 Floor + 3 OHS E2MOM for 10min )

complex is meant to be unbroken, no resetting from the floor

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/83
GENERAL:

Looking to get around 5 rounds (2 minutes per)

BARBELL MOVEMENTS:

Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor

Should be something you will not have to break with more than once on both movements

If unable to go overhead, hang power cleans, power cleans, and front squats will be our best alternative

06/18/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

7 min AMRAP:

Partner 1:

50 Meter Light Kettlebell Farmers Carry (Each Side)

Partner 2:

AMRAP:

5 Push-up to Down Dogs

10 Active Samsons

*Switch Stations When Partner Returns From Run

Performed With Light Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Goblet Squats

5 Goblet Reverse Lunges (Each Side)

5 Single Leg RDL’s (Each Side)

MOBILITY(1 min each side)

Kettlebell Lat Smash

Kettlebell Pec Smash

Kettlebell Calf Smash

strict pull-ups

No kipping, use them muscles
If you don’t have strict pull-ups yet, banded strict pull-ups would be a great option for today. Ideally we’re looking to get 8+ reps, so let’s modify accordingly. Make sure to note which bands you used.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

06/17/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Row or Bike

Glute Bridges + Air Squats

Moderate Row or Bike

Right Leg Glute Bride + Air Squats

Faster Row or Bike

Left Leg Glute Bride + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

Back Squat (6 reps E3MOM)

find a challenging weight to use across all sets, or build to a heavy 6

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row