Category: WOD

06/10/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

Empty Barbell Warmup:

Coaches choice

Hang Snatch (E90S for 12 min(8 sets) build to heavy single)

Our focus will be hang snatch with a squat today. We’ll build through the 8 sets as you see fit with the priority being on solid positions. If hindered by mobility/stability issues, hang power Snatch is fine.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

10 Hang Squat Snatches 75/53

30 Double Unders

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30/21 Calorie Row

100 Meter Dumbbell Farmers Carry

15 Dumbbell Power Cleans

100 Meter Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)

06/08/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Round

30 Seconds Each:

Jumping Jacks

Active Samson

Push-up to Down Dog

Arms Overhead Air Squats

2 Rounds:

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC V-Ups

Barbell Warmup:

5 Elbow Rotations

5 Snatch Grip Push Press

5 Pausing Overhead Squats

5 Power Snatches

Metcon (Time)

Teams of 3

For Time (25 Minute Cap):

200/140 Calorie Assault Bike*

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches 95/63

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches 115/83

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches 135/93

*Mixed Team Calories:

2 Guys, 1 Girl: 180 cals

2 Girls, 1 Guy: 160 cals

06/07/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

AMRAP 8:

50 Meter Run

Pick a Card

Card Corresponds to Warmup Movement and Number of Reps:

Hearts: Air Squats

Spades: Mountain Climbers (Each Side)

Clubs: Reverse Lunges

Diamonds: Hollow Hold Seconds

Chest Stretch x 1 minute

KB calf smash x 45s each side

Up dog x 30 seconds

Metcon (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run
The whole class operates as one team

Coach starts by picking a card

Number and suit will tell you rep count and movement

Coach will pick next card when all athletes have completed the reps of the last movement

Face Cards are 10 and Aces are 200 Meter Runs

Jokers aren’t used

Workout ends when class makes it through every card

WEIGHTED MOVEMENTS:

Choose weights you can go unbroken with throughout, even on the sets of 10*

There is the option to scale the weight or the reps

For example, if we know 8-10 burpees will take forever, never do more than 7 reps

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3 (For Time | 25 Minute Cap)

100 Deadlifts (135/95)

400 Meter Prowler Push (45/35)*

75 Deadlifts (185/135)

400 Meter Prowler Push (45/35)

50 Deadlifts (225/155)

400 Meter Prowler Push (45/35)

*400m down/back 10x on turf