Category: WOD

05/04/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Narrow Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Barbell Warmup:

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Thrusters

Metcon (AMRAP – Reps)

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Bike

Max Overhead Squats 95/63

Rest 3 Minutes

6 Minute AMRAP:

80/60 Calorie Bike

Max Hang Squat Cleans 115/78

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Bike

Max Thrusters 135/93

05/03/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Partner Rowling

3 Rounds Each:

Land Exactly on 150 Meters

Penalties:

Round 1: Air Squats

Round 2: Burpees

Round 3: Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

200 Meter Run

20/14 Calorie Row

2 Rounds of:

“Strict Cindy”

5 strict pull-ups

10 push-ups

15 air squats

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (5 Rounds for weight)

Every 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.

05/01/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Straight Legged Inchworms

Dumbbell Warmup

Each Side (With 1 Light Dumbbell):

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

1 min pigeon pose on box each side

1 min childs pose on box

Metcon (Time)

1,000 Meter Row

Directly Into…

30 DB Snatches

15 Burpee Box Jump Overs

20 DB Snatches

10 Burpee Box Jump Overs

10 DB Snatches

5 Burpee Box Jump Overs

24/20″ Box

50/35 Dumbbell

04/30/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Warmup Run

200 Meter Easy Jog

30 Seconds Each:

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

Front Squat (12ish min to establish a heavy single for the day)

Hitting and maintaining proper positions is the most important thing today. This isn’t a max out, but if you can hold good positions and happen to get one, that is okay. No misses will be allowed today.

Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: RX+ 165/110, RX 125/83

Work requirement time: sub 10
GENERAL:

Front squat focused two part workout, should take no longer than 10-12 minutes

FRONT SQUATS:

Looking to go with a moderately heavy weight on the front squats in.

These are taken from the floor, so you should be able to clean it.

No more than one break on the sets of 8 and 10 within the workout.

RUNNING:

If unable to run, complete:

250 Meter Row

20/14 Schwinn Bike

14/10 Calorie Bike

400 Meter Bike Erg