Category: WOD

04/29/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Push-up to Down Dog

Moderate Bike

Flutter Kicks

Faster Bike

Mountain Climbers

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Strict Press

5 Hang Power Cleans

5 Push Press

5 Power Cleans

5 Push Jerks

Metcon (Time)

4 Rounds:

21/15 Calorie Bike

15 Toes to Bar

7 Power Clean and Jerks 155/103
GENERAL:

Balanced triplet workout w/cardio, gymnastics and weightlifting.

Looking for a 14-18 Minute Workout

Around 3:30-4:30 per round

TOES TO BAR:

Choose a variation you can complete in 1-3 sets per round

Substitute with V-ups or kipping leg raises as high as possible while keeping a rhythm for consecutive kip swings

CLEAN & JERKS:

Choose a weight you’ll be able to grind through good looking quick singles with

04/27/2019

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

3 Rounds:

800 Meter Run

30 Deadlifts 155/103

30 Lateral Barbell Burpees

04/26/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Easy Single Unders

Plate Ground to Overhead

PVC Pass Throughs

Higher Single Unders

Plate Counterbalance Squats

PVC Pass Throughs

Fast Single Unders

Squats with Heels on Plate

PVC Pass Throughs

Overhead Squat (12 min to establish a heavy 3 reps for the day)

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 115/78

RX 15 min AMRAP:

45 Dubs or 90 Single Unders

30/21 Calorie Bike

15 Overhead Squats 75/55