Category: WOD

04/03/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Mountain Climbers

Air Squats

Higher Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead

Faster Single Unders

Push-up Shoulder Taps

Pausing Air Squats with Hands Overhead

Barbell Warmup

10 Calf Raises

5 Strict Press

10 Calf Raises

5 Push Press

10 Calf Raises

5 Push Jerks

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

60 Double Unders

45 Air Squats

21/15 Calorie Bike

15 Push Jerks 135/93*

*RX+ 10 Push Jerks 185/123

04/02/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

8 min AMRAP:

100 Meter Rowling

(turf to wall) Burpee Broad Jump Out

(wall to turf) Walking Lunge Back

*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.

Empty Bar Warmup followed by,

Ankle Stretch Off Box 30 sec each side

Wrist Stretch On Box 30 sec each side

Front Rack Stretch On Box 30 sec each side

Metcon (AMRAP – Reps)

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (135/93)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (115/78)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (95/63)

15 Burpee Box Jump Overs (24/20)
ROW- Adjust calories/intensity to compete in 90 seconds or faster

POWER CLEANS-Should also be able to complete in 90 seconds or less to have time for burpee box jump overs

1st bar: 21+ unbroken when fresh

2nd bar: 25+ unbroken when fresh

3rd bar: 30+ unbroken when fresh

BURPEE BOX JUMP OVERS- No need to stand to full extension

04/01/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

PVC Hang High Pulls

Active Samson

PVC Hang Muscle Snatch

Air Squats

PVC Power Snatch Balances

Active Spidermans

PVC Squat Snatch Balances

Push-up to Down Dog

PVC Hang Squat Snatches

With Empty Barbell:

5 Hang High Pulls

5 Hang Muscle Snatch

Power Snatch Balances

5 Squat Snatch Balances

5 Hang Squat Snatches

Snatch (Build E2MOM in the Complex Hi+Knee+Floor)

A full squat is the goal for our snatches today, but if mobilty or technique is compromised, power is fine.

Snake Bite (Time)

RX+ For Time:

21-15-9

Squat Snatch 95/63

Chest to Bar Pull-ups

RX For Time:

15-12-9

Power Snatch 95/63

Overhead Squats 95/63

Pull-ups

03/30/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

25 min AMRAP:

90/60 Calorie Bike

60 Alt. DB Snatches 70/50

300 Double Unders

45 Chest to Bar Pull-ups