Category: WOD

03/26/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2 Rounds

30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

Power Snatch (pull+hi pull+power snatch, build EMOMx8)

Metcon (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees
This should be a 15-20 minute workout, so lets modify accordingly.

We will cap the workout at 20 minutes, as RX must be done before then.

03/25/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Single Unders

Push Press

Single Unders

Thrusters

*Front squats, push press, and thrusters with a light set of dumbbells

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Single Arm DB Push Press (50/35)*

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

*switch arms every 5 reps on push press
DUMBBELL PUSH PRESS:

Weight you can complete unbroken when fresh

Ideally completed within 3 sets during the workout

WALLBALLS:

Weight you can complete unbroken when fresh

Ideally completed within 3 sets during the workout

DOUBLE UNDERS:

Choose a variation or number you can complete with 45 seconds

03/23/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

12 min Clock:

Build to Heavy 3-Position Power Clean (Team on the Same Bar)

Rest 3 Minutes

15 min AMRAP:

9/6 Calorie Assault Bike

6 Lateral Barbell Burpees

3 Power Cleans (155/103)

*Waterfall style. Once one partner is off the bike, next partner can go. Score is total fully completed rounds as a team.

03/22/2019

By

Honey Badger Gym – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Goat Day (No Measure)

On the Minute x 20

Even Minutes: Movement 1

Odd Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.