Category: WOD

03/15/2019

By

Honey Badger Gym – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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.

03/13/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds

Hollow Hold

Barbell Back Squats

Arch Hold

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats

45 Second Warrior Squats

45 Second Med Ball Squat Hold

Back Squat (Work to a Heavy 5)

Jacquelyn (Time)

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

03/12/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

With a Buddy

5 min AMRAP:

Sprint to Opposite End of Room

10 Plate Hops

Sprint Back to Start , Then Back to Plate

5 Burpees to Plate

Switch After Full Rounds

Then…

With An Empty Bar:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Strict Press

5 Deadlifts

5 Muscle Cleans

5 Push Press

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

Metcon (Time)

5 Rounds, On the 5:00

15 Burpees Over Bar

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks 135/93

*score is slowest round

Weightlifting

03/11/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Rounds

40 Seconds Box Step-ups

30 Seconds Active Samson

20 Seconds Bear Crawl

45 Second wrist stretch

45 Second child’s pose

30 Second pushup plank hold

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats