Category: WOD

03/09/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

PVC Pass Throughs

45 Seconds

Medium Bike

Easy PVC Thrusters

30 Seconds

Faster Bike

PVC Power Snatch + Overhead Squat

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

60/45 Calorie Bike

75 Power Snatches

75 Thrusters 75/53

60/45 Calorie Bike

60 Power Snatches

60 Thrusters 95/63

60/45 Calorie Bike

45 Power Snatches

45 Thrusters 115/78

60/45 Calorie Bike

30 Power Snatches

30 Thrusters 135/93

60/45 Calorie Bike

15 Power Snatches

15 Thrusters 155/103

03/08/2019

By

Honey Badger Gym – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

03/06/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

2 Rounds

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

Overhead Squat (build to a heavy single for the day)

No misses today. Lets focus on smaller jumps and better positions as we build.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 Strict Pull-ups

10 Overhead Squats 95/63

15 Deadlifts 95/63

03/05/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

Low Box Step-ups

Side Lunges

45 Seconds

Moderate Bike

Mountain Climbers with Hands on Box

Side Shuffles

30 Seconds

Faster Bike

Straight Leg Burpees (No Chest Contact)

Shuttle Runs

Metcon (AMRAP – Reps)

5 Rounds:

4 min AMRAP:

21/15 Calorie Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between
We want to get the runs every round, so adjust bike or box reps as needed. Shuttle Runs are the minimum work requirement.

BURPEE BOX JUMPS

Stand to full extension

Should take around a minute

SHUTTLE RUNS

Starting from the turf, or the wall.

Every touch of the wall or turf is a rep after starting.

03/04/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Row

Push-up to Down Dog

Sit-ups

30 Seconds

Row

Active Samson

AIr Squats

30 Seconds

Row

Inchworms

Alternating Groin Stretch

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute Medicine Ball Squat Cleans (20/14)

1 Minute AbMat Sit-ups

1 Minute Rest