Category: WOD

03/02/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

25 min AMRAP:

12/9 cal bike

12 KB swings 53/35

9 Burpees

*teammates switch after completing full rounds

03/01/2019

By

Honey Badger Gym – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

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.

02/27/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Jumping Jacks

Air Squats

PVC Pass Throughs

Lateral Hops Over Bar

Active Samson

PVC Overhead Squats

Reverse Lunges

Active Spidermans

Narrow PVC Pass Throughs

Modified Barbell Warmup

Power Snatch (Hi hang + knee + floor)

Metcon (Time)

For Time:

50 Box Jump Overs 24/20″

40 Pull-ups

30 Power Snatches 115/78

02/26/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Calorie Assault Bike

*slowest round is the score
DEADLIFTS:

Choosing a weight we could do 21+ unbroken when fresh

All rounds should be unbroken today

BAR FACING BURPEES:

Shoulders square to the bar during burpee

Two foot jump and land over bar

Warm-up (No Measure)

45 Seconds

Easy Bike

Active Spidermans

30 Seconds

Moderate Bike

Mountain Climbers

15 Seconds

Fast Bike

Burpees

Empty bar warmup

1 min hinge drill

45 sec pigeon each side