Category: WOD

02/20/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute:

Easy Row or Bike

Active Spidermans

45 Seconds

Moderate Row or Bike

Push-up to Down Dog

30 Seconds

Fast Row or Bike

Inch worms no pushup

Empty Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

1 min of 3 PVC pass throughs + 3 OHS

30 sec ankle stretch each side

45 sec couch stretch each side

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Power Snatches 115/78

10 Overhead Squats

15 Hang Power Cleans

20/15 Calorie Row

50 Double Unders
BARBELL

We’ll use one barbell today unless overhead movements are drastically different from cleans

Power Snatch or Overhead Squats will be the limiting factor

Should be able to complete 20+ overhead squats when fresh

DOUBLE UNDERS

Substitutions:

Reduce Reps

75 Single Unders

1 Minute of Practice

02/19/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

(everyone in class will have a box in the center of the room, we’ll go around the boxes with our movements)

20 Seconds each:

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks 
Side Lunge

Moderate Jog

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Box (45 Seconds)

Pigeon Pose on Box (45 Seconds Each Side)

Deadlift (work to a heavy 3 for the day)

Metcon (Time)

4 Rounds:

21 Deadlifts 135/93

15 Box Jump Overs 24/20″

9 Push Jerks 135/93

02/18/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

45 Seconds

Easy Bike or Row

Active Samson

Medicine Ball Deadlifts

30 Seconds

Moderate Bike or Row

Active Spidermans

Medicine Ball Front Squats

15 Seconds

Fast Bike or Row

Push-up to Down Dog

Medicine Ball Thrusters

1 min Front Rack stretch

1 min Med Ball Squat hold

Metcon (Time)

For Time:

75 Wallballs 20/14

35/25 Calorie Assault Bike

Then right into,

10 Rounds of :

“Strict Cindy”

5 strict pull-ups

10 “honest” pushups

15 “real honest” air squats

RX+ version can be seen in “extra guac”. Warmup properly for the different movements as they vary from what our warmup in class will cover.
Be smart, take care of your hands, the Open starts this week!

02/16/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

120 Power Snatches (75/53)

120 Box Jump Overs (24/20)

60 Pull-ups

90 Power Snatches (95/63)

90 Box Jump Overs (24/20)

45 Pull-ups

60 Power Snatches (115/78)

60 Box Jump Overs (24/20)

30 Pull-ups

30 Power Snatches (135/93)

30 Box Jump Overs (24/20)

15 Pull-ups