Category: WOD

Bring Peaches Home

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Honey Badger Gym – OPEN GYM

Warm-up (No Measure)

3 min bike or row

knee tucks

quad pulls

ankle pulls

alt. groin stretch

stagger squats

hamstring stretch

frog/pigeon

10 tempo air squats

10 good-mornings

10 kosach squats

10 kang squats

1 min squat hold

SQUAT (3rm front or back with paused 1st rep)

Use the WEAKER of your 2 squats. If your FRONT SQUAT is 85% of your back squat, do front squat, if not, back squat. (add either a front squat or back squat performance into wodify so we can track progress along with this.)

Metcon (AMRAP – Reps)

12min AMRAP:

30 sec ME back or front squats

30 sec rest

30 sec ME situps

30 sec rest

30 sec ME burpees

30 sec rest

01/30/2019

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Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Alt. Groin Stretch

Higher Single Unders

Active Spidermans

Double Dumbbell Warmup:

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

Back Squat (E2MOMx5 7 seconds down, 3 in the bottom)

Choose a moderate weight, or something between 60-70% and hang out for all 5 sets

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

01/29/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Knuckle Drags

Moderate Bike

Push-up to Down Dog

Faster Bike

Banded Good Mornings

w/Empty Bar:

10 Stiff-Legged Deadlifts

5 Strict Presses

10 Elbow Rotations

5 Back Squats

10 Good Mornings

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

30 DB Hang Clean&Jerks 50/35*

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts 245/165

*switch hands every 5 reps

01/28/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Row or Bike

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Row or Bike

Active Spidermans

Plate Ground to Overhead

Faster Row or Bike

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

Metcon (AMRAP – Reps)

5 min AMRAP:

27/20 Calorie Row

27 Thrusters 115/78

27 Chest to Bar Pull-ups

Rest 5 Minutes

5 min AMRAP:

21/15 Calorie Row

21 Thrusters 95/63

21 Toes to Bar

Rest 5 Minutes

5 min AMRAP:

15/10 Calorie Row

15 Thrusters 75/53

15 Pull-ups

01/26/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ Teams of 3, For Time:

100/70 Calorie Row*

75 Box Jump Overs (24/20)

50 Power Snatches (135/93)

50 Chest to Bar Pull-ups

50 Power Snatches (115/78)

75 Box Jump Overs (24/20)

100/70 Calorie Row

*2 Guys, 1 Girl: 90 Calories

*2 Girls, 1 Guy: 80 Calorie

RX

20″ Box

95/65 then 75/55

pull-ups