Category: WOD

12/31/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Inch Worms(keep legs straight)

then,

Lateral Shuffles slow & low down and back(long)

Empty Barbell Warmup

Couch Stretch 1 min each side

Front Rack Stretch 45 sec

Ankle Stretch 45 sec each side

Childs Pose 45 sec

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
The weight on the barbell should be something that you could absolutely hold onto the first set of 21 repetitions unbroken if desired.

If unable to complete 21 pull-ups unbroken, we may think about reducing the reps, or modifying the movement to preserve the “sprint” stimulus of the workout. Jumping pull-ups will be the substation today for pull-ups.

We’re trying to complete this workout in under 6 minutes, so choosing the correct weights, movements and rep schemes is of the upmost importance! Lets chase that classic Crossfit feel that is FRAN!

12/29/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

Child’s Pose

45 Seconds

Moderate Bike

Active Samson + Air Squat at Top

Up Dog

30 Seconds

Faster Bike

Push-up to Down Dog

Wrist Stretch

Metcon (Time)

In Teams of 3 (30 Minute Cap)

3 Rounds:

75/50 Calorie Assault Bike

50 Toes to Bar

In Time Remaining:

30 Clean and Jerks (95/63)

30 Clean and Jerks (115/78)

30 Clean and Jerks (135/93)

30 Clean and Jerks (155/103)

30 Clean and Jerks (185/133)

30 Cleans and Jerks (205/143)

12/28/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Lateral Hops Over PVC Pipe

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

Active Spidermans

Snatch (Build to a heavy complex for the day)

Power Snatch + Overhead Squat + Squat Snatch

Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65

12/26/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Active Spidermans

Front Rack Stretch

Moderate Bike or Row

Active Samson

Pigeon Pose + Wrist Stretch (Right Side)

Faster Bike or Row

Air Squats

Pigeon Pose + Wrist Stretch (Left Side)

Squat Clean (Build to a Heavy 3-Position for the day)

1 High Hang Squat Clean + 1 Hang Squat Clean(just above knee, no bounce) + 1 Squat Clean(floor)

Metcon (AMRAP – Reps)

3 min AMRAP:

10/7 Calorie Bike

9 Power Cleans 95/63

Rest 3 Minutes

3 min AMRAP:

10/7 Calorie Bike

7 Hang Squat Cleans 115/78

Rest 3 Minutes

3 min AMRAP:

10/7 Calorie Bike

5 Squat Cleans 135/93