Category: WOD

04/22/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To the carpenter, no two jobs are the same.

He may bring the exact same toolbox, yet each build has something different about it. So we realize, it’s not the tools that made it different… it’s something about the carpenter.

Think of every skill and craft we practice as a vote towards a larger goal. The goal of adaptability. To be able to flow into any situation, like water, able to approach from a hundred different angles.

Because just like the carpenter, we won’t ever know the specifics of the next problem until we’re in it. Uncertainty is the only certainty. But also just like the carpenter, it’s not the toolbox that solves the problem. It’s the mind behind it.

Warm-up (No Measure)

1 Minute Active Spidermans

40 Sec DB Deadlifts (20 Seconds Each Side)

1 Minute Bootcamp Burpees

40 Sec DB Russian Swings (20 Seconds Each Side)

1 Minute Mountain Climbers

40 Sec DB Push Press (20 Seconds Each Side)

Metcon (2 Rounds for time)

[On the 0:00]

For Time(9 min cap):

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time(9 min cap):

21 Air Squats Hops Over DB

1 Round of “Dumbbell DT”

18 Air Squats Hops Over DB

1 Round of “Dumbbell DT”

15 Air Squats Hops Over DB

1 Round of “Dumbbell DT”

12 Air Squats Hops Over DB

1 Round of “Dumbbell DT”

Double DB, Odd Object or Barbell DT:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Single Dumbbell DT:

12 Single DB Deadlifts (6 Each Side)

10 Single Arm DB Hang Cleans (5 Each Side)

8 Single Arm DBl Push Jerks (4 Each Side)

04/21/2020

By

Honey Badger Gym – CrossFit

MINDSET

Easy Jog:

400 Meters

3 Rounds:

30 Seconds Knuckle Drags

30 Second Hollow Hold

30 Second Active Samson

Metcon (Time)

3 Rounds:

25 Strict Pull-ups

400 Meter Run

50 Sit-ups

800 Meter Run
Movement subs:

STRICT PULL-UPS

Reduce Reps

Max Reps in 3 Minutes (Max of 25 Reps)

Banded Strict Pull-ups

Ring Rows

50 Single DB or Odd Object Rows

SIT-UPS

Accumulate 2 Minute Front Plank

400 METER RUNS

500 Meter Row

25/18 Calorie Assault Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

800 Meter Row

50/35 Calorie Assault Bike

60 x 10 Meter Shuttle Runs

04/20/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

Warm-up (No Measure)

4 Sets:

30 Seconds Singles

30 Seconds Slow Air Squats

30 Seconds Push-up to Down Dog

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

1 Hang Squat Clean

1 Thruster

30 Double Unders

2 Hang Squat Cleans

2 Thrusters

30 Double Unders

3 Hang Squat Cleans

3 Thrusters

30 Double Unders

…

Continue to Add (1) Rep to the Movements Per

Round

Lift Options:

use an odd object

use a single DB(Alt arms)

use a barbell

use two dumbbells if you have them

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

4 Rounds (20 Minutes Total):

:40 Second Weighted Hollow Hold

:20 Seconds Rest

:40 Second Dumbbell Romanian Deadlifts

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)

:20 Seconds Rest