Category: WOD

12/31/2016

By

Honey Badger Gym – CrossFit

Midwest Meltdown 2017 WOD 1 (AMRAP – Rounds and Reps)

RX+

-12 Minute AMRAP-

18/15 Cal Bike

21 Squat Snatch (95/65 lbs)

9/7 Muscle-ups

18/15 Cal Bike

18 Squat Snatch (115/80 lbs)

9/7 Muscle-ups

18/15 Cal Bike

15 Squat Snatch (135/95 lbs)

9/7 Muscle-ups

18/15 Cal Bike

12 Squat Snatch (165/110 lbs)

9/7 Muscle-ups

18/15 Cal Bike

9 Squat Snatch (185/125 lbs)

9/7 Muscle-ups

18/15 Cal Bike

6 Squat Snatch (205/135 lbs)

9/7 Muscle-ups

18/15 Cal Bike

3 Squat Snatch (225/155 lbs)

9/7 Muscle-ups

ME calories with remaining time

RX

-12 Minute AMRAP-

15/12 Cal Bike

21 Squat Snatch (75/55 lbs)

7/5 Muscle-ups (21/15 Pull-ups)

15/12 Cal Bike

18 Squat Snatch (95/65 lbs)

7/5 Muscle-ups (21/15 Pull-ups)

15/12 Cal Bike

15 Squat Snatch (115/80 lbs)

7/5 Muscle-ups (21/15 Pull-ups)

15/12 Cal Bike

12 Squat Snatch (135/95 lbs)

7/5 Muscle-ups (21/15 Pull-ups)

15/12 Cal Bike

9 Squat Snatch (155/105 lbs)

7/5 Muscle-ups (21/15 Pull-ups)

15/12 Cal Bike

6 Squat Snatch (175/115 lbs)

7/5 Muscle-ups (21/15 Pull-ups)

15/12 Cal Bike

3 Squat Snatch (195/130 lbs)

7/5 Muscle-ups (21/15 Pull-ups)

ME calories with remaining time

*if using a schwinn add 10 cals

12/30/2016

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Back Squat (E2.5MOM 4×78% 1×83%/ 4×78% 1×86%/ 4×78% 1×88%)

Metcon (Calories)

Teams of 3, 1 athlete per station)

EMOM 18:

25 Russian Kettlebell Swings 70/53

10 Burpees

Max Calorie Row*

if reps aren’t completed in first two movements, they’ll be subtracted from your total score.

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Power Snatch 95/65

10 Jumping Lunges

10 Chest-to-Bar Pull-ups

10 Thrusters 95/65

10 Box Jumps 24/20

*scale appropriately so you can move for the entire piece.

12/28/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Front Squat (E2MOM 3@75% 1@80% 3@75% 1@83% 3@75% 1@85%)

Metcon (3 Rounds for reps)

3 min AMRAP:

75 DU Buy-In

15 Deadlifts 185/135

15 Bar Facing Burpees

Rest 3:00

3 min AMRAP:

75 DU Buy-in

10 Deadlifts 225/155

10 Bar Facing Burpees

Rest 3:00

3 min AMRAP:

75 DU Buy-in

5 Deadlifts 275/185

5 Bar Facing Burpees

12/27/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

make money get turnt x shoulder prep

Push Jerk (10ish min to build to a heavy triple from the floo)

Metcon (Time)

(RX+)3 Rounds:

500 Meter Row

12 Push Jerks 155/105

15 T2B

(RX)3 Rounds:

50 Russian Swings 53/35

12 Push Jerks (75% of todays push jerk)

25 ab mat sit-ups