Category: WOD

11/26/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Spidermans

Moderate Row

PVC Pass Throughs

Moderate Row

Air Squats

Faster Row

PVC Overhead Squats

w/empty bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (Calories)

3 min AMRAP:

21 Overhead Squats 95/63

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

18 Overhead Squats 115/78

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

15 Overhead Squats 135/93

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

12 Overhead Squats 155/103

12 Burpee Over the Erg

Max Calorie Row
The weights should be loads that we can complete at least 25, 20, 15, and 10 repetitions unbroken respectively for each round. If we’re on the fence, lighter is better. Minimum work requirement is at least 1 calorie on the rower each round, but we’d prefer to have ample time to row each round rather than struggling to make it there.

11/24/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3

2 Rounds For Time (30 Minute Cap):

200 Meter Run (Each)

100 Dumbbell Snatches 50/35

200 Meter Run (Each)

100 Box Jump Overs 24/20

200 Meter Run (Each)

100 Thrusters 95/63

11/23/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

In teams of 3:

3 rounds:

4 min bike for calories

3 min sit-ups*

2 min hand release burpees

*1 abmat per team, teammates are allowed to anchor working partners feet.

Warm-up (No Measure)

3 Rounds of “Rowling”:

Sharing a rower with a partner or two, athletes will complete 3 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they do not have to complete the penalty. For today, the penalty will be AbMat sit-ups.

The partners not on the rower will complete one of the active stretches below:

Round 1: Active Samson

Round 2: Active Spidermans

Round 3: Push-up to Down Dog

11/20/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds Each:

Easy Jog

Quad Stretch

Knee to Chest

Cross Kicks

Moderate Jog

Walking Spidermans

Walking Samson

Push-up to Down Dog (In Place)

Faster Jog

Air Squats (In Place)

High Knees

Butt Kickers

Metcon (Time)

(RX)30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

14/10 Calorie Bike or Row(coaches choice)

200 Meter Burden Run 45/35lb plate

(RX+)21-18-15-12-9:

Assault Bike Calories

After Each Set:

16 Alt. DB Snatches (50/35)

200 Meter Burden Run 45/35lb plate