Category: WOD

11/17/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Hops to 15/10# Plate

Active Samson

Plate Ground to Overhead

Hops to 15/10# Plate

Active Spidermans

Plate Counterbalance Squats (Pressing Plate Away from Body During Squat)

Hops to 15/10# Plate

Push-up to Down Dog

Plate Overhead Reverse Lunges

Metcon (Time)

For Time:

800 Meter Run

21 Hang Power Snatches (95/63)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches

15 Burpee Box Jumps

200 Meter Run

9 Hang Power Snatches

9 Burpee Box Jumps

11/16/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Deadlifts

Quick Single Unders

Active Samson

Medicine Ball Front Squats

High Single Unders

Push-up to Down Dog

Medicine Ball Ground to Overhead

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (establish a heavy 6-4-2)

warmup to a starting weight and establish your 6 reps. Establish your 4 reps with whatever weight you add next. Finally, establish your 2 rep with your next weight jump. All reps will be touch and go. Note your 6 and 4 rep weights in the notes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double-Unders

30 Wallballs

15 Deadlifts

There is no prescribed weight for wallballs or deadlifts today as RX, just perform the movements to standard and you’re good to go. Put all your double under practice to use today!

If not doing Double Unders, 45 seconds of practice or 100 Single Unders.

RX+ 245/165 deads, 20/14lb Wall ball
use a weight for the deadlifts that you could complete for 18+ reps unbroken when fresh. We don’t want to break more than 2-3x per round in the workout today.

11/14/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Line up near TV or Fence:

Knee Tucks half way

Cross Kicks half way

Jog Back

Quad Pulls half way

Alt. Groin Stretch half way

Jog Back

Cradle Stretch half way

Walking Samson half way

Jog Back

Walking Spidermans half way

Toe Walk half way

Jog Back

Side Shuffle(slow and low) Right half way

Side Shuffle(slow and low) Left half way

Jog Back

High Knees half way

Butt Kickers half way

Jog Back

Side Shuffle(slow and low) Right half way

Side Shuffle(slow and low) Left half way

3 Air Squats + Broad Jump back

Front Squat (Find a heavy single w/ a 3 count pause in bottom )

Metcon (Time)

5 Rounds:

20 Shuttle Runs*

2-4-6-8-10 Front Squats 165/110

RX+ Double KB thrusters instead of Front Squats 53s/35s

*shuttle runs must start with one hand on the wall or one foot on the turf. Every length is a rep, hand touches the wall, whole foot is in the green turf.

11/13/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Easy Jog

Walking Spiderman Stretch

45 Seconds

Moderate Bike or Row

Moderate Jog

Walking Samson Stretch

30 Seconds

Faster Bike or Row

Faster Jog

Bear Crawl

then w/empty bar:

5 Kang Squats

5 Snatch Grip Push Press

5 Jump Shrugs

5 High and Outsides

5 Muscle Snatches from hip

Metcon (Time)

Every 4 min for 20min(5 rounds):

12/9 Calorie Bike

9 Lateral Barbell Burpees

6 Power Snatches 115/80

*Score is slowest round

*Stagger groups by 2 min if needed

RX+ 135/93, bar facing burpees

11/12/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Lunge Steps w/ a twist

Moderate Row or Bike

Runners Stretch + squat

Faster Row

Push-up to Down Dog

20 sec each w/empty barbell or pvc

Good Mornings

Back Squats

Elbow Rotations

Strict Presses

Stiff-Legged Deadlifts

Front Squats

then partner up and play 3 rounds of rowling, but we’re going to 200m(hit the first 100m pretty hard). Penalty for meters over is empty bar thrusters.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
women may use 35lbs. If using an empty barbell today, please put it down gently. Ideally we’ll be using weights that we could complete 50 reps unbroken when fresh, and won’t need more than 1-2 sets to complete the thrusters in the workout.