Category: WOD

03/16/2020

By

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

21 Power Snatches (95/63

5 Rounds of “Cindy”

21 Overhead Squats

5 Rounds of “Cindy”

21 Squat Snatches

For Time(AT HOME WITH WEIGHT):

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions

*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

For Time(AT HOME NO WEIGHT):

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

Walkouts – https://youtu.be/h_TUP2vuaDs

Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

03/14/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Warm-up (No Measure)

Form teams of 3 and we’ll cycle through each station for 30 Seconds:

Bike or Row

Active Samson

Romanian Deadlifts

Bike or Row

Active Spidermans

Hang Muscle Cleans

Bike or Row

Push-up to Down Dog

Strict Press & Reach

Bike or Row

Active Spidermans

Good Mornings

Bike or Row

Active Samson

Elbow Rotations

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/103)

100/70 Calorie Assault Bike

5 Rounds of “DT”

100/70 Calorie Assault Bike

5 Rounds of “DT”

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*For mixed teams, complete the following calories:

* 2 Men, 1 Woman: 90

* 2 Women, 1 Man: 80

03/13/2020

By

Honey Badger Gym – CrossFit

MINDSET

“”The only person you are destined to become is the person you decide to be.”” – Ralph Waldo Emerson

Fate puts opportunity in front of us.

Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.

Decisions = Destiny.

Warm-up (No Measure)

Partner Warmup

Buddy 1: 1 Minute Row (Easy)

Buddy 2: 1 Minute Squats to Medicine Ball

Buddy 1: 45 Seconds Row (Moderate)

Buddy 2: 45 Seconds Medicine Ball Ground to Overhead

Buddy 1: 30 Seconds Row (Faster)

Buddy 2: 30 Second Squat with med ball

Dumbbell Warmup & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)

Metcon (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Alt. DB Snatches (50/35)

50 Wallballs (20/14)

03/11/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.

Anyone can talk.

Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Warm-up (No Measure)

30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose + Wrist Stretch: 45 Seconds Each Side

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

On the Minute For as Long as Possible:

7 Thrusters (75/53)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

03/10/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Warm-up (No Measure)

45 Seconds

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

PVC Medball Thoracic Opener: 2 Minutes

Metcon (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight each round. Must be 3 good lifts in a row. They do not need to be touch and go. Lift must be completed before time.