Category: WOD

10/31/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back
45 seconds PVC or band pass throughs

20 band pull apart or light reverse flies

20 arch ups

Metcon (Time)

Teams of 2

10 Rounds Total (5 Each):

400 Meter Run

12 Toes to Bar

*if too cold or rainy, RX option will be 28/20 calorie bike

*substitutions for TTB will be kipping straight leg swings getting toes as high as possible each rep or V-ups

10/30/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Jumping Jacks

Active Spidermans

Front Rack Stretch*

Easy Single Unders

Active Samson

Front Rack Stretch*

Higher Single Unders

Push-up to Down Dog

Front Rack Stretch*

*Front Rack Stretch: Laying on your chest, place the elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.


5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Alternating Elbow Rotations

5 Front Squats

5 Strict Presses

5 Good Mornings

5 Back Squats

Hang Power Clean (12 min to establish a heavy 3 for the day)

Metcon (Time)

For Time:

21 Hang Power Cleans

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans

9 Lateral Barbell Burpees

50 Double Unders

RX+ 135/93, bar facing burpees

RX 105/70

10/29/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Samson + Air Squat

Moderate Row or Bike

Active Spidermans

Faster Row or Bike

Push-up to Down Dog

Barbell Warrior Stretch

Alternating Pec/Shoulder Stretch

Wrist Stretch each side

Ankle Stretch each side

Thruster (10 min to establish a heavy double from the floor)

Metcon (Time)

RX+ 5 Rounds:

20/15 Calorie Row

10 Thrusters 115/80

RX 95/63

*if there are enough people in the class, we’ll perform the second workout posted as partners.
You should be able to complete the thrusters for 15+ reps unbroken with the weight chosen on thrusters. The sets are meant to be done mostly unbroken today, definitely no more than 2 sets in any round.

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP(w/a partner):

12/9 Calorie Bike

7 Thrusters

*RX+ 115/80, RX 95/63

*partners alternate complete rounds

10/29/2018

By

Honey Badger Gym – Extra Guac

Metcon (No Measure)

(Pre wod)

Snatch Complex 5 Sets:

Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Stamina Squatting:

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

Perform 10 Power Clean and Jerks (115/80) instead of thrusters in the wod if doing all of this first

10/28/2018

By

Honey Badger Gym – Extra Guac

Metcon (Calories)

10 min AMRAP:

Bike for Calories

On the 1:00 – 2 Dumbbell Power Snatches

On the 2:00 – 4 Dumbbell Power Snatches

On the 3:00 – 6 Dumbbell Power Snatches

On the 4:00 – 8 Dumbbell Power Snatches

On the 5:00 – 10 Dumbbell Power Snatches

On the 6:00 – 8 Dumbbell Power Snatches

On the 7:00 – 6 Dumbbell Power Snatches

On the 8:00 – 4 Dumbbell Power Snatches

On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)