Category: WOD

10/12/2018

By

Honey Badger Gym – CrossFit

Front Squat (15 min to find a heavy single, with conditions..)

condition 1: 5 second descent

condition 2: 3 second pause in the bottom

Partners will help count you down and count in the bottom. No cheating! 🙂

Metcon (AMRAP – Reps)

RX+ 12 min AMRAP:

3 Thrusters 95/63

3 Toes to Bar

3 Calorie Bike

6 Thrusters

6 Toes to Bar

6 Calorie Bike

9 Thrusters

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

RX: 75/55, hanging knee raises(open standard), bike or row
to keep the intent of this workout, athletes going RX+ should be able to complete at least 12+ ttb unbroken, and 21+ thrusters at the prescribed weight unbroken when fresh.

Scoring Chart:

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps

Finish 21’s: 252 Reps

10/10/2018

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

Metcon (Time)

RX+ 3 Rounds:

600 Meter Run

21 Hang Squat Snatches 75/53

RX hang power snatches 75/53

10/09/2018

By

Honey Badger Gym – CrossFit

Power Clean (15 min to find a heavy 5 rep touch and go set)

Barbell can only rest in the front rack, no pausing at the hips or floor.

Metcon (AMRAP – Reps)

3 min AMRAP:

9/6 Calorie Assault Bike

9 Power Cleans 115/78

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Assault Bike

7 Power Cleans 135/93

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Bike

5 Power Cleans 155/103

10/08/2018

By

Honey Badger Gym – CrossFit

Dirty Thirty (Time)

(RX+)

30 Box Jumps 24/20″

30 C2B Pull-ups

30 KB Swings 53/35

30 Front Squats 115/80

30 Toes-to-Bar

30 Push Press 115/80

30 Deadlifts 115/80

30 Wallballs 20/14 to 10ft

30 Burpees

30 Double-unders

(RX)

pullups

95/63 for weights

wallballs 10/9ft
The weight and variations on all these movements today should be something that athletes could complete 15+ repetitions unbroken when fresh.

10/07/2018

By

Honey Badger Gym – Extra Guac

Metcon (Calories)

On the Minute x 16 (4 Rounds):

Minute 1: 15 Burpees

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: Max Calorie Row

Minute 4: Rest

*Score is total calorie across the 4 rounds.