Category: WOD

09/19/2018

By

Honey Badger Gym – CrossFit

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

09/19/2018

By

Honey Badger Gym – Extra Guac

Metcon (No Measure)

Deadlift

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

Rest as needed between sets.

Stamina Conditioning

For Time:

100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar

09/18/2018

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)

400 Meter Run

50 Double Unders

15 Toes to Bar

15 Pull-ups

400 Meter Run

50 Double Unders

12 Toes to Bar

12 Pull-ups

400 Meter Run

50 Double Unders

9 Toes to Bar

9 Pull-ups

09/17/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Spidermans

Moderate Row or Bike

Active Samson

Faster Row or Bike

Slow Air Squats

w/ empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

30 second Front Rack Stretch

30 second Wrist Stretch

30 second Ankle Stretch each leg

Metcon (AMRAP – Reps)

Teams of 3:

0:00 – 5:00 – Max Front Squats

5:00 – 10:00 – Max Calorie Row

10:00 – 13:00 – Rest

13:00 – 18:00 – Max Back Squats

18:00 – 23:00 – Max Calorie Bike

Squat Loads Increase Every 30 Reps:

Front Squats

0-30 Reps (115/80)

31-60 Reps (135/95)

61-AMRAP (155/105)

Back Squats

0-30 Reps (155/105)

31-60 (185/135)

61-AMRAP (225/155)

*only reps that count towards your total are the last weights on front/back squats, and calories.
loads will be taken from the rack, but athletes should at least have the capacity to complete 25, 15 and 10 reps unbroken at each weight increase when fresh. If needed, multiple weights can be used per team.

09/15/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Quad Pulls

Active Samson

Front Rack Stretch

Alternating Groin Stretch

Active Spidermans

Child’s Pose

Push-up to Down Dog

Air Squats

Wrist Stretch

Adderall (AMRAP – Reps)

0:00-10:00 – 1 mile run + max Clean and Jerks 135/93

10:00-13:00 – rest

13:00-20:00 – 800m run + max Power Snatches 115/78

20:00-23:00 – rest

23:00-27:00 – 400m run + max Thrusters 95/63