Category: WOD

09/07/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

10 rounds of “Rowling”!!

Break up in groups of 2-4

Penalty will be burpees or calories x2 on the bike as fast as possible!

Metcon (Time)

3 rounds:

500m row

400m run

Rest 3 min

09/05/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 seconds each:

Bike or Row easy

Samson Stretch

Knee raises

Bike or Row moderate

Alternating Groiners

Hollow hold

Bike or Row fast

Air squats

Hollow/Arch Swings

Then

1 min pigeon stretch each side

1 min barbell warrior squat

Wrist stretch 30 sec each side

Then w/empty barbell:

5 Good Mornings

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

30 Overhead Squats 95/63

30 Box Jumps 24/20″

30 Toes to Bar

30 Calorie Row
In this longer amrap, we’ll be scaling for consistent movement. If position is a factor in the overhead squats, extra load will not help our cause. Instead we can go with bands, pvc or an empty barbell to achieve the desired positions. If our capacity on toes to bar needs work, we can shorten the rep scheme to a more manageable number of reps. Let’s try to jump today, we’ll find an appropriate height and get you moving! Depending on the numbers, some may get to bike instead of row, 30/21 should suffice ?

09/04/2018

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)

200 Meter Run

21 Deadlifts 225/155

200 Meter Run

18 Strict Handstand Push-ups*

200 Meter Run

15 Deadlifts

200 Meter Run

12 Strict Handstand Push-ups

200 Meter Run

9 Deadlifts

200 Meter Run

6 Strict Handstand Push-ups

*One abmat will be allowed to work on strict hspu, kipping will not be a substitute today. DB strict press will be the substitute for handstand push-ups.

09/03/2018

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Hang Power Clean (10 min to establish a heavy 3 for the day )

Metcon (Time)

Teams of 3:

3 Rounds For Time:

45 Hang Power Cleans

60 Synchro Air Squats

60/45 Calorie Row

RX+ 155/103

RX 95/63

09/01/2018

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+ For time:

30 Chest to Bar Pull-ups

800 Meter Run

15 Power Snatches 135/93

800 Meter Run

15 Power Snatches 135/93

800 Meter Run

30 Chest to Bar Pull-ups

(RX pull-ups, 115/78)