Category: WOD

11/05/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

Warm-up (No Measure)

PVC Pass Throughs

Push-up to Down Dog

Push-up Plank Hold (On Hands)

PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs

PVC Power Snatches

Push-up to Down Dog

Shoulder Taps

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

3-Way Shoulder: 30 Seconds Each Position

Power Snatch (3 touch and go reps EMOM for 12 min)

You do not need to build every set, but feel to keep moving up if you’re feeling good.

Metcon (AMRAP – Rounds and Reps)

RX+ 12 min AMRAP:

12 Power Snatches 95/63

12 Push-ups

12 Chest to Bar Pull-ups

RX

75/53

Pull-ups

11/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?”

The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

It starts with responsibility.

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson + Air Squat

Medicine Ball Squat Hold

45 Seconds

Moderate Row

Active Spiderman + Hamstring Stretch

Squats with Medicine Ball

30 Seconds

Faster Row

Child’s Pose on Ball

Medicine Ball Thrusters

Metcon (AMRAP – Reps)

5 min AMRAP:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

5 min AMRAP:

50 Wallballs (20/14)

Max Meter Row

11/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

Warm-up (No Measure)

400 Meter Run

30 Seconds

Inchworm to Push-up

PVC Lat Stretch

Hollow Hold

Inchworm to Push-up

PVC Straight Leg Swings (15s Each Side)

Superman Hold

Inchworm to Push-up

PVC Pass Throughs

PVC V-Ups

MOBILITY:

Pike Stretch: 1 Minute

Straddle Stretch: 1 Minute

Chest Stretch: 30 Seconds

Tip Toe (Time)

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

11/01/2019

By

Honey Badger Gym – CrossFit

MINDSET

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s something very unique about us, as CrossFit athletes. We are never satisfied.

But never being satisfied does not equal never being happy. Or never being proud.

Take a moment today to think about how far you’ve come since last years Open. And how about since you’ve started this amazing thing called CrossFit. In a sport that continues to defy the odds, raising the standard year after year, you as the athletes set and continually reset the bar.

No, maybe we aren’t ever satisfied. Yet, be proud of the progress you’ve made. Be proud of the effort you’ve poured into this. Be confident that you are at your best. The rest will simply fall into place.

You have put your work in this year – now’s the fun part. Let’s test it out.

Warm-up (No Measure)

30 Seconds Each

Jumping Jacks

Air Squats

High Hang Power Clean + Strict Press

Low Box Step-ups

Barbell Front Squats

Hang Power Clean + Push Press

Low Box Jumps

Single Legs Squats to Low Box

Power Clean + Push Jerk

5 min to build on weight(first 3 would be ideal).

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes