Category: WOD

12/01/2018

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 (AMRAP – Reps)

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/93) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

11/30/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Medicine Ball Foot Taps

Knuckle Drags

Air Squat to Medicine Ball

Active Samson

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Slams

Push-up to Down Dog

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

*ladies and gents, save the tens. Please be kind when putting them back on the floor 🙂

11/28/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Active Samson

Alternating Groin Stretch

Activer Spidermans

Push-up to Down Dog

15 Seconds

Front Plank

Air Squats

Push-ups

Front Plank

Air Squats

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose + wrist stretch 1 min each leg

Metcon (AMRAP – Reps)

Teams of 3

7 min AMRAP:

50 Back Squats 155/105

50 Back Squats 185/125

ME Back Squats 225/155

Rest 3 Minutes

7 min AMRAP:

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/125

Rest 3 Minutes

7 min AMRAP:

50 Deadlifts 185/135

50 Deadlifts 225/155

ME Deadlifts 275/185

*all teammates must be able to complete at least 1 rep at each weight. If needed, set up multiple bars.
On each movement, we should be able to complete at least 21+, 15+, and 12+ repetitions unbroken respectively on each weight increase.

11/27/2018

By

Honey Badger Gym – CrossFit

Criss Cross (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

30 Double-unders

15 Power Cleans 115/80

30 Double-unders

15 Toes-to-Bar

RX 15 min AMRAP:

60 Singles

15 Power Cleans 95/65

60 Singles

15 Toes-to-Bar
The weight on the barbell should be something that we could cycle for 21+ repetitions unbroken when fresh. The toes to bar and double unders, should also be something that we are comfortable stringing together. To hold these numbers within the workout, we recommend that you be able to cycle 15+ toes to bar and at least 50-60+ double unders when fresh.

Warm-up (No Measure)

:30 Seconds Each

(Using 10# Plate)

Forward Jumps to Plate

Active Samson

Lateral Jumps Over Plate

Active Spidermans

In and Out Jumps to Plate

Push-up to Down Dog

then

alternating tabata of hollow rocks/supermans

then w/empty bar:

5 kang squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 min wall assisted front rack stretch

30 sec ankle stretch each side

11/26/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Spidermans

Moderate Row

PVC Pass Throughs

Moderate Row

Air Squats

Faster Row

PVC Overhead Squats

w/empty bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (Calories)

3 min AMRAP:

21 Overhead Squats 95/63

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

18 Overhead Squats 115/78

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

15 Overhead Squats 135/93

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

12 Overhead Squats 155/103

12 Burpee Over the Erg

Max Calorie Row
The weights should be loads that we can complete at least 25, 20, 15, and 10 repetitions unbroken respectively for each round. If we’re on the fence, lighter is better. Minimum work requirement is at least 1 calorie on the rower each round, but we’d prefer to have ample time to row each round rather than struggling to make it there.