Category: WOD

11/20/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds Each:

Easy Jog

Quad Stretch

Knee to Chest

Cross Kicks

Moderate Jog

Walking Spidermans

Walking Samson

Push-up to Down Dog (In Place)

Faster Jog

Air Squats (In Place)

High Knees

Butt Kickers

Metcon (Time)

(RX)30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

14/10 Calorie Bike or Row(coaches choice)

200 Meter Burden Run 45/35lb plate

(RX+)21-18-15-12-9:

Assault Bike Calories

After Each Set:

16 Alt. DB Snatches (50/35)

200 Meter Burden Run 45/35lb plate

11/19/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2-3 min bike or row

Samson Stretch down/back

30sec Slow Air Squats

Spidermans Crawl low and slow down/back

30 sec Cossack Squats

Inch Worms down/back

Runners Stretch + Squat down/back

w/empty bar

5 Kang Squats

5 Elbow Rotations

5 Press & Reach

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Macho Man (establish a heavy complex for the day)

3 power cleans

3 front squats

3 push jerks

*all done without dropping the barbell

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

3 Rounds of Macho Man 135/93

15 Toes to Bar

Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

11/17/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Hops to 15/10# Plate

Active Samson

Plate Ground to Overhead

Hops to 15/10# Plate

Active Spidermans

Plate Counterbalance Squats (Pressing Plate Away from Body During Squat)

Hops to 15/10# Plate

Push-up to Down Dog

Plate Overhead Reverse Lunges

Metcon (Time)

For Time:

800 Meter Run

21 Hang Power Snatches (95/63)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches

15 Burpee Box Jumps

200 Meter Run

9 Hang Power Snatches

9 Burpee Box Jumps

11/16/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Deadlifts

Quick Single Unders

Active Samson

Medicine Ball Front Squats

High Single Unders

Push-up to Down Dog

Medicine Ball Ground to Overhead

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (establish a heavy 6-4-2)

warmup to a starting weight and establish your 6 reps. Establish your 4 reps with whatever weight you add next. Finally, establish your 2 rep with your next weight jump. All reps will be touch and go. Note your 6 and 4 rep weights in the notes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double-Unders

30 Wallballs

15 Deadlifts

There is no prescribed weight for wallballs or deadlifts today as RX, just perform the movements to standard and you’re good to go. Put all your double under practice to use today!

If not doing Double Unders, 45 seconds of practice or 100 Single Unders.

RX+ 245/165 deads, 20/14lb Wall ball
use a weight for the deadlifts that you could complete for 18+ reps unbroken when fresh. We don’t want to break more than 2-3x per round in the workout today.

11/14/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Line up near TV or Fence:

Knee Tucks half way

Cross Kicks half way

Jog Back

Quad Pulls half way

Alt. Groin Stretch half way

Jog Back

Cradle Stretch half way

Walking Samson half way

Jog Back

Walking Spidermans half way

Toe Walk half way

Jog Back

Side Shuffle(slow and low) Right half way

Side Shuffle(slow and low) Left half way

Jog Back

High Knees half way

Butt Kickers half way

Jog Back

Side Shuffle(slow and low) Right half way

Side Shuffle(slow and low) Left half way

3 Air Squats + Broad Jump back

Front Squat (Find a heavy single w/ a 3 count pause in bottom )

Metcon (Time)

5 Rounds:

20 Shuttle Runs*

2-4-6-8-10 Front Squats 165/110

RX+ Double KB thrusters instead of Front Squats 53s/35s

*shuttle runs must start with one hand on the wall or one foot on the turf. Every length is a rep, hand touches the wall, whole foot is in the green turf.