Category: WOD

11/23/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

In teams of 3:

3 rounds:

4 min bike for calories

3 min sit-ups*

2 min hand release burpees

*1 abmat per team, teammates are allowed to anchor working partners feet.

Warm-up (No Measure)

3 Rounds of “Rowling”:

Sharing a rower with a partner or two, athletes will complete 3 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they do not have to complete the penalty. For today, the penalty will be AbMat sit-ups.

The partners not on the rower will complete one of the active stretches below:

Round 1: Active Samson

Round 2: Active Spidermans

Round 3: Push-up to Down Dog

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