Category: WOD

11/09/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Shuttle Run

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Walking Samson

Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs

Shuttle Crab Walk

Walking Spidermans

w/empty barbell

5 Kang Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

then,

30 sec PVC pass throughs

30 sec PVC OHS

30 sec narrower pass throughs

30 sec narrower OHS

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

5 Round Buy-In:

75 Double Unders*

10 Overhead Squats 95/63

*if not doing double unders, all athletes will practice doubles for 1 min each round.

In Time Remaining:

(RX)Max Rounds “Cindy”:

5 pull-ups

10 push-ups

15 air squats

(RX+) max rounds of:

5 Chest to Bar Pull-ups

7 Kipping Handstand Push-ups

21 Air Squats
The OHS should be a weight that athletes are capable of completing 21+ repetitions unbroken when fresh and ideally unbroken on each of the five rounds within the workout today.

We’re looking for integrity in our movements today. Push-ups and Air squats are very simple movements compared to a lot of things we do, but they’re also some of the easiest movements to neglect. Uphold the integrity of these movements, especially in the later rounds. Don’t settle for slop.

11/07/2018

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)

Teams of 2

5 Rounds (25 Minute Cap):

100 Meter Burden 53/35lb KBs in front rack position

200 Meter Run

40/30 Calorie Row

Partner 1 runs 100 meters with Burden, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

35 cals for coed teams, if same burden weight has to be used, go heavier ?

11/06/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Easy Bike or Row

5 inchworms + pushup to downward dog

:30 Seconds Moderate Bike or Row

Active Samson + Air Squat at Top down/back

:30 Seconds Faster Bike or Row

Active Spidermans down

Alternating Groin Stretch back

w/ empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose + Wrist Stretch 1 Minute Each Leg

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

10 Thrusters 135/93

15 Chest to Bar Pull-ups

20/15 Calorie Bike

RX: 115/80, pull-ups, bike or row(coaches choice)

11/05/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Push-up to Down Dog

Active Samson

PVC Pass Throughs

Easy Single Unders

Active Spidermans

PVC Pass Throughs

Higher Single Unders

Slow Air Squat

PVC Pass Throughs

w/ empty barbell:

5 Kang Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Hang Muscle Snatches

Child’s Pose on Box – 1 Minute

Box Supported Ankle Stretch – 45 Seconds

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)*

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

*burpees will be box facing
choose weights that could be completed for 25, 20 and 15 unbroken when fresh in each AMRAP.

11/04/2018

By

Honey Badger Gym – Extra Guac

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

25 Russian Kettlebell Swings (70/53)

25 AbMat Sit-ups

250 Meter Row

25 AbMat Sit-ups