Category: WOD

10/19/2018

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)

Tabata KB Swings(note weight used)

Rest 1 min

Tabata Shuttle Sprints

Rest 1 min

Tabata Air Squats

Rest 1 min

Tabata Burpees

*score is lowest reps from each Tabata movement

10/17/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Body Weight Good Mornings

:45 Seconds

Spiderman Crawls

Spealler Stretches

:30 Seconds

Push-up to Down Dog

Front Plank Hold

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 35/25 Calorie Bike

Directly Into…

12 Deadlifts 185/135

12 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 25/20 Calorie Bike

Directly Into…

9 Deadlifts 225/155

9 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 15/10 Calorie Bike

Directly Into…

6 Deadlifts 275/185

6 Lateral Barbell Burpees

10/16/2018

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)

Rx+ 21-18-15-12-9:

Wallballs 30/20

Pull-ups

Calorie Row*

200 Meter Run

RX 21-18-15-12-9:

Wall Balls 20/14

Jumping Pull-ups(open standard)*

Calorie Bike or Row(coaches choice)*

200 Meter Run

*if you rowed yesterday, we may have you bike today. It will still count for RX+, just notate it.

*women will do 3 less cals each round for RX

*you may do pull-ups instead of jumping pull-ups if preferred, notate it.
The weights and variations used on the pull-ups and wallballs should be something that athletes could complete 21+ repetitions unbroken when fresh.

10/15/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

10 Arm Circles s-m-b forward and reverse

10 Shoulder Taps each side

10 Calf Stretch each side

30 sec Easy Bike or Row

Samson Stretch Down and Back

30 sec Moderate Bike or Row

Slow Spiderman Crawl Down

Alternating Groin Stretch Back

30 sec Easy Bike or Row

Inchworms with pushup to down dog(min of 5)

EMPTY BAR STRETCHES

FRONT RACK STRETCH x45s

WRIST STRETCH x30s each side

ANKLE STRETCH x30s each side

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

20/15 Calorie Bike

10 Push Jerks 165/110

RX 15 min AMRAP

60 dubs or 180 singles

20/15 cal row or bike(coaches choice)

10 push jerks 125/83
We’re looking for a weight on the barbell that we can complete 12+ repetitions unbroken when fresh. Within the workout today, this should something we can complete within 1-2 sets maximum.

10/13/2018

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 – Rounds and Reps)

20 min AMRAP:

7 Power Cleans 135/93

7 Burpees

200 Meter Run