Category: WOD

10/10/2018

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+ 3 Rounds:

600 Meter Run

21 Hang Squat Snatches 75/53

RX hang power snatches 75/53

10/09/2018

By

Honey Badger Gym – CrossFit

Power Clean (15 min to find a heavy 5 rep touch and go set)

Barbell can only rest in the front rack, no pausing at the hips or floor.

Metcon (AMRAP – Reps)

3 min AMRAP:

9/6 Calorie Assault Bike

9 Power Cleans 115/78

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Assault Bike

7 Power Cleans 135/93

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Bike

5 Power Cleans 155/103

10/08/2018

By

Honey Badger Gym – CrossFit

Dirty Thirty (Time)

(RX+)

30 Box Jumps 24/20″

30 C2B Pull-ups

30 KB Swings 53/35

30 Front Squats 115/80

30 Toes-to-Bar

30 Push Press 115/80

30 Deadlifts 115/80

30 Wallballs 20/14 to 10ft

30 Burpees

30 Double-unders

(RX)

pullups

95/63 for weights

wallballs 10/9ft
The weight and variations on all these movements today should be something that athletes could complete 15+ repetitions unbroken when fresh.

10/07/2018

By

Honey Badger Gym – Extra Guac

Metcon (Calories)

On the Minute x 16 (4 Rounds):

Minute 1: 15 Burpees

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: Max Calorie Row

Minute 4: Rest

*Score is total calorie across the 4 rounds.

10/06/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:45 Seconds

Active Spidermans

Front Rack Stretch

Active Samson + Air Squat at Top

Wrist Stretch

Push-up to Down Dog

Child’s Pose

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

1200 Meter Burden Run (70/53)

140/100 Calorie Assault Bike

100 Hang Power Cleans (115/80)

80 Thrusters (115/80)

60 Squat Cleans (115/80)