Category: WOD

01/16/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

45 seconds each:

Row (:15 easy, :15 medium, :15 fast)

Active Lizard each side

Bike (:15 easy, :15 medium, :15 fast)

Active Samson each side

Shuttle Runs (:15 easy, :15 medium, :15 fast)

Alternating groin stretch

Metcon (AMRAP – Reps)

5 Rounds of:

4 min AMRAPs:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10m Shuttles Sprints

(rest 4 min between rounds)
These are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, failure to do so means you did not go as prescribed. We will adjust calories on the rower and the bike as necessary so that we can succeed! For the shuttles, cones/markers will be set 10 meters apart, counting a rep every time one point of contact passes the cone/marker.

01/15/2018

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Hang Snatch (10ish min to find a heavy single)

If you have the ability, these will performed with a full squat. If still working technique and overhead proper overhead positions, power is fine.

Metcon (AMRAP – Rounds and Reps)

RX+ 9 min AMRAP:

10 Hang Squat Snatches 75/55

30 Double Unders

RX 9 min AMRAP:

10 Hang Power Snatches 75/55

60 Single Unders

01/13/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 min AMRAP:

100/70 Calorie Row

100 Deadlifts 135/93(95/63)

80/60 Calorie Row

80 Hang Power Cleans

60/45 Calorie Row

60 Front Squats

40/30 Calorie Row

40 Push Jerks

20/15 Calorie Row

20 Clusters

01/12/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute each

Easy Bike or Row

Active Dragon Stretch(each side)

Shoulder Stretch(:30 Each Side)

:45 Seconds each

Medium Bike or Row

Active Samson(each side)

Front Rack Stretch

:30 Seconds each

Faster Bike or Row

Push-up to Down Dog

Child’s Pose

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

20 min AMRAP:

50 Strict Pull-Ups(overhand)

75 Bench Press 135/95

70/50 Calorie Bike
Teams can break reps up as they see fit. Looking to pick a variation on the pull-ups that individuals could get at least 5 repetitions whenever it is their turn. On the bench press, athletes should be able to complete at least 10 reps when it is their turn. Ideally teams are using the same weights, but having multiple barbells or changing out weights to accommodate different athletes within the team is okay to ensure that each person gets the right stimulus for them.

01/10/2018

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Power Snatch (10ish min to build to a heavy 3 position)

Hi hang

Knee

Floor

Metcon (3 Rounds for reps)

3 min AMRAP:

12/9 Calorie Bike

12 Power Snatches 95/63

Rest 3:00

3 min AMRAP:

12/9 Calorie Bike

8 Power Snatches 115/78

Rest 3:00

3 min AMRAP:

12/9 Calorie Bike

4 Power Snatches 135/93