Category: WOD

09/26/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

Quad Pulls

Knee Tucks

Cross Kicks

Knuckle Drags

Alt. Groin Stretch

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 min Childs Pose on Box

30 sec Box Supported Ankle Stretch

Push Press (build to a heavy set of 10)

warming up with 3-5 reps is acceptable until you’re ready to attempt a set of 10

Metcon (AMRAP – Reps)

12 min AMRAP:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.
choosing a push press weight that 20+ reps could be achieved unbroken when fresh, will ensure that we stay moving today.

09/25/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Samson

Moderate Row or Bike

Active Spidermans

Faster Row or Bike

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 minute Child’s Pose on KB

1 minute PVC Hinge Drill

Metcon (Time)

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

RX+

115/78 hang power cleans for swings

Deadlift 205/145

09/24/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Quad Stretch

Knuckle Drags

Active Samson

Active Spidermans

Slow Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

:30 Seconds Each

Front Rack Stretch

Wrist Stretch

Ankle Stretch each leg

Front Squat (5-5-5 build or use same weight across)

Metcon (Time)

For Time:

1,000 Meter Run

40 Pull-ups

30 Front Squats 135/93(95/63)

20 Barbell Facing Burpees
think about using a weight that you could perform 20+ reps unbroken when fresh for the front squats