Category: WOD

08/17/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Quad Stretches

Knuckle Drags

Walking Samson Stretch

PVC Pass Throughs

Cradle Walks

Spidermans Crawls

Air Squats

PVC Pass Throughs

Alternating Groin Stretch

Push-up to Down Dog

PVC Overhead Squats

Then w/ empty bar:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts

Overhead Squat (10min to find a moderate double w/a 2 count pause )

We will power snatch these from the floor to keep the weight moderate. Full snatch will not be allowed as the first overhead squat.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
The overhead squats should be a weight that you can achieve 15 reps in 1-2 sets no matter what in every round of this workout. Use a pvc, band, or empty bar if needed to achieve proper position and push the run!

08/15/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Bike or Row

Inch Worms

Lat activates

Moderate Bike or Row

Alternating Groin Stretch

Hollow/Arch swings

Faster Bike

Samson left leg

Samson right leg

Metcon (AMRAP – Rounds and Reps)

RX+ 18 min AMRAP:

20 Deadlifts 225/155

10 Chest to Bar Pull-Ups

20/15 Calorie Bike

10 Chest to Bar Pull-Ups

RX 18 min AMRAP:

30 Deadlifts 135/95

15 Pull-Ups

20/15 Calorie Bike or Row

15 Pull-Ups

08/14/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Jumping Jacks

Push-up to Down Dog

Samson Stretch

Spiderman Crawls

Alternating Groin Stretch

Air Squats

PVC Pass Throughs

Empty Barbell:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 min front rack stretch:

Whichever version works best for you

1 min wrist stretch:

30sec each direction

1 min barbell warrior squat

Push Press (10ish min to find a heavy triple for the day)

Metcon (Time)

3 Rounds:

20 Hang Power Cleans 95/63

20 Front Squats

20 Push Press

08/13/2018

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 (Time)

1 Mile Run

50 Wallballs 20/14

40 Box Jumps 24/20

30 Burpees

20 Power Snatches 115/78

08/11/2018

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Sasquatch (Time)

Teams of 3(30 Minute Time Cap):

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:

Weight 1: 95/63

Weight 2: 115/78

Weight 3: 135/93

Weight 4: 155/103

Weight 5: 185/133