Category: WOD

02/08/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 round blood flow starter:

Round 1: Easy Row 100m then 10 PVC OHS

Round 2: Med Row 100m then 10 V-Ups

Round 3: Fast Row 100m then 10 PVC Thrusters

20 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Overhead Squats 95/63

30 Box Jumps 24/20″

30 Toes to Bar

30/21 Calorie Row
We’re looking to move for all 20 minutes today, so choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward the whole time.

OVERHEAD SQUATS:

Choose a weight you are capable of completing 25+ reps unbroken when fresh

Ideally finished in no more than 3 sets within the workout

BOX JUMPS:

Regular box jumps requiring full extension of the hips on each rep

TOES TO BAR:

Pick a number or variation you can complete in no more than 3 sets when fresh

02/06/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike or Row

Push-up to Down Dog

Medium Bike or Row

Mountain Climbers

Faster Bike or Row

Squat Jumps

Modified Barbell Warmup

5 Stiff Legged Dealfits

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

Metcon (AMRAP – Reps)

5 min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans 155/103

21/15 Calorie Bike

Rest 5 Minutes

5 min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans 135/93

21/15 Calorie Bike

Rest 5 Minutes

5 min AMRAP:

15 Barbell-Facing Burpees

21 Power Cleans 115/83

21/15 Calorie Bike
Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes.

Intended load stimulus:

First Barbell: 10+ Unbroken When Fresh

Second Barbell: 15+ Unbroken When Fresh

Third Barbell: 20+ Unbroken When Fresh

02/05/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Legs Swings (30 Right / 30 Left)

Inch worms, no pushup

40 Seconds

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

25 Double Unders

5 Power Snatches 135/93

25 Double Unders

5 Bar Muscle-ups
Substitutions:

Bar MU- 10 kipping pull-ups or 5 strict pull-ups

Power Snatch- choose a weight you could complete 10+ reps unbroken when fresh

Double Unders- 40 singles or 30 sec of DU practice