Category: WOD

02/04/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Kettlebell Deadlifts

Active Spidermans

Right Arm Russian Kettlebell Swings

Push-up to Down Dog

Left Arm Russian Kettlebell Swing

(Performed with one light kettlebell)

Empty Barbell Warmup(coaches choice)

KB Ankle stretch x 45s each side

KB Squat hold x 1 min

Front Squat (build to a heavy single for the day, no misses)

You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows us to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for some of us if we are feeling good and moving well, but that isn’t necessarily always the case.

Metcon (Time)

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/93)
Should be able to complete 21+ reps unbroken on both The Front Squat and Kettlebell Swings when fresh.

Within the workout, looking for these to be completed in 1-2 sets.

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

3 Rounds:

200′ Dumbbell Farmers Carry

20 Dumbbell Bench Press

200′ Dumbbell Front Rack Carry

20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

02/01/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

20 min AMRAP:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

RX+ solo

20 min AMRAP:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee Box Jump Overs (24/20)

15 Ring Muscle-Ups

Bring Peaches Home

By

Honey Badger Gym – OPEN GYM

Warm-up (No Measure)

3 min bike or row

knee tucks

quad pulls

ankle pulls

alt. groin stretch

stagger squats

hamstring stretch

frog/pigeon

10 tempo air squats

10 good-mornings

10 kosach squats

10 kang squats

1 min squat hold

SQUAT (3rm front or back with paused 1st rep)

Use the WEAKER of your 2 squats. If your FRONT SQUAT is 85% of your back squat, do front squat, if not, back squat. (add either a front squat or back squat performance into wodify so we can track progress along with this.)

Metcon (AMRAP – Reps)

12min AMRAP:

30 sec ME back or front squats

30 sec rest

30 sec ME situps

30 sec rest

30 sec ME burpees

30 sec rest

01/30/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Alt. Groin Stretch

Higher Single Unders

Active Spidermans

Double Dumbbell Warmup:

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

Back Squat (E2MOMx5 7 seconds down, 3 in the bottom)

Choose a moderate weight, or something between 60-70% and hang out for all 5 sets

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders