Category: WOD

12/26/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Active Spidermans

Front Rack Stretch

Moderate Bike or Row

Active Samson

Pigeon Pose + Wrist Stretch (Right Side)

Faster Bike or Row

Air Squats

Pigeon Pose + Wrist Stretch (Left Side)

Squat Clean (Build to a Heavy 3-Position for the day)

1 High Hang Squat Clean + 1 Hang Squat Clean(just above knee, no bounce) + 1 Squat Clean(floor)

Metcon (AMRAP – Reps)

3 min AMRAP:

10/7 Calorie Bike

9 Power Cleans 95/63

Rest 3 Minutes

3 min AMRAP:

10/7 Calorie Bike

7 Hang Squat Cleans 115/78

Rest 3 Minutes

3 min AMRAP:

10/7 Calorie Bike

5 Squat Cleans 135/93

12/24/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Air Squat to Medicine Ball

Sit-ups

Easy – Moderate Bike or Row

Medicine Ball Deadlifts

Active Samson

Moderate Bike or Row

Medicine Ball Power Cleans

Active Spidermans

Faster Bike or Row

Medicine Ball Thrusters

Push-up to Down Dog

Metcon (Time)

For Time:

1 Thruster (135/93)

2 Hang Power Cleans

3 Deadlifts

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Bike
The workout flows as follows:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…

We’ll continue this pattern until we reach 12-11-10-9-8-6-5-4-3-2-1, with the final repetition of the workout being the 1 Thruster at the finish.

12/22/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Samson

Front Rack Stretch

Lateral Jumps Over Barbell

Active Spidermans

Right Side Pigeon + Wrist Stretch

Sit-ups

Push-up to Down Dog

Left Side Pigeon + Wrist Stretch

Metcon (Time)

For Time:

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar

12/21/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Knuckle Drags

Quad Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Air Squats

Wallball Partner Warmup

Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room (further apart than in the video).

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

Metcon (Time)

RX+ 3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alt. DB Snatches (50/35)

15 Lateral Burpees over Rower

RX 3 Rounds:

21/15 Calorie Bike

21 Wall Balls 14/10

18 Alt. DB Snatches 35/25

15 Burpees over DB