Category: WOD

11/03/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Jog (In Circle Around Room or Shuttle Runs)

Active Samson

Pigeon Pose (:30 Seconds Per Side)

:45 Seconds

Moderate Jog

Active Spidermans

Squat Hold

:30 Seconds

Faster Jog

Push-up to Down Dog

PVC Pass Throughs

Empty Bar:

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)

20 min AMRAP:

15 Power Snatches (75/53)

200 Meter Run

15 Thrusters (75/53)

200 Meter Run

15 Clean and Jerks (75/53)

200 Meter Run

*if your bar bounces, plates bend or taco, 5 burpees on the spot. Save the weights! Put them down with effort like you lift them!

11/02/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Bike

Easy Row

Active Samson

Moderate Bike

Moderate Row

Active Spidermans

Faster Bike

Faster Row

Push-up to Down Dog

Athletes will start at different stations and rotate through the three rounds

Metcon (AMRAP – Reps)

RX+Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower*

*burpees must be lateral jumps over the rower, no turning to face the rower before jumping over.

*only one partner works at a time, switch at any time

RX(only if enough machines are available, or numbers are off. Coaches will make adjustments as needed.)

3 Rounds:

3 Minute Bike Calories

2 Minute Row Calories

1 Minute Lateral Burpees over Rower

Rest 2 Minutes Between Rounds

10/31/2018

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
45 seconds PVC or band pass throughs

20 band pull apart or light reverse flies

20 arch ups

Metcon (Time)

Teams of 2

10 Rounds Total (5 Each):

400 Meter Run

12 Toes to Bar

*if too cold or rainy, RX option will be 28/20 calorie bike

*substitutions for TTB will be kipping straight leg swings getting toes as high as possible each rep or V-ups

10/30/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Jumping Jacks

Active Spidermans

Front Rack Stretch*

Easy Single Unders

Active Samson

Front Rack Stretch*

Higher Single Unders

Push-up to Down Dog

Front Rack Stretch*

*Front Rack Stretch: Laying on your chest, place the elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.


5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Alternating Elbow Rotations

5 Front Squats

5 Strict Presses

5 Good Mornings

5 Back Squats

Hang Power Clean (12 min to establish a heavy 3 for the day)

Metcon (Time)

For Time:

21 Hang Power Cleans

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans

9 Lateral Barbell Burpees

50 Double Unders

RX+ 135/93, bar facing burpees

RX 105/70

10/29/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Samson + Air Squat

Moderate Row or Bike

Active Spidermans

Faster Row or Bike

Push-up to Down Dog

Barbell Warrior Stretch

Alternating Pec/Shoulder Stretch

Wrist Stretch each side

Ankle Stretch each side

Thruster (10 min to establish a heavy double from the floor)

Metcon (Time)

RX+ 5 Rounds:

20/15 Calorie Row

10 Thrusters 115/80

RX 95/63

*if there are enough people in the class, we’ll perform the second workout posted as partners.
You should be able to complete the thrusters for 15+ reps unbroken with the weight chosen on thrusters. The sets are meant to be done mostly unbroken today, definitely no more than 2 sets in any round.

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP(w/a partner):

12/9 Calorie Bike

7 Thrusters

*RX+ 115/80, RX 95/63

*partners alternate complete rounds