Category: WOD

10/23/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

Quad Pulls

Knee Tucks

Cross Kicks

Knuckle Drags x10

Alt. Groin Stretch

Cradle Stretch

Samson Stretch

Spiderman Crawl

Inch Worms

3 Air Squats + Broad Jump x5

High Knees

Butt Kicks

Skip for Height

Skip for Distance

:30 Seconds Each

Easy Bike

Hollow Hold

Moderate Bike

Arch Hold

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Bike

Rest 5 Minutes

5 min AMRAP:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Bike

Rest 5 Minutes

5 min AMRAP:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Bike

10/22/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each(grab light dumbbells)

Farmers Carry (Right Arm)

Jumping Jacks

Farmers Carry (Left Arm)

Push-up to Down Dog

Farmers Carry (Both Arms)

Active Spidermans

Light Jog

Active Samson

Moderate Jog

Slow Air Squats

Dumbbell Warmup

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

10 Dumbbell Power Cleans* (50s/35s)

30 Double Unders*

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges(front rack)

30 Double Unders

10 Dumbbell Thrusters

*if you cannot place the dumbbells down in a controlled manner when you’re tired, they may be too heavy. Aggressive drops will receive burpee penalties 🙂

*60 single unders or 45 seconds of double under practice will be a good sub for today
Choose a dumbbell weight that you could complete 20+ unbroken dumbbell thrusters when fresh, as that will likely be the limiting factor today. Within the workout, we’re looking for you to complete these sets on the rope and dumbbells in no more than 2 planned sets.

10/20/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

10/19/2018

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 (AMRAP – Reps)

Tabata KB Swings(note weight used)

Rest 1 min

Tabata Shuttle Sprints

Rest 1 min

Tabata Air Squats

Rest 1 min

Tabata Burpees

*score is lowest reps from each Tabata movement

10/17/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Body Weight Good Mornings

:45 Seconds

Spiderman Crawls

Spealler Stretches

:30 Seconds

Push-up to Down Dog

Front Plank Hold

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 35/25 Calorie Bike

Directly Into…

12 Deadlifts 185/135

12 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 25/20 Calorie Bike

Directly Into…

9 Deadlifts 225/155

9 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 15/10 Calorie Bike

Directly Into…

6 Deadlifts 275/185

6 Lateral Barbell Burpees