Browsing category WOD

Best in the West

Warm Up line drills HoneyBadgers  squat set: build to a challenging 5 overhead squats then a challenging 5 front squats add load from last week (final week on this progression) Best in the West the West Regional is less than 5 weeks away! Have you gotten your tickets yet?  in teams

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Heart and Barbell+0900/0945

Heart and Barbell A. snatch balance 5-4-3-2-2-2-1-1 add load from last week B. EMOM 12′: pause snatch (knee)+snatch Superset C1. supine grip BB row x 6 add load from last week C2. skin the cat x 5 C3. strict press x 6 add load from last week C4. OH walking lunge x

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DB n’ Dat Ass

Warm Up accrue 80″ in an L-sit or floor press hip and ankle mobility shoulder mobility HoneyBadgers squat set: build to a challenging 5 front squats then a challenging 5 back squats. Add load from last week if you were here! DB in teams of two, alternating each round DB

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The Filthy Fifty (or Rest Day for Skunks)

REST DAY -or- “The Filthy Fifty” 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Cool Down

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AMRAPWTF

Warm Up maxercise! Question of the Day! HoneyBadgers  hang power snatch 10×2 AMRAPWTF minute 1: 45″ AMRAP wallball minute 2: 45″ AMRAP burpee minute 3: 45″ AMRAP KB swing for 15′. Score total reps! Skunkworks 5/3/2 BS @75/85/95% of 3RM every 90″ for 12′: clean and jerk x2 @80% 1RM (time

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Dial 1-800-LEGPAIN, or Row-n-Drag. Then: Heart and Barbell!

Warm Up accrue 80″ in an L-sit or floor press shoulder mobility HoneyBadgers EMOM 10′: 10 push up 10 ring row Start with 10’s, if you can’t finish in time, scale as needed, 8/8, 6/6, or 4/4. Try and beat last week (week 3 of 4) Row n’ Drag 3 attempts

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This Week at the Box: April 20-26

April 20: Boot Camp! Our next two-week intro course starts Monday! Spread the good word, and get your buddies in here, so they too can feel the sweaty euphoria of a WOD well done! Remember, if they sign up for CrossFit after Boot Camp, you’ll earn a $50 referral credit!  WODS

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#NWRegional, Giddyup!

 *BOOT CAMP STARTS TONIGHT, 6:30PM!* Warm Up line drills HoneyBadgers squat set: build to a challenging 5 overhead squats then a challenging 5 front squats add load from last week  #NWRegional  the sea of orange needs strong lungs and legs!  21 DB thruster 1/2 bodyweight farmer carry 200m 15 DB

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Heart and Barbell + Hold It!

8 am Heart and Barbell A. snatch balance 5-4-3-2-2-2-1-1 B. EMOM 10′: snatch x2 at 70-80% Superset C1. supine grip BB row x 8 add load from last week C2. skin the cat x 5 C3. strict press x 8 add load from last week C4. OH walking lunge x 10m add

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Cinderella and the Hurtlocker

now that’s a story I’d read. *NOTE: TODAY’S 5:30 PM CLASS IS CANCELLED IN LEU OF WINE AND WOD* Warm Up accrue 70″ in an L-sit or floor press hip and ankle mobility shoulder mobility HoneyBadgers squat set: build to a challenging 5 front squats then a challenging 5 back

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