Category: WOD
Pt. 1 Burpee Muscle-Ups : 100 Reps for Time & Snatch 1-1-1-1
Advanced RX: Snatch 1-1-1-1 & 4 RFT: Rows and Overhead Squats
Advanced RX Class:
Burpee Muscle-Ups : 100 Reps for Time
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
April Fools ^^^
Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, work up to 4 attempts at a heavy single
4 RFT: Rows and Overhead Squats
4 rounds for time of:
Row 500m
10 Overhead Squats (155#/105#)
BTWB
Photo by @robcwilson
Schedule CHANGE:
- Upon further review, the 6am Honey Badger Crew has agreed to adjust the 6am class schedule. The new schedule is starting THIS WEEK and will shift to M/T/W/Fr at 6am. This will move the Thursday 6am class permanently to Friday 6am.
Pt. 1 Burpee Muscle-Ups : 100 Reps for Time
Pt. 1 Burpee Muscle-Ups : 100 Reps for Time
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
Team WOD: 1000 Burpees for Time & Team WOD: Snatch 1RM & Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps
Team WOD: 1000 Burpees for Time
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
April Fool’s! ^^^
Team WOD: Snatch 1RM
Find your Squat Snatch 1 Rep Max.
12 Minutes to find a 1 rep max snatch as a team. Start with unloaded bar.
Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)
* Alternate work/rest with your partner. One bar and one box.
Schedule CHANGE:
- Upon further review, the 6am Honey Badger Crew has agreed to adjust the 6am class schedule. The new schedule is starting THIS WEEK and will shift to M/T/W/Fr at 6am. This will move the Thursday 6am class permanently to Friday 6am.
Team WOD: 1000 Burpees for Time & Team WOD: Snatch 1RM
Team WOD: 1000 Burpees for Time
Team WOD: 1000 Burpees for Time
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
Shoulder Press 4-4-4-4 & AMRAP 15 mins: Run, Deadlifts and AbMat Sit-ups
Shoulder Press 4-4-4-4
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Deadlifts and AbMat Sit-ups
Complete as many rounds as possible in 15 mins of:
Run 400m
10 Deadlifts, pick load
30 AbMat Sit-ups
*Touch and Go. Must lower DL to ground on last rep.
Squat Clean 1-1-1 & 5 RFT: Rope Climbs, Squat Cleans and Double Unders
Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Rope Climbs, Squat Cleans and Double Unders
5 rounds for time of:
2 Rope Climbs (15 ft)
4 Squat Cleans (155#/105#)
40 Double Unders
BTWB
Photo by @robcwilson
Schedule CHANGE:
- Upon further review, the 6am Honey Badger Crew has agreed to adjust the 6am class schedule. The new schedule starting NEXT WEEK will shift to M/T/W/Fr at 6am. The will move the Thursday 6am class permanently to Friday 6am. This will begin next week!
Back Squat 2-2-2-2-2 & AMRAP 10 mins w/ Buy-in: Rows, Wall Balls and Sumo Deadlift High-pulls
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins w/ Buy-in: Rows, Wall Balls and Sumo Deadlift High-pulls
In 10 mins do:
Row 1000m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
25 Sumo Deadlift High-pulls (95#/65#)
BTWB
Photo by @robcwilson
Congrats to Eva! I think it’s safe to say that she has qualified and will advance to the Online Qualifier for the Teenage Girls (16-17) division for the “Regionals” step for the 2017 CrossFit Games. The top 200 will advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). Eva finished the Open ranked 133rd in the world out of around 2,100 girls.
We’re all very proud of her for setting high goals after last year’s Open and training hard consistently day in and day out to improve all aspects of her strength and fitness and see how far she could go to advancing to the Games. She overcame being sick in Week 1 of the Open to put in four straight strong and dominant scores to stay in the top 200. Getting to the next step is an extremely impressive achievement and we’re all excited to see how she does in April in the Online Qualifier. Her dedication, discipline, and improvement all year long have been inspiring and it’s been fun being one of her coaches along the way.