Author: honeybadgergym

12/25/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

Merry Christmas!

Home WOD For Time:

Accumalate 10 minutes in an elbow plank. Perform 25 situps every time you break!

12/23/2017

By

Honey Badger Gym – CrossFit

12 Days of Christmas (Time)

1 Strict Pull-up/Chin-up(RX+ Ring/Bar Muscle up)

2 Burpees Over Bar

3 Deadlifts 225/155

4 Squat Jumps Over Bar

5 Hand Release Push-ups

6 Goblet Squats 53/35

7 KB Swings 53/35

8 Box Jumps 24/20

9 Grasshoppers (2for1)

10 Wall Balls 20/14

11 Cal bike, Row or Ski(first come first serve)

12 Step Back Lunges 53/35

*25 minute cap

12/22/2017

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Thruster (10 min to find a heavy single)

These will come from the floor.

Raise the Bar (AMRAP – Reps)

8 min AMRAP:

3 Thrusters 95/63(75/55)

3 Toes to Bar

6 Thrusters

6 Toes to Bar

9 Thrusters

9 Toes to Bar

Etc..

12/20/2017

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Metcon (AMRAP – Rounds and Reps)

20 mn AMRAP, teams of 2:

30 Air Squats

15/12 Calorie Row

7 Clean and Jerks 95/63

*Partners alternate complete rounds

Metcon (5 Rounds for time)

Every 4 minutes(5 rounds):

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks 135/93

12/19/2017

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Overhead Squat (12ish min to establish a heavy triple)

Mechanics are of the upmost importance. Load will always take second place to proper position. We’ll build with intent and make smart jumps. One miss and you’re done.

Metcon (Time)

RX+ For Time:

20 Power Snatches 115/80

20 Barbell-Facing Burpees

20 Overhead Squats

20 Barbell-Facing Burpees

20 Squat Snatches

RX For Time:

20 Power Snatches 95/63

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches