Category: WOD

04/08/2019

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
front rack stretch x 1 minute

wrist stretch x30 seconds each side

barbell warmup(coaches choice)

Power Clean (E2MOM for 12 min build on a touch & go triple)

Move well, more weight does not mean better movement. Be proud of your consistency in technique, not an extra 5lbs.

Metcon (Time)

*5 Rounds:

10 Power Cleans

10 Burpees

RX+ 135/93

RX 115/78

*There will be an additional requirement for RX+ and RX today. You must finish in under 10 minutes as prescribed.
Lifting the weights and performing the movements as prescribed is great. But you know what else is great? intensity! We want you to choose weights, movements, and even reps that will allow you to keep intensity in todays workout. Pacing is good, but sometimes you have to press the gas pedal down and hold it!

04/06/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX Teams of 3

For Time (30 Minute Cap):

100 Pull-ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24/20)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jumps (24/20)

40 Clusters (135/95)

RX+ 1 Round:

60 DB Hang Clean&Jerks 60/40

50 TTB

40 Thrusters 105/68

30 Burpee Box Jump Overs 24/20″

20 Clusters 145/98

04/05/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

40 Seconds

Easy Row

Easy Bike

Easy Side Lunges

30 Seconds

Moderate Row

Moderate Bike

Moderate Side Shuffles

20 Seconds

Faster Row

Faster Bike

Faster Shuttle Runs

Metcon (AMRAP – Reps)

5 x 4 min AMRAP’s:

30/20 Calorie Row

20/14 Calorie Bike*

AMRAP 10 Meter Shuttles*

4 Minutes Rest Between Rounds

*rx+ 30/20 bike

*Shuttle runs are you score and the minimum work requirement. Starting from the turf, every touch of the wall is a rep, every touch of the turf is a rep.