Category: WOD

01/24/2017

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

Metcon (Time)

3 Rounds:

30 Hang Power Cleans 115/80

30 Wallballs 20/14 to 10ft

90 Double Unders

Metcon (Time)

Extra Optional “Fun”:

5 rounds

10 1-Arm DB Snatch 70/50

10 Box Jump-overs 24/20″

01/23/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

make money get turnt x shoulder prep

the Seven (Time)

(RX+)7 Rounds:

7 Handstand Push-ups

7 Thrusters 135/93

7 Toes-to-Bar

7 Deadlifts 245/183

7 Burpees

7 Kettlebell Swings 70/53

7 Pull-ups

(RX) 7 rounds w/ a partner, alternating movements. (partners will have one bar, adding and taking weight off for the thrusters and deads)

01/21/2017

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (AMRAP – Rounds and Reps)

In Teams of 3, alternate complete rounds,

30 min AMRAP:

12 Calorie Row

12 Power Snatch 95/63

12 T2B

RX+ (each teammate should be able to perform each movement unbroken when fresh)

30 min AMRAP:

Teams of 3, alt. complete rounds:

12 Calorie Row

12 Power Snatch 95/65

12 Wall Balls 20/14

12 T2B

01/20/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

make money get turnt x shoulder prep mashup

BIG CLEAN COMPLEX (6 Rounds for weight)

Every 4min For 24min(6 rounds) complete 1 Set of the Following Complex:

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*All cleans require a squat.

*Goal is to build in weight each set.

* If you drop the barbell before the set is complete, you will enter a 0 for that round. Build wisely.

Metcon (5 Rounds for reps)

Advanced Additional Work:

EMOMx15:

Min 1: 50′ Ooverhead Walking Lunge 95/65

Min 2: Max Muscle-ups in :40

Min 3: 50 Double-unders