Category: WOD

12/10/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Quad Stretch

Right Arm Farmers Carry

Active Samson

Left Arm Farmers Carry

Active Spidermans

Right Side Kettlebell Deadlift

Slow Air Squats

Left Side Kettlebell Deadlift

Push-up to Down Dog

Kettlebell Goblet Squats

(Using 1 Light Kettlebell)

Back Squat (5-5-5)

take some warmup sets and either build to a heavy 5 over the 3 sets, or stay at a challenging weight for all 3 sets.

Metcon (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees

RX+ alt. DB Snatch 70/50

12/05/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Medium Bike

Active Samson

30 Seconds

Faster Bike

Air Squats

Dumbbell Warmup

Performed With Light Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Step Back Lunges (Each Leg)

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50s/35s)

15/12 Calorie Assault Bike

Score is Slowest Round

12/04/2018

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

Push Jerk (5-4-3-2-1 E2MOM build to a heavy single )

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

…

Climb by 3 Reps Until the Finish

RX+ 135/93

RX 115/78

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps