Category: WOD

01/14/2017

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 (AMRAP – Reps)

Teams of 3:

AMRAP 25:

100 Calorie Row

50 Clean & Jerks (95/65)

100 Calorie Row

50 Clean & Jerks (135/95)

100 Calorie Row

50 Clean & Jerks (155/105)

100 Calorie Row

Max Clean & Jerks (185/125)

01/13/2017

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (E2.5MOM 4×82% 1×86% 4×82% 1×89% 4×82% 1×92%)

Metcon (Time)

5 rounds:

12 Burpees

35 Double-unders

*50 single unders

Metcon (AMRAP – Reps)

Advanced Optional Conditioning

5 min AMRAP:

Power Snatch (115/80#)

4 min AMRAP:

Row for Calories

3 min AMRAP:

OHS (115/80#)

2 min AMRAP:

Double-unders

01/11/2017

By

Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x

Metcon (No Measure)

E2MOM for 10 min, perform:

10 OHS (pefect form, use barbell or pvc if need be)

10 Barbell Rollouts

Metcon (Time)

(RX+)7RFT:

9 Power Snatch 95/63

15 Wallballs 20/14 to 10ft

21 Double-unders

(RX)

75/55

women use 9ft target

01/10/2017

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 (5 Rounds for reps)

5 Rounds, for max reps:

1:00 Row for Calories

1:00 Power Cleans 135/93

1:00 Burpees over Bar

1:00 Rest