Category: WOD

09/14/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Easy Bike or Row

Active Samson + Air Squats

Medium Bike or Row

Active Spidermans

Faster Bike or Row

Push-up to Down Dog

Then w/ empty barbell:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

1 minute PVC pass throughs

45 second front rack stretch

30 second wrist stretch

Shoulder Press (Work to a heavy single )

Push Press (Heavy 3 for the day)

Push Jerk (Heavy 5 for the day)

Metcon (AMRAP – Rounds and Reps)

RX+ 8 min AMRAP:

7/5 Calorie Bike

10 Wall Balls 30/20*

*if you break or drop the ball, 5 burpees on the spot

RX: row or bike, 20/14lb ball

09/12/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Deadlift (10 min to find a heavy 3 for the day)

Metcon (Time)

For Time:

1 Mile Run

100 Double Unders*

30 Deadlifts (185/135)

800 Meter Run

50 Double Unders

20 Deadlifts (185/135)

400 Meter Run

25 Double Unders

10 Deadlifts (185/135)

*single under x2 or practice doubles(100=1:30, 50=1:00, 25=0:30)

09/11/2018

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

()

2018 MW Wodfest wod 5 (AMRAP – Rounds and Reps)

14 min AMRAP w/a partner:

50 DB Overhead Squats

50 C2B Pull-ups

50 DB Hang Clean&Jerk

50 Toes to Bar

50 Wallballs 20/14

RX+ 50/35

RX 35/25, pull-ups instead of C2B

09/10/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Samson Stretch left

Samson Stretch right

Medium Bike or Row

Active Spidermans

Faster Bike or Row

Push-up to Down Dog

MOBILITY:

1 minute of Alternating Shoulder/Pec stretch

30 second Child’s Pose

Turkish Get Up (work to a moderate weight for each arm)

if heavier weight is only done on one side, the lighter of the two arms is our score for the day

Metcon (Time)

3 Rounds:

400 Meter Run

20 Alternating DB Snatches 50/35

15/10 Calorie Assault Bike

09/08/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 min AMRAP:

40 Chest to Bar Pull-ups

50 Barbell-Facing Burpees

60 Thrusters

Round 1: 75/55

Round 2: 95/65

Round 3: 115/80

Round 4: 135/95

Round 5: 155/105 (AMRAP in time remaining)