Category: WOD

08/28/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Quad Stretches

Alternating Cross Kicks

Jumping Jacks

Spiderman or Bear Crawls

Air Squats

Easy Single Unders

Samson Stretch

Push-up to Down Dog

Higher Single Unders

Then w/Empty Bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotates

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

15 Power Cleans 115/78

30 Double Unders

15 Toes to Bar

08/27/2018

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

Metcon (AMRAP – Rounds and Reps)

RX+ 13 min AMRAP:

60 Dumbbell Snatches 50/35

50 Wallballs 20/14

40/30 Calorie Row

30 Burpee Box Jumps 24/20

10 Bar Muscle-ups*

RX 13 min AMRAP:

60 Dumbbell Snatches 50/35

50 Wallballs 20/14

40/30 Calorie Row

30 Burpee Box Jumps 24/20*

*minimum work requirement for RX is 10 burpee box jumps

*minimum work requirement for RX+ is 1 bar muscle up
Today you’ll notice that we’ve put minimum work requirements in addition to the list of RX movements. We want everyone to reach the burpee box jumps, so choosing the correct weights for each movement will be key! We’ve got 13 minutes to work, so let’s use it up!

08/25/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

:40 on/ :20 off for 5 rounds:

Burpee to target*

Single arm DB hang clean & jerk 50/35

Box Jumps 24/20″

Goblet KB step back lunges 53/35

08/24/2018

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

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP w/ a partner:

300m run

12 Front Squats 95/63

40 Double Unders

*alternate complete rounds

08/22/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Easy Bike or Row

Spiderman Crawls

Moderate Bike or Row

Samson + Air Squat

Faster Bike or Row

Push-up to Down Dog

Then

:20 Seconds each

Low Slow Shuffles Right

Hollow Hold

Low Slow Shuffles Left

Arch Hold

Low Slow Shuffles Right

Hollow Hold

Low Slow Shuffles Left

Arch Hold

Then

Couch Stretch 1 min each side

Alt. Shoulder Stretches 30 sec side

Wall Squats 30 seconds as close as possible

Metcon (AMRAP – Rounds and Reps)

RX+ 18 min AMRAP:

12/9 Calorie Bike

15 Wallballs 20/14

12 Alt. DB Snatches 50/35

9 Toes to Bar

RX 18 min AMRAP:

50 Mountain Climbers(2for1)

15 Wall Balls 20/14

12 Alt. DB Snatches 35/25

9 V-ups