Category: WOD

08/21/2018

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

Shoulder Press (10-8-6-4-2 E2MOM )

2k Row (Time)

Max Effort 2k Row

08/20/2018

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 – Reps)

5 min AMRAP:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks 135/93

Rest 5 Minutes

5 min AMRAP:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks 155/103

Rest 5 Minutes

5 min AMRAP:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks 185/133

08/18/2018

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

The Ghost (AMRAP – Reps)

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest

08/17/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Quad Stretches

Knuckle Drags

Walking Samson Stretch

PVC Pass Throughs

Cradle Walks

Spidermans Crawls

Air Squats

PVC Pass Throughs

Alternating Groin Stretch

Push-up to Down Dog

PVC Overhead Squats

Then w/ empty bar:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts

Overhead Squat (10min to find a moderate double w/a 2 count pause )

We will power snatch these from the floor to keep the weight moderate. Full snatch will not be allowed as the first overhead squat.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
The overhead squats should be a weight that you can achieve 15 reps in 1-2 sets no matter what in every round of this workout. Use a pvc, band, or empty bar if needed to achieve proper position and push the run!

08/15/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Bike or Row

Inch Worms

Lat activates

Moderate Bike or Row

Alternating Groin Stretch

Hollow/Arch swings

Faster Bike

Samson left leg

Samson right leg

Metcon (AMRAP – Rounds and Reps)

RX+ 18 min AMRAP:

20 Deadlifts 225/155

10 Chest to Bar Pull-Ups

20/15 Calorie Bike

10 Chest to Bar Pull-Ups

RX 18 min AMRAP:

30 Deadlifts 135/95

15 Pull-Ups

20/15 Calorie Bike or Row

15 Pull-Ups