Category: WOD

08/14/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Jumping Jacks

Push-up to Down Dog

Samson Stretch

Spiderman Crawls

Alternating Groin Stretch

Air Squats

PVC Pass Throughs

Empty Barbell:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 min front rack stretch:

Whichever version works best for you

1 min wrist stretch:

30sec each direction

1 min barbell warrior squat

Push Press (10ish min to find a heavy triple for the day)

Metcon (Time)

3 Rounds:

20 Hang Power Cleans 95/63

20 Front Squats

20 Push Press

08/13/2018

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 (Time)

1 Mile Run

50 Wallballs 20/14

40 Box Jumps 24/20

30 Burpees

20 Power Snatches 115/78

08/11/2018

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

Sasquatch (Time)

Teams of 3(30 Minute Time Cap):

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:

Weight 1: 95/63

Weight 2: 115/78

Weight 3: 135/93

Weight 4: 155/103

Weight 5: 185/133

08/10/2018

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:

Parking Lot Lap

20/14 Calorie Row or Bike*

20 KB Swings 53/35*

20 Wallballs 20/14

*We’ll be adopting “Jersey Style” with today’s workout. Machines will be first come, first serve. This may also be the case with wall balls and kettlebells if you’re in a bigger class today! Don’t be afraid to take what you want, it is the Honey Badger way!

*athletes may sub DB snatches for Swings as well for a more advanced option 50/35

08/08/2018

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

BIG CLEAN COMPLEX (6 Rounds for weight)

Every 4min For 24min(6 rounds) complete 1 Set of the Following Complex:

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*All cleans require a squat.

*Goal is to build in weight each set.

* If you drop the barbell before the set is complete, you will enter a 0 for that round. Build wisely.