Category: WOD

07/18/2018

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Death Race (Time)

5 rounds:

15/10 Calorie Bike

10 Burpees

Metcon (No Measure)

5 min elbow plank:

Every break 30 mountain climbers(2for1)

07/17/2018

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

Clean and Jerk (1 power clean + power jerk EMOM for 8 min)

Metcon (Time)

RX+ 5 Rounds:

5 Power Clean and Jerks 155/103

10 Chest to Bar Pull-ups

RX: pull-ups

07/16/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Jumping Jacks

Push-up to Down Dog

Single Unders

Spiderman Crawl

High Jump Single Unders

Samson stretch + Air Squat

Then


5 RDLs

5 Front Squats

5 Reverse Lunges (each leg)

5 Strict Press

5 Elbow Rotations (each side)

5 Back Squats

Then

1 min barbell warrior squat(2 count stretch on each side)

Back Squat (3 reps E2MOM for 10 min)

Build with each set, or choose a weight for all sets across. Do not sacrifice range of motion or position for more weight.

Front Rack Lunge (@14:00 12 reps(6 per leg) E2MOM for 6 min)

Stepping in reverse with the lunge, choose one weight to work with or build with every set.

Metcon (AMRAP – Reps)

Alternating Tabata x 8 Minutes:

Back Squat (mens bar/womens bar)

Double Unders

07/14/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

21 Overhead Squats 95/63

200 Meter Run

21 Thrusters

200 Meter Run

15 Overhead Squats

200 Meter Run

15 Thrusters

200 Meter Run

9 Overhead Squats

200 Meter Run

9 Thrusters

200 Meter Run

07/13/2018

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

Metcon (AMRAP – Reps)

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 135/93

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 115/78

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 95/63

15 Burpee Box Jump Overs (24/20)