Category: WOD

06/11/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 min mini AMRAP:

3 Burpees

6 cal bike/row

Jog/run to billboard pole and back

Then

:30 Seconds each

Knuckle Drags

Push-up to Down Dog

Samson stretch left leg

Samson stretch right leg

Spiderman crawls

Air Squats

Then

w/ an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

Push Press (10 min to find a 1RM)

Only one miss will be allowed, be smart with your attempts and jumps.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

27/21 Calorie Row

21 Deadlifts 135/93

15 Burpees

9 Push Press 135/93
Weight will be dictated by the push press. You should use a weight that staying unbroken throughout the workout will be possible with.

21/15 calories if using a bike today

06/09/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3(30 min Cap):

60/40 Calorie Bike

60 Box Jump Overs 24/20

60 Power Cleans 155/103

60 Toes to Bar

60 Push Jerks 155/103

60 Box Jump Overs

60/40 Calorie Bike

60 Box Jump Overs

60 Power Cleans

60 Toes to Bar

60 Push Jerks

60 Box Jump Overs

60/40 Calorie Bike

06/08/2018

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

Front Squat (12ish min to find a heavy 3)

No misses allowed today

Metcon (2 Rounds for reps)

5 min AMRAP:

15-12-9

Kettlebell Swing 70/53

Front Squat 135/93

Calorie Row

Rest 5 Minutes

5 min AMRAP:

15-12-9

Kettlebell Swing 70/53

Front Squat 115/78

Calorie Row

06/06/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each movement x2

Easy Bike or Row

Active Samson

Medium Bike or Row

Active Spidermans

Faster Bike or Row

Push-up to Down Dog

Then

With an empty barbell:

5 GM

5 BS

5 Elbow Rotates

5 SP

5 RDL

5 FS

Then

Couch stretch 1 min each side

Sumo Deadlift (10ish min to build to a moderate triple,)

Reset every rep, no touch and go

Metcon (Time)

Every 4 min for 16 min(4 Rounds):

100′ Walking Lunge

15 Deadlifts 185/135

15/10 Calorie Bike
Score is slowest round.

Deadlifts should be something 25+ reps unbroken could be done with.

06/05/2018

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)

RX+ 18 min AMRAP:

Parking Lot Lap

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alt. DB Snatches 70/50

RX:

You still have to run

can bike 14/10(coaches choice)

12 pull-ups(or mix with C2B)

DB snatch 60/40