Category: WOD

10/23/2017

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

Power Snatch (12 min to find a heavy single )

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

6 Power Snatches 95/65

18 Bar Hop Overs

10/21/2017

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 (Time)

RX+ Teams of 3, For Time:

100 Calorie Assault Bike

100 Box Jump Overs 24/20”

100 Thrusters 95/63

100 Chest to Bar Pull-Ups

100 Thrusters

100 Box Jump Overs

100 Calorie Assault Bike

RX Teams of 3, For Time:

100/70 Calorie Bike or Row

100 Box Jump Overs @ 20”

100 Thrusters 75/55

100 Chest to Bar Pull-Ups

100 Thrusters

100 Box Jump Overs

100/70 Calorie Bike or Row

10/20/2017

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Front Squat (10 min to find a heavy single, no misses)

We’ll warm up together to 60%, then the clock will be started. No lifts will be taken after the 10 minute mark. Make smart jumps to find your heavy single for the day. Miss and you’re done.

Metcon (Time)

RX+ 3 Rounds:

75 Double-Unders

50 Air Squats (no hands)

15 Power Cleans 135/93

RX 3 Rounds:

150 Single-Unders

50 Air Squats (no hands)

15 Power Cleans 95/65

10/18/2017

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

Overhead Squat (12 min to find a heavy 3)

We will go from the floor or rack. Proper mechanics is the main focus of this movement today, if it’s not perfect, more weight will not help our cause.

Metcon (4 Rounds for reps)

3 min AMRAP:

21 Overhead Squats 95/63

21 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

18 Overhead Squats 115/78

18 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

15 Overhead Squats 135/93

15 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

12 Overhead Squats 155/103

12 Burpee Over the Rower

Max Calorie Row
As RX must get at least 1 calorie per AMRAP

Scales may include front squats and Burpees over bar or conventional Burpees.

10/17/2017

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Deadlift (Build to heavy set of 5)

These are not touch and go reps. We will reset while keeping the hands on the bar for every rep after a controlled descent.

Metcon (Calories)

Teams of 3:

12 min EMOM (4 Rounds)

Min1: 10 Deadlifts 225/155

Min2: 20 AbMat Sit-Ups

Min3: Max Calorie Bike

*all reps must be completed within the min as prescribed, score is calories