Category: WOD

07/09/2018

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

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 7:

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/125

rest 3 minutes

50 Hang Squat Cleans 115/80

50 Hang Squat Cleans 135/95

AMRAP Hang Squat Cleans 155/105

rest 3 minutes

50 Deadlifts 185/135

50 Deadlifts 225/155

AMRAP Deadlifts 275/185

07/07/2018

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

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
RX women thruster 63lb

07/06/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP, Teams of 2:

30/21 Calorie Bike*

50 Kettlebell Swings 70/53*

30/21 Calorie Bike

200 Meter Burden Run 45/35 plate*

*25 cals for guy/girl team

*RX+ does 60 DB snatches instead of KB swings 50/35

*guy/girl team will carry 45lb plate for RX

07/04/2018

By

Honey Badger Gym – CrossFit

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

07/03/2018

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 Rounds:

1 Minute Front Rack Dumbbell STEP BACK Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest