Category: WOD

10/16/2017

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall balls (20/14)

Barbell (75/55)

10/14/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

HB”400”+F4L Run

6 Rounds “The Chief”

Fire Loop Run

4 Rounds “The Chief”

Dumpster Run

2 Rounds “The Chief”

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

RX+ 135/93

RX 115/80

10/13/2017

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

Back Squat (5 reps @70% E3MOM for 9min w/ a paused 1st rep)

Each set will begin with a 2 count pause on the first rep. On the last set you will perform as many reps as possible after your 5th rep without going to complete failure, leave a rep or 2 in the tank for another day.

Metcon (AMRAP – Rounds and Reps)

RX+ Teams of 2

20 min AMRAP:

9 Calorie Assault Bike

12 Calorie Row

4 Bar Muscle-ups

RX Teams of 2

20 min AMRAP:

12 Burpees

12 Calorie Row

9 Pull-ups

Fitness Teams of 2

20 min AMRAP:

12 Burpees

12/9 Calorie Bike or Row

9 Kettlebell Swings

10/11/2017

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

Jerk (3-3-3-2-2-1 E2MOM for 12 min )

Push Jerk, Power Jerk, Split Jerk.. Squat Jerk???!!! Your choice, just lift with intent.
We’ll start light and build by feel. Lifts can be taken from the floor or rack.

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

15 Toes to Bar

12 DB Reverse Lunges 50/35

9 DB Clean & Jerks 50/35

(DB movements preformed with open standards)

RX 15 min AMRAP:

12 Toes to Bar

12 DB Reverse Lunges 40/25

9 DB Clean & Jerks 40/25

(DB movements preformed with open standards)

Fitness 15 min AMRAP:

24 Knee Raises

12 DB Reverse Lunges

9 DB Clean & Jerks

(DB movements preformed with open standards)

10/10/2017

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Metcon (Time)

RX+ For Time:

50/35 Calorie Assault Bike

100 Double-Unders

800m Burden Run 30/20

100 Double-Unders

50/35 Calorie Assault Bike

50/35 Calorie Row

200 Singles(60 dubs)

800m Burden Run 20/14

200 Singles(60 dubs)

50/35 Calorie Row