Category: WOD

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

07/02/2018

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)

30 Snatches 95/63

30 Clean and Jerks 95/63

30 Thrusters 95/63
Weights should be something you can move theough lots of reps with. If you don’t think you could do 20+ reps unbroken with any one of these movements, a lighter weight would be recommended.

06/29/2018

By

Honey Badger Gym – CrossFit

Bus: 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

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Snatch (10 min to find a heavy single)

Power snatch is acceptable. Only one miss will be allowed. If you have competitive goals, your focus should be a full squat in the lift today.

Metcon (Time)

RX+ For Time:

20 Power Snatches 95/63

20 Lateral Barbell Burpees

20 Overhead Squats 95/63

20 Lateral Barbell Burpees

20 Squat Snatches 95/63

RX For Time:

20 Power Snatches 75/55

20 Lateral Barbell Burpees

20 Overhead Squats 75/55

20 Lateral Barbell Burpees

20 Power Snatches

06/27/2018

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

Metcon (Time)

50 Clean and Jerks 135/93

On the Minute, Starting @0:00 – 5 Toes to Bar
Weight should be comparable to what is used in “Grace” if your time is sub 3:00. We want to find a something you can pick up and keep moving with.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#