Category: WOD

10/09/2017

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

Hang Power Clean (11 min to find a heavy triple )

Metcon (Time)

RX+ 3 Rounds:

30 Hang Cleans 115/80

30 Wall Balls 20/14

30 Calorie Row

RX 3 Rounds w/ a partner:

40 Hang Cleans 95/63

50 Wall Balls 20/14

60 Deadlifts 95/63

10/07/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ Buy-In: 800m Run

5 Rounds:

12 Chest to Bar Pull-ups

9 Squat Snatch 95/63

6 Strict Handstand Push-ups

Cash-out: 800m Run

RX Buy-In: 800m Run

5 Rounds:

12 Pull-ups

9 Power Snatch (95/65)

6 Dumbbell Strict Press (35/25)

Cash-out: 800m Run

10/06/2017

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

Front Squat (2 reps E2MOM for 12 min)

2 sets at 75%

2 sets at 80%

2 sets at 85%

Metcon (Time)

RX+ 3 Rounds:

500 Meter Row

12 Deadlifts 275/185

21 Box Jumps 30/24

RX for time:

Buy in: .6 mile bike

15-12-9

Deadlift 205/145

Box Jumps 30/24

Buy out: 60 ab mat sit-ups

10/04/2017

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

Push Press (5-4-3-2-1)

There will be no extra attempts, build with care.

Metcon (AMRAP – Reps)

RX+ Every 3 min for 4 Rounds:

20 Calorie Row

10 Barbell Facing Burpees

Max Push Press 135/93

RX Every 3 min for 4 Rounds:

40 Russian Swings 53/35

10 Bar Over Burpees

Max Push Press 115/80

*No rest between rounds, score is push press

10/03/2017

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

Metcon (Time)

5 Rounds:

Dumpster Run

30 Double Unders

9 Hang Squat Cleans 115/78