Category: WOD

06/26/2018

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 (Time)

21-15-9:

Front Squat 135/93

Kettlebell Swings 70/53

400 Meter Run

06/25/2018

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

Deadlift (Work to a heavy single for the day)

Group up with 2-3 people and focus on mechanics throughout the build today. Smart jumps and attempts, a new 1RM is not the goal, just some heavy lifts.

Detention (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Strict Handstand Push-ups

9 Deadlifts 225/155

30 Double Unders
Recommended scales

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders

06/22/2018

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

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

Fight Club (3 Rounds for reps)

3 Rounds, For Total Reps:

1 Minute Thrusters 95/63

1 Minute Power Cleans 95/63

1 Minute Box Jump Overs 24/20

1 Minute Pull-ups

1 Minute Assault Bike Calories

1 Minute Rest

06/20/2018

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 – Rounds and Reps)

8 min AMRAP:

30 Double Unders

15 KB swings 53/35

*Every minute on the minute, starting at 0:00, perform 5 burpees.
No penalty for single Unders today. If it keeps you moving quicker, we can scale the number of burpees as well. Goal for the day is constant movement.

Metcon (No Measure)

50-40-30-20-10

AbMat sit-ups

*try to get each set done in one unbroken set, rest as needed

06/19/2018

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 (Calories)

4 minAMRAP:

3 Rounds:

12 Deadlifts 95/63

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining

rest 4 minutes

4 min AMRAP:

2 Rounds:

12 Deadlifts 135/93

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining

rest 4 minutes

4 min AMRAP:

1 Round:

12 Deadlifts 155/103

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining