Category: WOD

10/02/2017

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

Metcon (No Measure)

1 attempt at a max unbroken set of your highest skilled gymnastics movement that you’ve linked multiple reps with.

Ring Muscle Up

Bar Muscle Up

Chest to Bar Pull-up

Pull-up(strict or kipping)

Max effort chin over bar hang

Muscle-ups (ME Unbroken)

Bar Muscle-ups (ME Unbroken)

Chest-To-Bar Pull-ups (ME Unbroken)

Pull-ups (ME Unbroken)

Chin over bar hang (Time)

Over or underhand, hold your chin over the bar for as long as possible.

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

18 Calorie Row

15 Wall Balls 20/14

12 DB Snatches 50/35(open standard)

9 Toes to Bar

18min AMRAP w/ a partner:

35 cal bike or row

30 Wall Balls

24 DB Snatches

18 TTB(v-ups)

09/30/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

Honey Badger “400”

50 Overhead Squats 45/35

Honey Badger “400”

50 Thrusters 45/35

Honey Badger “400”

50 Front Squats 45/35

09/29/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Clean (1 power, or 1 full EMOM for 8 min)

Build by feel or stay around 70% for all sets

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans

21 Lateral Barbell Burpees

RX+ 135/93

RX 115/80

08/27/2017

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 (1 rep EMOM for 10 mi )

First 5 min, 1 pause FS

2nd 5 min, 1 Front Squat

We’ll start around 60-70% and build by feel.

Metcon (AMRAP – Rounds and Reps)

RX+ 8 min AMRAP*:

10 Toes to Bar

30 Double Unders

*if you regularly do RX+, rest 4 min then do the second wod

RX 8 min AMRAP:

15 ab mat sit-ups

30 Double Unders

Fitness:

15 ab mat sit-ups

60 Single Unders

Metcon (AMRAP – Reps)

8 min AMRAP:

Wall Balls 20/14*

*15 ab mat sit-ups after every break

09/26/2017

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 (3 Rounds for calories)

4 min AMRAP:

3 rounds:

12 Deadlifts 95/63

9 Hang Power Cleans 95/63

6 Push Jerks 95/63

Max Calorie Row in Time Remaining

rest 4:00

4 min AMRAP:

2 rounds:

12 Deadlifts 135/93

9 Hang Power Cleans 135/93

6 Push Jerks 135/93

Max Calorie Row in Time Remaining

rest 4:00

4 min AMRAP:

1 round:

12 Deadlifts 155/103

9 Hang Power Cleans 155/103

6 Push Jerks 155/103

Max Calorie Row in Time Remaining

RX

75/55

95/65

115/80