Category: WOD

09/20/2017

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

Power Snatch (10 min EMOM, rest 5 min, 10 min for heavy single)

10 min EMOM:

0:00 – 4:00: 3 Pausing Snatch Grip Deadlifts

5:00 – 9:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes:

Build to Heavy Power Snatch

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 TTB

10 Burpees

09/19/2017

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)

RX+ For Time:

80 Double Unders

80 Air Squats(no hands)

800 Meter Run(HB”400″+F4L)

Food4Less Burden Run 45/25

40 Kettlebell Swings 70/53

30/20 Calorie Assault

RX For Time:

160 Single Unders(or 80dubs)

80 Air Squats(no hands)

800 Meter Run(HB”400″+F4L)

Food4Less Burden Run 45/25

40 Kettlebell Swings 53/35

30/20 Calorie Row

Fitness For Time:

750/600m row

60 Air Squats

800 Meter Run(HB”400″+F4L)

50 Russian Swings

40 Mountain Climbers

09/18/2017

By

Honey Badger Gym – CrossFit

Tabata Barbell (AMRAP – Reps)

Tabata Deadlift 185/135

rest 1 min

Tabata Hang Power Clean 135/95

rest 1 min

Tabata Front Squat 95/65

rest 1 min

Tabata Push Press 75/55

The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals(4min). Score is total reps for all 32 intervals.

09/16/2017

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP, w/ a partner:

30 KB Swings

30 Burpees over partner in elbow plank position

30 Cal Row

30 Box Jumps

30 Hand Release Push-ups