Category: WOD

09/15/2017

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

Front Squat (5 reps at 75% E2.5MOM for 12.5min)

Metcon (Time)

RX+ 21-15-9

Squat Snatch 95/63

C2B pull-ups

RX 15-12-9

Power Snatch 75/55

Overhead Squats 75/55

Pull-ups

09/13/2017

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

Back Squat (3×5 RDLs @65% of 1RM back squat)

Metcon (3 Rounds for reps)

5 min AMRAP:

50 Wall Ball Buy-In

12 Deadlifts 185/135

12 Bar Facing Burpees

Rest 5:00

5 min AMRAP:

35 Wall Ball Buy-In

9 Deadlifts 225/155

9 Bar Facing Burpees

Rest 5:00

5 min AMRAP:

20 Wall Ball Buy-In

6 Deadlifts 275/185

6 Bar Facing Burpees

RX:

155/105

185/135

225/155

Bar over burpees

09/12/2017

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

Single Arm Dumbell Press (3×10 each arm @100% of 10RM)

Metcon (7 Rounds for time)

Every 3 min for 7 Rounds:

Food4Less Lap

12 Toes to Bar

09/11/2017

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 (AMRAP – Rounds and Reps)

25min AMRAP in teams of 3:

150/100 Calorie Bike

100 Power Cleans 135/93

150/100 Calorie Bike

80 Push Jerks 135/93

150/100 Calorie Bike

60 Front Squats 135/93

150/100 Calorie Bike

40 Clusters 135/93