Category: WOD

05/30/2018

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

Push Press (5-5-4-4-3-3 Build with each set E2MOM )

Starting with a rational weight, we’re looking to make smart jumps and build to moderate to heavy triple. No more than one attempt will be allowed for each set, be smart.

Metcon (Time)

3 Rounds:

30/21 Calorie Row(or bike ?)*

25 Wallballs 20/14

20 DB Hang Clean&Jerks 50/35*

*if you rowed yesterday, you will bike today and vise versa

*switch hands every 5 reps

05/29/2018

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

Deadlift (5 reps E2MOM for 10min )

Metcon (Time)

RX+ For Time:

50-40-30-20-10: Sit-Ups

21-15-9-6-3: Calorie Bike

10-8-6-4-2: Deadlifts 275/185

RX For Time:

50-40-30-20-10: Sit-Ups

21-15-9-6-3: Calorie Row or Bike

10-8-6-4-2: Deadlifts 225/155

05/28/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Jumping Jacks

Quad Stretch(each leg)

Lateral Slides(drag hands)

Alternating Groin Stretch

Spidermans(creepy bear crawl)

Active Samson(each leg)

Push-ups to Down Dog

Air Squats

Murph (Time)

RX+ for time:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

(If you have a vest, wear it)

RX for time:

1 mile run

20 rounds of 5/10/15 or

10 rounds of 10/20/30

1 mile run

(If you have a vest, wear it)

“3/4” For Time:

1200 Meter Run

15 Rounds:

5 Pull-ups, 10 Pushups, 15 Squats

1200 Meter Run

“1/2” For Time:

800 Meter Run

10 Rounds:

5 Pull-ups, 10 Push-ups, 15 Squats

800 Meter Run

05/26/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3

For Time:

10,000 Meter Row

Teams of 3 will take on the 10k row switching every 250m.

05/25/2018

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

Hang Power Clean (10ish min to find a heavy double )

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
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