Category: WOD

09/01/2017

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 (4 reps E2MOM for 10 @ 75%)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

“Amanda” 2 & 3 (Time)

RX+ “Amanda” #1

12-9-6

Burpee Chest to Bar Pull-ups

Power Snatch 115/80

Overhead Squats 115/80

RX “Amanda” #2

15-12-9

Burpees

Pull-ups

Power Snatch 95/65

08/30/2017

By

Honey Badger Gym – CrossFit

less talky, more squatty (warm-up) (No Measure)

10 wall balls

high knees down, butt kicks back x2

10 wall balls

bear crawl down, alt. groin stretch back

10 wall balls

runners/hip flex stretch down, inch worm back

10 wall balls

burpee broad jumps down, alt. cross kicks back

10 wall balls

3 count squat and hammy stretch x10

Metcon (3 Rounds for reps)

5 min AMRAP:

50/35 Calorie Row

AMRAP Macho Man 135/93(115/73)

rest 5 minutes

5 min AMRAP:

35/25 Calorie Row

AMRAP Macho Man 155/103(135/93)

rest 5 minutes

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man 185/123(155/103)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

08/29/2017

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

Push Press (10 min to work to a heavy single)

You will only be allowed 1 attempt after your first miss, so make smart jumps.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

08/28/2017

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

Snatch (12 min to establish a heavy single)

You will only be allowed one attempt after your first miss, make your jumps smart.

Metcon (AMRAP – Reps)

RX+ 15 min AMRAP:

50 Double Unders

18/12 Calorie Assault Bike

15 DB Hang Squat Cleans (50/35)

RX 5 rounds for max reps:

30 sec ME double unders

30 sec rest

30 sec ME bike or row for Cals

30 sec rest

30 sec ME DB hang squat cleans(note weight used)

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

4 Rounds, building in weight:

12 Dumbbell Bench Press

12 Dumbbell Bent Over Rows (each arm)

12 Dumbbell Reverse Lunges (50’s/35’s, from hang position)

followed by…

100 reps band pull aparts. Switch between over and underhand on each break.