Category: WOD

05/23/2018

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
Then snatch primer/warmup

Hang Power Snatch (10ish min to establish a heavy double )

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Power Snatches 75/55

30 Double Unders

15 Wallballs 20/14

30 Double Unders

05/22/2018

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

Metcon (Time)

RX+ 21-15-9:

Deadlifts 225/155(RX155/105)

400 Meter Run

05/21/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Alt. Groin stretch

Samson stretch

Easy Row

Active Spidermans aka creepy bear crawls

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

PVC pass throughs

1 min warrior squat(alternate reaching to the sky with each hand, while other hand holds onto barbell on the floor)

30 seconds of PVC or light barbell OHS

Then with an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Metcon (Time)

For Time:

5 Rounds of “Cindy”

30 Overhead Squats 135/93

1,000 Meter Row

“Cindy” is:

5 pull-ups

10 push-ups(chest to floor)

15 air squats(no hands)
Choose a weight on OHS you could achieve 15+ unbroken reps.

05/19/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3(30 Minute Cap):

65/45 Cal Bike

75 Power Snatches 75/53

75 Thrusters

65/45 Cal Bike

60 Power Snatches 95/63

60 Thrusters

65/45 Cal Bike

45 Power Snatches 115/78

45 Thrusters

65/45 Cal Bike

30 Power Snatches 135/93

30 Thrusters

65/45 Cal Bike

15 Power Snatches 155/103

15 Thrusters

05/18/2018

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

Shoulder Press (5 reps E2MOM for 10min)

Build to a heavy 5, from the floor or rack.

Metcon (AMRAP – Reps)

3 Rounds:

90sec Calorie Row

90sec Shuttle Sprints

90sec Burpees

90sec rest