Category: WOD

05/16/2018

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side
Snatch warmup to follow

Snatch (10ish min to build to a heavy single hang+floor)

Full snatch is the goal, but power is acceptable if still perfecting movement and positions.

Metcon (Time)

RX+ For Time:

21-15-9

Squat Snatch (95/63

Chest to Bar Pull-ups

RX For Time:

15-12-9

Power Snatch 95/63

Overhead Squats 95/63

Pull-ups

Fitness For Time:

15-12-9

Power Snatch

Overhead Squats

Pull-ups or jumping pull-ups

05/15/2018

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

Metcon (Time)

(RX+) Every 4min for 5 rounds:

30 Air Squats(no hands)

20/14 Calorie Row

10 Lateral Burpees over Rower

(Score is slowest round, all rounds must be sub 3:00 to be as prescribed)

(RX) 10 rounds w/a partner for time:

30 Air Squats

12/9 Calorie Bike

10 Burpees

05/14/2018

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)

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks 115/80

30 Double Unders After Each Set
We should choose a weight that can be cycled unbroken for 15+ reps. Dropping to singles is not the intent is this wod, grip and intensity is.

30 seconds of double under practice or 60 singles today.

05/11/2018

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

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

50 Alternating DB Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Handstand Push-ups

05/09/2018

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Clean and Jerk (10ish min to find a power 3 position + split jerk)

Position 1: above knee

Position 2 below knee

Position 3: floor

Reps will be touch and go, no dropping or resetting.

Metcon (Time)

3 Rounds:

10 Clean and Jerks 135/93

400 Meter Run