Category: WOD

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

05/08/2018

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 (10ish min to build to heavy 3)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders

30 Wallballs 20/14

15 Deadlifts (245/165)

05/07/2018

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
Followed by a barbell warmup, coaches choice.

Metcon (Calories)

3 min AMRAP :

21 Lateral Barbell Burpees

21 Overhead Squats 75/53

Max Calorie Bike

rest 3 minutes

3 min AMRAP:

18 Lateral Barbell Burpees

18 Overhead Squats 95/63

Max Calorie Bike

rest 3 minutes

3 min AMRAP:

15 Lateral Barbell Burpees

15 Overhead Squats 115/78

Max Calorie Bike

rest 3 minutes

3 min AMRAP:

12 Lateral Barbell Burpees

12 Overhead Squats 135/93

Max Calorie Bike

05/05/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3

For Time (25 Minute Cap):

400 Meter Burden Run

100 Deadlifts 155/103

400 Meter Burden Run

80 Hang Power Cleans 155/103

400 Meter Burden Run

60 Front Squats 155/103

400 Meter Burden Run

40 Push Jerks 155/103

400 Meter Burden Run

20 Clusters 155/103

Burden Weight: (53/35)

05/04/2018

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

Front Squat (10ish min to find a heavy single)

No misses, stay smart and move well.

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

Parking Lot Lap

20/14 Calorie Row

2 Rounds of:

4 Bar MU

8 HSPU

16 Air Squats(no hands)

RX 20 min AMRAP:

Parking Lot Lap

14/10 Cal Bike(or row 20/14)

2 Rounds of “Cindy”

“Cindy”:

5 Pull-ups(do strict if you can)

10 Hand-release Push-ups

15 Air Squats(no hands)