Category: WOD

07/12/2017

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (5 reps E2MOM for 10min @70% )

Metcon (AMRAP – Rounds and Reps)

Teams of 2, 20 min AMRAP:

5 Front Squats 165/110

15 Plate Hops 45#

10 Calorie Row(or bike coaches choice)

Metcon (Time)

“Individual wod”

10 Rounds:

5 Squat Cleans 135/93

10 Cal Assault Bike

30 Double Unders

Rest 1:00 between round

07/11/2017

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

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

07/10/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Hang Clean (12 min to establish a triple from the knee )

Metcon (AMRAP – Reps)

12 min AMRAP:

40 sec ME wallballs 20/14

20 sec rest

40 sec ME calorie row

20 sec rest

40 sec ME box jump overs 24/20″

Rest 20 sec

07/08/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

In teams of 3, for Time:

150 burpees

75 power snatches 95/63

50 chin-ups (kip or strict)

Then

12 dumpster run relays(4 each person)

75 clean and jerks 115/73

50 chin-ups (kip or strict)

07/07/2017

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 (3reps EMOM for 10min @75% 2 count pause 1st rep)

Metcon (Time)

RX+ 3 rounds:

75 double unders

50 air squats*

25/18 cal row

RX 3 rounds:

100 single unders

50 air squats*

30 Russian swings 70/53

*keep those hands off your legs