Category: WOD

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)

05/02/2018

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Metcon (AMRAP – Reps)

RX+ 5 min AMRAP:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

RX+ 5 min AMRAP:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

RX+ 5 min AMRAP:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

*RX

200 single under buy-in

Men 75/95/115

Women 53/63/78

05/01/2018

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

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

04/30/2018

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

Thruster (10ish min to find a heavy double from the floor)

Metcon (Time)

RX+ For Time:

21-15-9

Thrusters 115/80

CTB Pull-ups

RX “Fran”

21-15-9

Thrusters 95/63

Pull-ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

04/28/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

20min AMRAP w/ a partner:

20 push-ups *

20 alternating lunges *

Parking lot lap(together)

*weighted pushups/lunges optional

RX+ do all movements synchronized