Category: WOD

04/20/2018

By

Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x

Back Squat (3 paused(2 count) reps E2MOM for 12 min)

Try to build every set. Posture and position should not be sacrificed for more weight. Find your end range and get comfortable there.

Metcon (Time)

30-20-10

Alternating DB Snatch 50/35

Bottoms-up Burpees*

Weighted Step Back Lunges 50/35
*For the bottoms up burpee, chest must hit the ground and both feet must be flush with floor on the up(not toes or one foot, don’t wanna see any air between the bottom of your feet and the floor).

04/18/2018

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Metcon (Time)

RX for time:

50 Rig Target Burpees

200 Single Unders

50 Shuttle Runs

200 Single Unders

50 Rig Target Burpees

RX+ for time:

1500m row

100 Double Unders

50 Calorie Bike

100 Double Unders

1500m row

*RX+ can look back to 12/18/2017 to compare scores

04/17/2018

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
Spencer Arnold snatch warmup w/pvc or barbell if capable

Snatch (10ish min to work to a heavy single )

Full snatch is the goal today, but power is acceptable if it allows us to keep better movements.

Metcon (AMRAP – Reps)

RX+ 9 min AMRAP:

1 Ring Muscle-ups

1 Squat Snatch 135/93

2 Ring Muscle-ups

2 Squat Snatch

3 Ring Muscle-ups

3 Squat Snatch

…

Up by (1) rep until finish

We’ll scale movements as need be to match your goals.

RX 9 min AMRAP:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

…

Up by (2) reps until finish

04/16/2018

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)

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings 53/35

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts 75/55

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps 24/20

*40 min cap

*scale for the workout for yourself, so the wod doesn’t scale it for you 🙂

04/14/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

Team of 3

10 minutes:

125/100 Cals

ME Clean & Jerks 135/95

Rest 2 minutes

8 minutes

100/75 Cals

ME Power Snatches 115/75

Rest 2 minutes

6 minutes

75/50 Cals

ME Thrusters 95/65