Category: WOD

07/17/2017

By

Honey Badger Gym – CrossFit

Back Squat (6 reps @ 75% E3MOM for 15)

Metcon (AMRAP – Reps)

Tabata Row for calories

Tabata Swings 53/35

Tabata Overhead squats 75/55

07/15/2017

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

Metcon (Time)

3 rounds:

Honey Badger “400”

21 pull-ups

12 hang power snatches 95/63

07/14/2017

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

Deadlift (12 min to establish a heavy triple for the day)

Metcon (Time)

For Time:

15 Deadlifts (185/135)

30 Sit-ups

12 Deadlifts (185/135)

24 Sit-ups

9 Deadlifts (185/135)

18 Sit-ups

6 Deadlifts (185/135)

12 Sit-ups

3 Deadlifts (185/135)

6 Sit-ups

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