Category: WOD

04/13/2018

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 (Time)

RX+ for time:

1000m Row

30 Deadlifts 225/155

50 Bar Facing Burpees

*scale for intenisty

*Choose a weight you could do 20+ reps unbroken and still function well afterwards.

*If lateral burpees or burpees keep you moving faster, lets go with those today.

04/11/2018

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 (Establish a “heavy” 5 reps for the day)

Metcon (AMRAP – Reps)

14 min EMOM:

Min 1: 15/12 assault bike calories

Min 2: 30sec max med ball cleans 20/14

*full extension on cleans for both the pull and the finish of the squat

04/10/2018

By

Honey Badger Gym – CrossFit

HBG 2.0 Helen (Time)

400m ish run

21 kb swings 53/35

12 pull-ups

Metcon (No Measure)

Lil something extra if you want it..

3 Giant Sets:

10 Dumbbell Floor Press

15 Romanian Deadlifts(light)

20 Close Grip Pushups

25 Barbell Good Mornings(light)

Rest 2:00

04/09/2018

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

Clean and Jerk (10ish min to find a heavy Power clean&jerk single)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Use a weight you could perform 10-15 reps unbroken. Intensity is the goal, not 30 reps of heavy singles.

04/07/2018

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

“the CHIEF” (5 Rounds for reps)

5 Rounds:

3 min AMRAP:

3 Power Cleans (135/93)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds