Category: WOD

04/03/2018

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 (AMRAP – Reps)

4 min AMRAP:

21/15 Calorie Bike

21 Toes to Bar

21 Front Squats (115/80)

rest 4 minutes

4 min AMRAP:

15/12 Calorie Bike

15 Toes to Bar

15 Front Squats (135/95)

rest 4 minutes

4 min AMRAP:

9/6 Calorie Bike

9 Toes to Bar

9 Front Squats (155/105)

*must complete a full round of all movements in each amrap for RX

*scale for intensity, situps or knee raises may be subbed for ttb, row may subbed for bike, lighter weights to ensure complete rounds are achieved

04/02/2018

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 (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Power Snatch (15 minutes to work to a heavy single )

“Heavy” does not mean you have to PR/go for a new 1RM. We’re looking for quality movements while building. If mechanics begin to break down, stop building and save that energy for the wod that follows.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If you’ve never done “Isabel” before, try using a weight that you could perform 12-15 reps unbroken.

If you’ve got a performance history, and you went sub 3 minutes last time with something other than the suggested weights, add weight to your barbell for this attempt.

03/31/2018

By

Honey Badger Gym – CrossFit

Cindy likes cardio (AMRAP – Reps)

Teams of 3:

20 min AMRAP:

5 pullups

10 hand release pushups

15 air squats(no hands)

*partner 1 does 1 round of cindy

*partner 2 bikes for calories

*partner 3 rows for calories

Keep the same rotation, and switch to the next machine or “cindy”, when a round of “cindy” is completed

Score is total reps+calories of all machines

03/30/2018

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

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Power Snatches 95/63

30 Wallballs 20/14

60 Double Unders
The weight on the barbell and wallball in today’s triplet should be a weight that athletes are capable of completing unbroken when fresh. In order to keep moving forward, we are looking to spend no more than one minute on the rope. Options today include reducing reps, 2x single unders, or one minute of double under attempts. Score is total rounds and reps at the end of the 15 minutes.

03/28/2018

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)

Teams of 3:

7 min AMRAP:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

7 min AMRAP:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

7 min AMRAP:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)