Category: WOD

03/21/2018

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

Metcon (No Measure)

16 min EMOM:

1: 14/12 Calorie Row(or bike)

2: 12 Sumo Deadlift High Pulls 95/63

3: 10 Chest to Bar Pull-Ups

4: 8 Burpee Box Jumps 24/20
1: if you rowed yesterday, use a bike today

2: choose a weight that you can complete unbroken with solid movement

3: if needed, mix between regular and chest to bar to keep work to no more than 30 seconds

4: move smooth, jump high, be safe

03/20/2018

By

Honey Badger Gym – CrossFit

Bus: 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

Front Squat (10ish min to find a heavy paused single)

No misses

Metcon (Time)

RX+ 4 Rounds E4MOM for 16min:

12 Thrusters 95/65

12/9 Calorie Bike

18 x Shuttle Sprints

RX 4 Rounds E4MOM for 16min:

12/9 Calorie row(or bike)

15 Front Squats 95/65

12 x Shuttle Sprints

*slowest round is your score

03/19/2018

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

Hang Power Clean (5-4-3-2 then 1 rep E2MOM for 10 min)

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

30 KB Swings 53/35

30 Double Unders

30 Hand Release Push-ups

30 Double Unders

03/17/2018

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

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 min AMRAP:

3,000/2,400 Meter Row

Directly into…

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters 95/63

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters 115/83

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters 135/93

*Teams of 1 man and 2 women will complete 2,600 Meters, while teams of 2 men and 1 woman will complete 2,800 Meters.

03/16/2018

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

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

18.4 active life warmup (No Measure)

2 min stiff legged row

then

3 rounds of:

20sec handstand hold

20 sec bar hang

then

3 rounds:

3 inch worms

6 hollow rocks

3 deads(build weight each round)

1 hspu(or 2 hrpu)

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes