Category: WOD

06/13/2017

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 (3 Rounds for reps)

4 min AMRAP:

27 Hang Power Cleans 115/73

27 Wallballs 20/14

27 Calorie Bike

Rest 4:00

4 min AMRAP:

21 Hang Power Cleans 115/73

21 Wallballs 20/14

21 Calorie Bike

Rest 4:00

4 min AMRAP:

15 Hang Power Cleans 115/73

15 Wallballs 20/14

15 Calorie Bike

RX+ 135/93, WBs to 10ft

06/12/2017

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

Front Squat (12minE2MOM 2×70,75,80,85%, 2×1@90%)

Metcon (AMRAP – Rounds and Reps)

18min AMRAP w/a partner:

30 KB Swings 70/53

20 Box Jump Overs 20″

15 Toes to Bar

10 Goblet Squats 70/53

RX+ 18min AMRAP:

18/12 Calorie Row

15 Box Jump Overs 24/20″

12 TTB

9 DB Front Squats 50s/35s

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-ups

10 Dumbbell Strict Presses

10 DB Bent Over Rows (each arm)

Then,

100 Calorie Bike

Then,

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 DB Bent Over Rows (each arm)

06/10/2017

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

Metcon (AMRAP – Reps)

5 Rounds:

1:00 Row for Cals

1:00 Power Snatch 75/55*

1:00 Burpees

1:00 Rest

*Women will use training bar.

06/09/2017

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 – Rounds and Reps)

20 min AMRAP in Teams of 2:

12/9 Calorie Bike

12/9 Calorie Row

12 Thrusters 65/45

*partners complete full round before switching