Category: WOD

03/07/2018

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 (4 Rounds):

A) 7 Wallballs (20/14) + 3 Bar Muscle-ups or 7 CTB Pull-ups

B) 15 Box Jumps 24/20”

C) 7 Power Snatches (95/63) + 7 Overhead Squats (95/63)

D) 15/12 Calorie Row

03/06/2018

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 (Time)

RX+ For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

10-8-6-4-2: Deadlift 275/185

RX For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: Sit-Ups

25-20-15-10-5: Deadlifts 155/105

03/05/2018

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

Single Arm Dumbell Press (3×8 at 75ish %)

Metcon (AMRAP – Rounds and Reps)

RX+ 12 min AMRAP:

12/9 Calorie Bike

30 Air Squats

12/9 Calorie Bike

15 DB Push Press (men 40s or 45s/women25s or 30s)

RX 12 min AMRAP:

12/9 Calorie Row(or bike)

30 Air Squats

12/9 Calorie Row(or bike)

15 Barbell Push Press 75/55

Weightlifting

03/03/2018

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 (Calories)

Teams of 3

25 min AMRAP:

20/15 Calorie Row

7 Box Jumps 24/20

7 Chest to Bar Pull-Ups

*all 3 athletes must do movements as RX for team to receive an RX score.
In this team of 3 workout, athletes will try to rack up as many calories on the rower as they can in 25 minutes. The score will be total calories, with the other two movement being prerequisites to getting back on the rower. The rower will always be going today. Once partner one clears the rower, they will move onto the box jumps and partner 2 will begin rowing, and so on. These are regular box jumps, meaning athletes will come to full extension at the top of each rep. The pull-up variation athletes choose should be something they can get done in 1-2 sets without a doubt.

03/02/2018

By

Honey Badger Gym – CrossFit

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean