Category: WOD

02/21/2018

By

Honey Badger Gym – CrossFit

ROW-ling (AMRAP – Reps)

10 frames: (damper at 5)

row to get as close to 100m as possible every frame. How ever many meters you roll over or under, there will be penalty reps with a certain movement for the day. Complete your penalty reps while your partner is ROWling their next frame. If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.

Metcon (No Measure)

12 min EMOM

Minute 1 – 15/12 Calorie Row

Minute 2 – 6 P. Cleans 155/103

Minute 3 – 50 Double Unders

02/20/2018

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

Power Snatch (10ish min to find a heavy 2 touch and go )

Metcon (Time)

RX+ For Time:

20 Burpee Box Jump Overs 24/20

30 Power Snatches 95/63

40 Overhead Squats 95/63

50/35 Calorie Assault Bike

For Time:

20 Burpee Box Jump Overs 24/20

30 Power Snatches 75/55

40 Overhead Squats 75/55

35/25 Calorie Bike

02/19/2018

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 (AMRAP – Reps)

4 min AMRAP:

27/20 Calorie Row

27 Wallballs 20/14

27 Chest to Bar Pull-ups

rest 4 minutes

4 min AMRAP:

21/15 Calorie Row

21 Wallballs 20/14

21 Toes to Bar

rest 4 minutes

4 min AMRAP:

15/10 Calorie Row

15 Wallballs 20/14

15 Pull-ups

02/16/2018

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

Clean and Jerk (10ish min to find a heavy single)

After the warmup we’ll group up with 2-3 people.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
10 bar muscle ups or 20 reverse med ball Burpees for the scale