Category: WOD

05/27/2017

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)

Part 1, 4 min AMRAP:

7 overhead squats 115/75

25 double unders

7 HSPU

7 thrusters 115/75

25 double unders

7 HSPU

7 front squats 115/75

25 double unders

7 HSPU

Rest 1 min when amrap is over and continue into part 2..

Metcon (Time)

Part 2, For Time(6 min cap):

12 overhead squats 95/65

25 unbroken double unders

12 toes to bar

12 thrusters 95/65

25 unbroken double unders

12 toes to bar

05/26/2017

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

Front Squat (6x2FS/4BS @80%)

Metcon (Time)

75/60 cal bike

50 power snatches 75/55

25 burpees over the bar

05/24/2017

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

Power Clean (12ish min to find a heavy single for the day )

2 misses and you’re done, move well.

Metcon (AMRAP – Reps)

Alternating EMOM:

RX+ 16min(344reps)

1: 12 KB Front Rack Lunges 53s/35s

2: 12 Deficit Push-ups (stacking plates)

3: 12 DB Box Step-Ups 45s/30s

4: 50s Plank Hold (elbows)

RX 12min(228reps)

1: 12 KB/DB Front Rack Lunges 35s/20s

2: 12 Deficit Pushups

3: 12 DB Box Step-ups 45s/30s

4: 40s Plank Hold

05/23/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Shoulder Press (1 rep E2MOM for 8 min @ 95%)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups