Category: WOD

05/22/2017

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 (D-Day 6x2FS/4BS @100%)

2010 Northwest Regional Event 1 (Time)

3 rounds:

10 Overhead Squats 135/93

50 Double Unders

05/20/2017

By

Honey Badger Gym – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women:

WB 14lb

SDHP 55lb

05/19/2017

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 @ 94% of Monday’s weight)

Metcon (Time)

3 rounds:

21 burpees

Food4Less lap

05/17/2017

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Metcon (AMRAP – Rounds and Reps)

RX+ 13 min AMRAP:

55 Calorie Row

55 Thrusters 95/63

55 Pull-ups

55 HSPU

RX 13 min AMRAP:

55/40 Calorie Row

55 Thrusters 95/63

55 Pull-ups

55 DB Push Press 35/25s

Fitness 13 min AMRAP:

55/40 Calorie Row

55 Thrusters

55 Jumping Pull-ups

55 DB Push Press

05/16/2017

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Shoulder Press (2 reps E2MOM for 8 min @ 90%)

Metcon (3 Rounds for reps)

3 min AMRAP:

12 burpees

12 Power Snatch 75/55

Rest 3:00

3 min AMRAP:

12 burpees

8 Power Snatch 95/65

Rest 3:00

3 min AMRAP:

12 burpees

4 Power Snatch 115/75

RX+

12 cal bike for burpees

95/63

115/73

135/93