Category: WOD

09/03/2018

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

Hang Power Clean (10 min to establish a heavy 3 for the day )

Metcon (Time)

Teams of 3:

3 Rounds For Time:

45 Hang Power Cleans

60 Synchro Air Squats

60/45 Calorie Row

RX+ 155/103

RX 95/63

09/01/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

RX+ For time:

30 Chest to Bar Pull-ups

800 Meter Run

15 Power Snatches 135/93

800 Meter Run

15 Power Snatches 135/93

800 Meter Run

30 Chest to Bar Pull-ups

(RX pull-ups, 115/78)

08/31/2018

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

Deadlift (2 reps EMOM for 8 min )

Use a challenging, yet doable weight for all sets. Positions take priority.

Metcon (Time)

1,000 Meter Row

Directly into…

RX+ 3 Rounds:

21 Deadlifts 135/93

15 Barbell-Facing Burpees

9 Push Jerks 135/93

(RX 105/70, lateral burpees over bar)

08/29/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Thruster (13ish min to establish a heavy 3 from the floor)

Metcon (Time)

2 rounds:

400m run

21 thrusters 95/63

08/28/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Quad Stretches

Alternating Cross Kicks

Jumping Jacks

Spiderman or Bear Crawls

Air Squats

Easy Single Unders

Samson Stretch

Push-up to Down Dog

Higher Single Unders

Then w/Empty Bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotates

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

15 Power Cleans 115/78

30 Double Unders

15 Toes to Bar