Category: WOD

05/15/2017

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 @95%)

Be smart. Failed reps aren’t the goal, drop the weight if need be.

Metcon (Time)

RX 3 Rounds:

9 Power Cleans 135/93

15 Push-ups

21 Air Squats

Dumpster Run

RX+ 5 rounds

05/13/2017

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 (Time)

Teams of 3*:

3 Rounds:

100 DB power cleans 50/35

HB”400″ Med-Ball Run 30/20

*1 athlete works at a time, except on the run which all three athletes complete together, carrying the med-ball anyhow.

05/12/2017

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 (6x3FS/6BS @94% of Monday’s weight )

Bike Test! (Time)

RX+ is 100cal for time

RX is 80cal for time

Fitness is 60 cal for time

05/10/2017

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

’17 regionals event 3ish (Time)

(20 minute cap)

RX+ For time:

100ft DB OH walking lunge 75/50

100 double-unders

50 wall-ball shots 30/20

10 rope climbs

50 wall-ball shots

100 double-unders

100ft DB OH walking lunges

*every time you break on the lunges, switch hands. Start behind last completed lunge.

RX For time:

100ft DB OH walking lunge 55/35

100 double-unders

50 wall-ball shots 20/14

10 bar muscle ups

50 wall-ball shots

100 double-unders

100ft DB OH walking lunges

Fitness For time:

100ft OH walking lunges (DB, KB or plate)

100 single-unders

50 wall-ball shots

Accumulate a 2 minute hang from bar

50 wall-ball shots

100 single-unders

100ft OH walking lunges

05/09/2017

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
Add shoulder prep

Shoulder Press (3 reps @90% E2MOM for 8 min )

Metcon (AMRAP – Reps)

4 min AMRAP:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

4 min AMRAP:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

4 min AMRAP:

15 Calorie Row

15 Burpees

15 Pull-ups