Category: WOD

01/30/2018

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

N.E Opening Day (Time)

(RX+) 21-15-9:

Wallballs to 10ft 20/14

C2B Pull-ups

Thrusters 95/63

Box Jumps 24/20″

Kettlebell Swings 53/35

(RX)

womens wb to 9ft

pullups

*SCALE for intensity! It’s time to move and breathe, so lets get after it.

01/29/2018

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

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 (Time)

RX+ 4 rounds:

60 Double Unders

30/21 Calorie Row

10 Power Snatches 135/93

RX w/a partner, Alt. Complete rounds(4 each):

30 Double Unders*

15/12 Cal bike or Row*

10 Power Snatches 95/63

*fitness 60 singles, 12/9 cals

01/27/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

RX+ Teams of 3

25 min AMRAP:

200/150 Calorie Assault Bike

120 Chest to Bar Pull-ups

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)

RX Teams of 3

25 min AMRAP:

200/150 Calorie Bike

120 Pull-ups

60 Clean and Jerks (75/55)

50 Clean and Jerks (95/65)

40 Clean and Jerks (105/75)

30 Clean and Jerks (115/80)

20 Clean and Jerks (135/95)

01/26/2018

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

Dumbbell Power Snatch (8ish min to find a heavy 10 reps touch and go )

From the floor to overhead in one fluid motion. You can use the muscle snatch approach, re-dip if need be. Not a clean and press.
Alternating 5 each arm. No resetting on the floor. DB must switch hands before lowering both heads back to the floor.

Metcon (AMRAP – Rounds and Reps)

RX+ 13 min AMRAP:

70 Alt. DB Snatches 50/35

60 Wallballs 20/14

50 Calorie Row

40 Handstand Push-ups

RX AMRAP 13:

70 Alt. DB Snatches 40/25

60 Wallballs 20/14

50/35 Calorie Row

40 HSPU w/pad or HRPU

01/24/2018

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

Metcon (3 Rounds for reps)

RX+ 5 min AMRAP:

Buy In: 100 Double Unders

12 Front Squats 95/63

4 Burpee Box Jump Overs 30/24”

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

8 Front Squats 115/83

4 Burpee Box Jump Overs

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

4 Front Squats 135/93

4 Burpee Box Jump Overs

RX

60 double-under or 200 single-under buy ins

65/45, 75/55, 95/65 front squats

24/20” Burpee Box Jump Overs

Metcon (No Measure)

If you have time, and space allows, grab a rower and hit a 2-3000m Row at a recovery pace. Or grab a bike and ride 4-6miles at a recovery pace.