Category: WOD

01/23/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ 4 Rounds:

21/15 Cal Bike(or Row, coaches choice)

15 Toes to Bar

7 Clean and Jerks 155/103

RX 4 Rounds:

40 Split Jumps

20 Hanging Knee raises

7 Clean and Jerks 95/65

01/22/2018

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (5 reps E3MOM for 9 minutes)

We’ll start at a moderate to heavyish load, and either build or stay the same for all 3 sets. Not looking for maximal, just something heavy that challenges you.

Metcon (Time)

RX+ 3 Rounds:

63 Air Squats

42 Calorie Row

21 Kipping HSPU

RX 3 Rounds:

50 Air Squats

35 Pushups

25 KB SDHP 53/35

01/20/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

E4MOM for 20min(5rounds):

15 C2B Pull-Ups(pull-ups)

18 DB Snatches 50/35

15/12 Calorie Assault Bike

*Score is slowest round

Fitness for Time:

15 Ring Row

20 Dumbbell Snatches

40 Mountain Climbers(2for1)

01/19/2018

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

Front Squat (3 reps E2MOM for 10 min)

Choose a weight for between 80-85% and stay there for all 5 sets.

Metcon (Time)

For Time:

21 – 15 – 9

Bike for Calories

Thrusters 95/63

Directly into…

15 – 12 – 9

Row for Calories

Hang Squat Cleans

Directly into…

12 – 9 – 6

Burpees over Bar

Overhead Squats

01/17/2018

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

Deadlift (10ish min to find a heavy triple )

Marston (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

1 Deadlift (405/285#)

10 T2B

15 Barbell Burpees

RX=315/205

*we’re looking for a heavy deadlift today, but not at the expense of safety. Take your time and use proper mechanics for every single performed today. Coaches will guide you in the right direction for weight.
RX+ is bar facing Burpees