Category: WOD

05/08/2017

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 @90%)

DROP WEIGHT IF NEED BE. If you’ve been struggling and working off of your true 1rm it may be wise to drop your percentages slightly. Made reps are more important than failed ones, enjoy!

Metcon (Time)

21 Thrusters 75/55

21 Kettlebell Swings 53/35

Food4Less lap

15 Thrusters

15 Kettlebell Swings

Food4Less lap

9 Thrusters

9 Kettlebell Swings

Food4Less lap

*keep the weights light, go for unbroken and fast!

05/06/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Metcon (Time)

RX+ For Time

50 Cal Row

50 Box Jump Overs 24/20″

50 Deadlifts 185/125

50 Wallballs 20/14

50 Ring Dips

50 Wallballs 20/14

50 Deadlifts 185/125

50 Box Jump Overs 24/20″

50 Cal Row

RX in teams of 2, for time:

100 Calorie Row

100 Box Jump Overs 24/20″

100 Deadlifts 185/125

100 Wallballs 20/14

100 Burpees

100 Wallballs 20/14

100 Deadlifts 185/12

100 Box Jump Overs 24/20″

100 Calorie Row

05/05/2017

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 )

Sprint Nancy (Time)

5 rounds:

15 ohs 75/55

100m run

05/03/2017

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 (Time)

RX+ For time:

21 – 15 – 9

Bike for Calories

Kettlebell Swings 70/53

18 – 12 – 6

Row for Calories

Burpees Over Rower

12 – 9 – 6

Squat Cleans 155/103

Dumpster Run

RX For Time:

21 – 15 – 9

Mountain Climbers(2for1)

Kettlebell Swings 53/35

21 – 15 – 9

Row for Calories

Burpees

21 – 15 – 9

Medball Squat Cleans (20/14)

Dumpster Run