Category: WOD

07/27/2018

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

Power Clean + Front Squat + Push Jerk (10ish min to fine a heavy single for the day)

Metcon (AMRAP – Reps)

3 min AMRAP:

3 Power Cleans

3 Front Squats

3 Push Jerks (135/93)

Rest 3 Minutes

3 min AMRAP:

3 Power Cleans

3 Front Squats

3 Push Jerks (155/103)

Rest 3 Minutes

3 min AMRAP:

3 Power Cleans

3 Front Squats

3 Push Jerks (185/133)

07/25/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Easy Row or Bike

Barbell Good Mornings

Medium Row or Bike

Barbell Elbow Rotations

Faster Row or Bike

Stiff Legged Deadlifts

Spiderman Crawls

Pausing Back Squats

Samson Stretch

Strict Press & Reach

Push-up to Down Dog

Pausing Front Squats

Metcon (Time)

3 rounds of:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 rounds of:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 rounds of:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

07/24/2018

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)

21-15-9:

Deadlifts 275/185

Box Jumps 30/24″
Deadlifts should be something you can lift for 10-15 reps unbroken when fresh. Heavy, but doable. We’re trying to jump to a higher box than we normally use in workouts, but not at the expense of safety. Be smart, move well, have fun!

07/23/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

Quad Pulls

Knee Tucks

Alt. Cross Kicks

10 Knuckle Drags

Alt. Groin Stretch

Cradle Stretch

Samson Stretch

Spiderman Crawl

Inchworm

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Metcon (Time)

3 Rounds:

800 Meter Run*

30 Wallballs 20/14

30 Alt. DB Snatches 50/35

*if unable to run, 50/35 cal bike or 1000/800m row.
Choose a medicine ball and dumbbell weight that you’re capable of holding on for 25+ repetitions unbroken when fresh. We’re trying to get each movement done in 1-3 sets.

07/21/2018

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 (AMRAP – Reps)

Teams of 3:

7 min AMRAP:

100/70 Calorie Bike

Max Clean and Jerks 135/93

Rest 3 Minutes

6 min AMRAP:

80/60 Calorie Bike

Max Power Snatches 115/78

Rest 3 Minutes

AMRAP 5:

60/40 Calorie Bike

Max Thrusters 95/63