Category: WOD

04/10/2017

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/Back Squat Cycle (4 sets of 7FS/13BS @ 70% rest 2ish min)

All percentages will be taken from your front squat. The sets will start with front squats, immediately followed by back squats. Do not rest between the two.

Metcon (AMRAP – Reps)

12 min EMOM:

Min 1: 1 Round of Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean&Jerks 135/93

RX+ strict pull-ups(feet start off the ground and arms completely locked out)

04/08/2017

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:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans

100 Toes to Bar

50 Squat Cleans

75 Burpees over Bar

100 Calorie Row

RX+ 135/93

RX 115/80

04/07/2017

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

Front Squat/Back Squat Cycle (4x7FS/13BS @ 94% of Monday’s weight w/2minish rest)

All percentages will be taken from your front squat. The sets will start with front squats, immediately followed by back squats. Do not rest between the two.

Metcon (Time)

RX+ 3 Rounds:

5 Ring Muscle-Ups

10 Power Snatches 115/80

20 Box Jump-Overs 24/20″

RX 3 Rounds:

5 Burpee CTB Pull-ups

10 Power Snatches 115/80

20 Box Jump-Overs 24/20″

Fitness 6 rounds alt. movements w/a partner:

10 reverse med ball burpees

10 Power Snatches

20 Box Jump-Overs