Category: WOD

12/27/2017

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Power Snatches 75/55

30 Double Unders

15 Wallballs 20/14

30 Double Unders

*scale w/60 singles if not doing doubles

Metcon (No Measure)

2 Rounds:

50 AbMat Sit-Ups

20 Sumo Stance Good mornings(light)

12/26/2017

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 (2 count pause rep E2MOM for 12min 3-2-1-1-1-1)

We’ll start around 60%, working to a heavy single in 6 sets. If you miss, you’re done.

Metcon (2 Rounds for reps)

5 min AMRAP:

21 KB Swings 70/53(53/35)

21 F Squats 135/95(115/80)

15 Calorie Bike

15 KB Swings

15 Front Squat

10 Calorie Bike

9 KB Swings

9 Front Squat

5 Calorie Bike

Rest 5:00

5 min AMRAP:

21 KB Swings 70/53(53/35)

21 F Squats 115/80(95/65)

15 Calorie Bike

15 KB Swings

15 Front Squat

10 Calorie Bike

9 KB Swings

9 Front Squat

5 Calorie Bike

12/25/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

Merry Christmas!

Home WOD For Time:

Accumalate 10 minutes in an elbow plank. Perform 25 situps every time you break!

12/23/2017

By

Honey Badger Gym – CrossFit

12 Days of Christmas (Time)

1 Strict Pull-up/Chin-up(RX+ Ring/Bar Muscle up)

2 Burpees Over Bar

3 Deadlifts 225/155

4 Squat Jumps Over Bar

5 Hand Release Push-ups

6 Goblet Squats 53/35

7 KB Swings 53/35

8 Box Jumps 24/20

9 Grasshoppers (2for1)

10 Wall Balls 20/14

11 Cal bike, Row or Ski(first come first serve)

12 Step Back Lunges 53/35

*25 minute cap

12/22/2017

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

Thruster (10 min to find a heavy single)

These will come from the floor.

Raise the Bar (AMRAP – Reps)

8 min AMRAP:

3 Thrusters 95/63(75/55)

3 Toes to Bar

6 Thrusters

6 Toes to Bar

9 Thrusters

9 Toes to Bar

Etc..