Category: WOD

12/20/2017

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)

20 mn AMRAP, teams of 2:

30 Air Squats

15/12 Calorie Row

7 Clean and Jerks 95/63

*Partners alternate complete rounds

Metcon (5 Rounds for time)

Every 4 minutes(5 rounds):

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks 135/93

12/19/2017

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

Overhead Squat (12ish min to establish a heavy triple)

Mechanics are of the upmost importance. Load will always take second place to proper position. We’ll build with intent and make smart jumps. One miss and you’re done.

Metcon (Time)

RX+ For Time:

20 Power Snatches 115/80

20 Barbell-Facing Burpees

20 Overhead Squats

20 Barbell-Facing Burpees

20 Squat Snatches

RX For Time:

20 Power Snatches 95/63

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

12/18/2017

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Metcon (Time)

(RX) for time:

75 Russian Swings 53/35

150 Singles

100 Step-ups (20”)

150 Singles

75 Russian Swings 53/35

(RX+) for time:

1500m Row

100 DU

50 Calorie Bike

100 DU

1500m Row

*RX+ can compare to 12/14/2016
RX+ should be proficient with the machines and double unders(50+ unbroken in workouts regularly).

12/16/2017

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

RX+ 25 min AMRAP:

50 Calorie Row

27 Bar Facing Burpees

27 Power Snatches 75/53

40 Calorie Row

21 Bar Facing Burpees

21 Power Snatches 95/63

30 Calorie Row

15 Bar Facing Burpees

15 Power Snatches 135/93

20 Calorie Row

9 Bar Facing Burpees

9 Power Snatches 165/108

10 Calorie Row

6 Bar Facing Burpees,

Max Power Snatches 185/123

RX Teams of 3, 25 min AMRAP:

70/50 Calorie Row

70 Bar-Facing Burpees

70 Power Snatches 75/53

60/40 Calorie Row

60 Bar-Facing Burpees

60 Power Snatches 95/63

50/35 Calorie Row

50 Bar-Facing Burpees

50 Power Snatches 115/78

40/30 Calorie Row

40 Bar-Facing Burpees

40 Power Snatches 135/93

30/20 Calorie Row

30 Bar-Facing Burpees

Max Power Snatches 155/103

12/15/2017

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

Heartbreak Kid (Time)

RX+ 3 Rounds:

10 Front Squats 185/133

20 Chest to Bar Pull-Ups

50 Double Unders

RX 3 Rounds:

10 Front Squats 135/93

20 Pull-Ups

50 Double Unders

Metcon (Time)

Extra Work(optional)

4 rounds:

15 unbroken touch and go deadlifts (225/155)

Rest as little as possible between sets
Weight should be something you could complete for 20 reps. Think something in terms of “heavy” for a 21-15-9 workout.