Category: WOD

07/13/2018

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)

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 135/93

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 115/78

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 95/63

15 Burpee Box Jump Overs (24/20)

07/11/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Easy Row

Easy Bike

Push-up to Down Dog

Medium Row

Medium Bike

Active Spidermans

Faster Row

Faster Bike

Air Squats

Then

30 second ankle stretch each side

1 min med ball squat hold

30 second med ball child’s pose

Metcon (Time)

RX+ For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs 20/14

50/35 Calorie Bike

RX For Time:

300 Single Unders

1,500 Meter Row

100 Wallballs 14/10

35/25 Calorie Bike

07/10/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

5 min elbow plank

*every time you break, 30 sit-ups

07/09/2018

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 (AMRAP – Reps)

Teams of 3

AMRAP 7:

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/125

rest 3 minutes

50 Hang Squat Cleans 115/80

50 Hang Squat Cleans 135/95

AMRAP Hang Squat Cleans 155/105

rest 3 minutes

50 Deadlifts 185/135

50 Deadlifts 225/155

AMRAP Deadlifts 275/185

07/07/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
RX women thruster 63lb