Category: WOD

04/05/2017

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 (AMRAP – Reps)

RX+ 25 min AMRAP, Teams of 3:

100 Cal Bike

50 Power Cleans (135/93)

100 Cal Bike

50 Power Cleans (155/103)

100 Cal Bike

50 Power Cleans (185/133)

100 Cal Bike

Max Power Cleans (205/143)

RX

Cal Row(or bike, coaches choice)

95/63

115/73

135/93

155/103

04/04/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

MMGT x Shoulder Prep

Shoulder Press (4 reps E2MOM for 10min 1@75% then 4×4 @ 80%)

Metcon (Time)

RX+

Buy in of 50/35 Calorie Row

5 Rounds:

10 Burpees

10 Toes-to-Bar

Buy out of 50/35 Calorie Row

RX

Buy in 40 Russian Swings 53/35

5 rounds:

10 burpees

10 hanging knee raises

Buy out of 40 Russian Swings 53/35

04/03/2017

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 (4x7FS/13BS @ 65% rest 2-3 minutes after each set)

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 – Rounds and Reps)

8 min AMRAP:

30 Air Squats

30 Double Unders

10 push press 135/93

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

3 Rounds:

7 Close Grip Push-ups

7 Strict Pull-ups

7 Bench Press 135/95

7 DB Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:

7 Close Grip Push-ups

7 Strict Pull-ups

7 Bench Press 135/95

7 DB Bent Over Rows (each arm)

04/01/2017

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

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here