Category: WOD

03/22/2017

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Power Clean (3 reps E2MOM for 6 min)

Clean (1 full clean + 2 front squats E2MOM for 6 min)

Metcon (Time)

3 rounds:

30 front rack lunge steps 75/55

15 pull-ups

9 burpees

03/21/2017

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

Metcon (Time)

RX+ for time:

25 Hang Power Snatch 75/55

50 Sit-ups

100 Double-unders

20 HPS

40 Sit-ups

80 Double-unders

15 HPS

30 Sit-ups

60 Double-unders

10 HPS

20 Sit-ups

40 Double-unders

5 HPS

10 Sit-ups

20 Double-unders

RX for time:

25 Kettlebell Swings 53/35

50 Sit-ups

100 Double-unders

20 Kettlebell Swings

40 Sit-ups

80 Double-unders

15 Kettlebell Swings

30 Sit-ups

60 Double-unders

10 Kettlebell Swings

20 Sit-ups

40 Double-unders

5 Kettlebell Swings

10 Sit-ups

20 Double-unders

03/20/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Make money get turnt-ish and shoulder prep mashup

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

RX+ 135/93

RX 95/63

03/18/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ for time:

2K Row

120 Calorie Bike

1600m Run

RX in teams of 3:

3k Row switch every 250m

150cal bike switch every 15 cal

24 dumpster run relays(each partner does 8 runs)

03/17/2017

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

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups