Category: WOD

06/29/2018

By

Honey Badger Gym – CrossFit

Bus: 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

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Snatch (10 min to find a heavy single)

Power snatch is acceptable. Only one miss will be allowed. If you have competitive goals, your focus should be a full squat in the lift today.

Metcon (Time)

RX+ For Time:

20 Power Snatches 95/63

20 Lateral Barbell Burpees

20 Overhead Squats 95/63

20 Lateral Barbell Burpees

20 Squat Snatches 95/63

RX For Time:

20 Power Snatches 75/55

20 Lateral Barbell Burpees

20 Overhead Squats 75/55

20 Lateral Barbell Burpees

20 Power Snatches

06/27/2018

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (Time)

50 Clean and Jerks 135/93

On the Minute, Starting @0:00 – 5 Toes to Bar
Weight should be comparable to what is used in “Grace” if your time is sub 3:00. We want to find a something you can pick up and keep moving with.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

06/26/2018

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

Metcon (Time)

21-15-9:

Front Squat 135/93

Kettlebell Swings 70/53

400 Meter Run

06/25/2018

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

Deadlift (Work to a heavy single for the day)

Group up with 2-3 people and focus on mechanics throughout the build today. Smart jumps and attempts, a new 1RM is not the goal, just some heavy lifts.

Detention (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Strict Handstand Push-ups

9 Deadlifts 225/155

30 Double Unders
Recommended scales

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders

06/22/2018

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Fight Club (3 Rounds for reps)

3 Rounds, For Total Reps:

1 Minute Thrusters 95/63

1 Minute Power Cleans 95/63

1 Minute Box Jump Overs 24/20

1 Minute Pull-ups

1 Minute Assault Bike Calories

1 Minute Rest