Category: WOD

02/10/2017

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

Push Jerk (3 reps building E2MOM for 10 min)

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

30 Push Jerks 115/80

30 Box Jumps 24/20

30 Calorie Row

30 Toes-to-Bar

Fitness 18 min AMRAP:

30 Shoulder to OH

30 Box Jumps or Step-ups

30 Russian Swings

30 Situps or V-ups

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

60/40 Calorie Bike

30 Kettlebell Swings (70/53#)

8 Rope Climbs

*if you don’t have a partner, split reps in half and perform 50 double unders after each movement

02/08/2017

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

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold

Metcon (3 Rounds for reps)

Teams of 3, (RX+)RX:

7 min AMRAP:

50 Bench Press (135/95) 105/65

50 Bench Press (155/105) 115/75

AMRAP Bench Press (185/135) 135/95

Rest 3:00

7 min AMRAP:

50 Front Squat (135/95) 105/65

50 Front Squat (155/105) 115/75

AMRAP Front Squat (185/135) 135/95

*comes from the floor, teammates can assist if need be on either side of bar, “IF NEED BE”..

Rest 3:00

7 min AMRAP:

50 Deadlifts (185/135) 155/105

50 Deadlifts (225/155) 185/135

AMRAP Deadlifts (275/185) 235/165

Metcon (Time)

“individual fun”

30 Bench Press (135/95)

20 Bench Press (155/105)

10 Bench Press (185/135)

Rest 3:00

30 Front Squat (135/95)

20 Front Squat (155/105)

10 Front Squat (185/135)

*from the floor

Rest 3:00

30 Deads (185/135)

20 Deads (225/155)

10 Deads (275/185)

02/07/2017

By

Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x

Front Squat (15ish minutes to work to a heavy single)

We’re taking 2-3 heavy attempts, chasing PRs isn’t the goal. Work hard, but do not miss a lift. Build deliberately and focus.

Metcon (Time)

RX+ 5 rounds:

10 Power Cleans 135/93

10 Bar-Facing Burpees

RX 5 rounds:

10 Power Cleans 115/73

10 Burpees over Bar

02/06/2017

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
and snatch prep, coaches choice

Snatch (15ish minutes to work to a heavy single)

We’re taking 2-3 heavy attempts, chasing PRs isn’t the goal. Wether performing full or power snatches today, movement is priority. Coaches will stop your build if necessary to reinforce mechanics and safety.

Metcon (Time)

RX+ 21-15-9:

Squat Snatch 95/63

C2B Pull-ups

RX 21-15-9:

Squat Snatch 75/55

Pull-ups

Fitness 21-15-9:

Squat Snatch or Clean

Jumping pullups or ring row
use a training bar with any weights under 75lbs unless coaches advise differently