Category: WOD

05/10/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

’17 regionals event 3ish (Time)

(20 minute cap)

RX+ For time:

100ft DB OH walking lunge 75/50

100 double-unders

50 wall-ball shots 30/20

10 rope climbs

50 wall-ball shots

100 double-unders

100ft DB OH walking lunges

*every time you break on the lunges, switch hands. Start behind last completed lunge.

RX For time:

100ft DB OH walking lunge 55/35

100 double-unders

50 wall-ball shots 20/14

10 bar muscle ups

50 wall-ball shots

100 double-unders

100ft DB OH walking lunges

Fitness For time:

100ft OH walking lunges (DB, KB or plate)

100 single-unders

50 wall-ball shots

Accumulate a 2 minute hang from bar

50 wall-ball shots

100 single-unders

100ft OH walking lunges

05/09/2017

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
Add shoulder prep

Shoulder Press (3 reps @90% E2MOM for 8 min )

Metcon (AMRAP – Reps)

4 min AMRAP:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

4 min AMRAP:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

4 min AMRAP:

15 Calorie Row

15 Burpees

15 Pull-ups

05/08/2017

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 (6x3FS/6BS @90%)

DROP WEIGHT IF NEED BE. If you’ve been struggling and working off of your true 1rm it may be wise to drop your percentages slightly. Made reps are more important than failed ones, enjoy!

Metcon (Time)

21 Thrusters 75/55

21 Kettlebell Swings 53/35

Food4Less lap

15 Thrusters

15 Kettlebell Swings

Food4Less lap

9 Thrusters

9 Kettlebell Swings

Food4Less lap

*keep the weights light, go for unbroken and fast!

05/06/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Metcon (Time)

RX+ For Time

50 Cal Row

50 Box Jump Overs 24/20″

50 Deadlifts 185/125

50 Wallballs 20/14

50 Ring Dips

50 Wallballs 20/14

50 Deadlifts 185/125

50 Box Jump Overs 24/20″

50 Cal Row

RX in teams of 2, for time:

100 Calorie Row

100 Box Jump Overs 24/20″

100 Deadlifts 185/125

100 Wallballs 20/14

100 Burpees

100 Wallballs 20/14

100 Deadlifts 185/12

100 Box Jump Overs 24/20″

100 Calorie Row

05/05/2017

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 (6x3FS/6BS @94% of Monday’s weight )

Sprint Nancy (Time)

5 rounds:

15 ohs 75/55

100m run