Category: WOD

01/18/2017

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)

in teams of 2, alternating complete rounds:

complete 5 rounds each of :

30/20 cal row

15 down/back 24′ shuttle runs

30 double unders

*coaches may scale reps for intensity

01/17/2017

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

1 Deadlift (405/285#)

10 T2B

15 Barbell Burpees

RX=315/205

*we’re looking for a heavy deadlift today, but not at the expense of safety. Take your time and use proper mechanics for every single performed today. Coaches will guide you in the right direction for weight.

Deadlift

01/16/2017

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

Snatch (2 reps E2MOM @ 60/65/70%)

we will transition directly into 3×3 snatch pulls at 80% E2MOM, posture up!

Snatch Pull (3 reps E2MOM @ 80% of snatch 1RM)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Wallballs 20/14 to 10ft

20 Power Snatch 75/55

5 Ring Muscle-ups

RX=bar mu

scale will be 10 reverse med ball burpees

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Annie’s on a Boat! (Time)

100 Double-unders

50 Calorie Row

50 Sit-ups

80Double-unders

40 Calorie Row

40 Sit-Ups

60 Double-unders

30 Calorie Row

30 Sit-ups

40 Double-unders

20 Calorie Row

20 Sit-ups

20 Double-unders

10 Calorie Row

10 Sit-ups