Category: WOD

01/09/2017

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

Back Squat (E2.5MOM 5×80% 1×85% 5×80% 1×88% 5×80% 1×91%)

Metcon (Time)

(RX+)

30-20-10:

Pull-ups

Cals on Assault Bike

Directly into…

30-20-10:

Shoulder to Overhead 135/93

Jumping Lunges (15 per side each round )

(RX)

30-20-10:

Pull-ups

Mountain Climbers (both legs equal 1 rep)

Directly into…

30-20-10:

Strict Press 75/55

Jumping Lunges (15 per side each round)

01/07/2017

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

Metcon (Time)

For time, in teams of 3:

(only one person works at a time)

100 elevated ring rows (partners hold plank)

150 hrpu (partners hold parallel wall squat)

200 air squats (partners hang from bar)

150 sit-ups (partners sit in a 3rd world squat)

100 burpees (partners rest as needed)

01/06/2017

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
instead of straddle stretch we’ll perform a couch stretch for 30 seconds each leg 3x

Back Squat (E2.5MOM 4×79% 1×84% 4×79% 1x 87% 4×79% 1×90%)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

40 minute recovery bike or row.

*grab your headphones, listen to a book on tape or podcast or anything that can keep your interest. If you cant keep focus on what you’re listening to, you’re going too hard.

01/04/2017

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
plus snatch prep

Hang Snatch (E2MOM perform 3 reps at 60,65,70,70,70%)

if you dont have a max, start light and pick a moderate weight to get to for your last 3 sets. Power or Full snatches are acceptable.

Metcon (Time)

21-15-9:

Power Snatch 95/65

Wallballs 30/20