Category: WOD

12/28/2016

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

Front Squat (E2MOM 3@75% 1@80% 3@75% 1@83% 3@75% 1@85%)

Metcon (3 Rounds for reps)

3 min AMRAP:

75 DU Buy-In

15 Deadlifts 185/135

15 Bar Facing Burpees

Rest 3:00

3 min AMRAP:

75 DU Buy-in

10 Deadlifts 225/155

10 Bar Facing Burpees

Rest 3:00

3 min AMRAP:

75 DU Buy-in

5 Deadlifts 275/185

5 Bar Facing Burpees

12/27/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

make money get turnt x shoulder prep

Push Jerk (10ish min to build to a heavy triple from the floo)

Metcon (Time)

(RX+)3 Rounds:

500 Meter Row

12 Push Jerks 155/105

15 T2B

(RX)3 Rounds:

50 Russian Swings 53/35

12 Push Jerks (75% of todays push jerk)

25 ab mat sit-ups

12/26/2016

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

Back Squat (E2.5MOM 5@75% 1@80% 5@75% 1@83% 5@75% 1@85%)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
these are full cleans, aka squat em all

Metcon (3 Rounds for time)

Advanced Option:

With a running clock

at the 0:00

21-15-9:

Squat Cleans, 135/95

Ring Dips

at the 10:00

15-10-5

Power Cleans, 185/135

Strict Ring Dips

at the 20:00

9-7-5 reps

Hang Squat cleans, 205/145

Ring MU

12/24/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

“12 Days of CrossFit”

(RX+)

1 Squat Snatch 165/115

2 Box Jumps 30/24″

3 Push Presses 165/115

4 Bar Muscle-ups

5 Hang Power Cleans 165/115

6 Chest Slapping Pushups

7 Deadlifts 165/115

8 T2B

9 Kettlebell Swings 70/53

10 Jumping Lunges (10 each side – 20 total)

11 Wallballs 30/20

12 Cal Assault Bike

(RX)

1 Squat Snatch 135/95

2 Box Jumps 24/20″

3 Push Presses 135/95

4 Toes-to-Bar

5 Hang Power Cleans 135/95

6 Hand-Release Push-ups

7 Deadlifts 135/95

8 Barbell Rollouts

9 Kettlebell Swings 53/35

10 Lunges (10 each side)

11 Wallballs 20/14

12 Calorie Row

12/23/2016

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

Thruster (work to a heavy single)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups