Category: WOD

12/21/2016

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Power Snatch (3 position- floor, below knee, above knee)

then snatch prep(coaches choice)

we’ll take 10-15 building on this complex

Metcon (No Measure)

12 min alternating EMOM:

Min 1 – 5 Power Snatch @ 75% of todays lift

Min 2 – 15/12 Calorie Row

Min 3 – 15 Ab-mat Sit-Ups

Metcon (Time)

alternate wod(coaches choice):

2RFT:

15 Calorie Row

15 Kipping HPSU

15 C2B

Rest :15 seconds

15 C2B

15 Kipping HPSU

15 Calorie Row

Rest 1:00

12/20/2016

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 x2

alt. groin stretch down

lunge steps w/ reach to the sky down

lunges w/ twist into the knee 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

“the CHIEF” (5 Rounds for reps)

5 Rounds:

3 min AMRAP:

3 Power Cleans (135/93)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds

12/19/2016

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

Dirty Thirty (Time)

(RX+)

30 Box Jumps 24/20″

30 C2B Pull-ups

30 KB Swings 53/35

30 Front Squats 115/80

30 Toes-to-Bar

30 Push Press 115/80

30 Deadlifts 115/80

30 Wallballs 20/14 to 10ft

30 Burpees

30 Double-unders

(RX)

pullups

95/63 for weights

wallballs 10/9ft