Category: WOD

12/12/2016

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

Back Squat (E3MOM 8 reps at 70%, 75%, 78%)

Metcon (Time)

(RX+)4 Rounds:

21 Wallballs 20/14 to 10ft

18 Hang Power Snatches 75/55

15 Bar Facing Burpees

12 C2B Pull-ups

(RX)4 Rounds:

21 Wallballs 20/14

18 Kettlebell Swings 53/35

15 Burpees

12 Pull-ups

12/10/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

complete 2 rounds in teams of 3:

150 mountain climbers(left/right=1rep) while partners hang from pull-up bar

75 box step overs(20″) holding med ball 20/14 while partners hold a deadlift at the waist (315/225)

50 synchro situps

25 synchro burpees

Metcon (Time)

individual option:

500m Row

25 T2B

500m Row

15 Front Squat 155/105

500m Row

5 Rope Climbs

500m Row

15 Front Squat 155/105

500m Row

25 T2B

12/09/2016

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 (3 reps E2MOM for 16 min @ 80%)

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups