Category: WOD

11/21/2016

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

Metcon (5 Rounds for reps)

With a running clock:

5 min AMRAP:

Burpee BJ Overs 24/20″

Rest 5:00

4 minAMRAP:

10 Meter Shuttle Runs (1 foot must cross the line at each turn around

Rest 4:00

3 min AMRAP:

Power Cleans 155/105

Rest 3:00

2 min AMRAP:

Wallballs 30/20

Rest 2:00

1 min AMRAP:

1 set of Max Unbroken Pull ups

11/19/2016

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

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

11/18/2016

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (AMRAP – Rounds and Reps)

(RX+)22 min AMRAP:

22 Wallballs to 10ft 20/14

22 Power Snatch 75/55

22 Box Jumps 24/20″

22 Push Press 75/55

22 Calorie Row

(RX)22 min AMRAP:

22 Wallballs 20/14

22 KB Swings 53/35

22 Box Jumps or Step Ups 20″

22 Rev. Lunge Steps 53/35

22 Burpees