Category: WOD

11/16/2016

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 Other Total (3 Rounds for weight)

1RM Clean

1RM Bench Press

1RM OHS

We will take approximately 15 min for each movement including transition times.

Before each movement, athletes must declare an opening weight to coaches, and that will be the first of your 3 MAX attempts.

If you’re unsure of what your first attempt should be, a coach will be more than happy to guide you.

MOVE WELL, HAVE FUN!

Clean

Bench Press

Overhead Squat

Metcon (7 Rounds for reps)

OPTIONAL Conditioning

21 min EMOM:

Min 1: 20/16 Cal Row

Min 2: 16/12 Cal Bike

Min 3: ME muscle ups for 40 sec

score is muscle ups each round, if you don’t finish the bike and row cals in the allotted minute, you do not get a score for muscle ups that round.

11/15/2016

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

Metcon (3 Rounds for reps)

4 min AMRAP:

“Fran”

21-15-9

Thrusters 95/63

Pull-ups

Rest 4:00

4 min AMRAP:

“Diane”

21-15-9

Deadlifts 225/153

Handstand Push-ups

Rest 4:00

4 min AMRAP:

“Grace”

30 Clean & Jerks 135/93
if you’d like, note your times and we’ll add in a new performance in case you PR!

11/14/2016

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
Mash up with shoulder prep!

Back Squat (4 reps @ 60,70,75,80,80% E2MOM for 10 min)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

3 Rounds:

5 Strict Handstand Push-ups*

5 Strict Pull-Ups*

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)

100 Calorie Bike*

3 Rounds:

5 Strict Handstand Push-ups*

5 Strict Pull-Ups*

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)

*behind the neck strict press with a little wider grip than normal as a sub for strict hspu

*jump up chin over bar and slow negative down as a sub for strict pullups

*use a schwinn if the assault bike will eat up your whole day
dont go slow, but focus on quality.

11/12/2016

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

NICK (Time)

5 rounds:

Food4Less lap(400m)

20 Burpees

30 Sit-ups