Category: WOD

11/11/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

bike or row for 4 min

squat/hammy stretch 10×3 count

arm circles forward/reverse x10 small, medium, big

alt. leg swings down/back

knee tucks/quad pull down and back

shoulder stretch 30 count each side

spencer arnold snatch warmup with bar or pvc

Snatch (2@ 65,70,75%, 1@80,85% E2MOM for 10 min)

move well, if you dont have a max just stay moderate as we build during the sets.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double-unders

30 Wallballs 20/14

15 Deadlifts 245/165

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

21-15-9

Calorie Row

Calorie Bike

100m Kettlebell Front Rack Walk 53/35

21-15-9

Calorie Row

Calorie Bike

100m KB Farmers Carry Walk 53/35

21-15-9

Calorie Row

Calorie Bike

11/09/2016

By

Honey Badger Gym – CrossFit

Metcon (6 Rounds for weight)

Every 4min For 24min(6 rounds) complete 1 Set of the Following Complex:

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*All cleans require a squat.

*Goal is to build in weight each set.

* If you drop the barbell before the set is complete, you will enter a 0 for that round. Build wisely.

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

Front Squat (Optional 5×4 @ 70-75% same weight across)

11/08/2016

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

Metcon (3 Rounds for reps)

4 min AMRAP:

27 Cal Row

27 Burpees

27 Chest-to-Bar Pull-ups

Rest 4:00

4 min AMRAP:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

4 min AMRAP:

15 Cal Row

15 Burpees

15 Pull-ups

11/07/2016

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 (4 reps E2MOM for 10min @ 60/70/75/80/80%)

Metcon (Time)

10 rounds:

7 SDHP 95/65

7 Front Squats

7 Push Jerks
Pick a weight that is light, moving quickly is the goal.