Category: WOD

10/26/2016

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

Hang Clean (3 reps(full squat) E2MOM for 10 min)

Build by feel, if you miss you may not go up. One attempt in every time domain.

Wodapalooza team qualifier #5 (Time)

30 Hang Power Cleans 165/105

90 Wall Balls 20/14

180 Double Unders

*15 min time cap, reps not completed will be added as seconds.

10/25/2016

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:

21-15-9:

Power Snatch 75/55

Burpees

Rest 4:00

4 min AMRAP:

15-12-9:

Power Snatch 95/65

Burpees over Bar

Rest 4:00

4 min AMRAP:

12-9-6:

Power Snatch 115/80

Burpee Box Jumps 24/20″

10/24/2016

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 12min @ 80%)

Metcon (Time)

3 rounds:

10 Front Squats 185/133

20 C2B Pull-ups

50 DU

10/22/2016

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 (6 Rounds for reps)

6 rounds for reps(24min clock):

Min 1: Row for Calories

Min 2 – Wallballs 20/14

Min 3 – Double-Unders

Min 4 – Rest

10/21/2016

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
then power snatch prep

Power Snatch (2 reps E90S for 9 min(7sets))

Metcon (Time)

3 rounds:

4 Bar Muscle-ups

8 Power Snatches (115/80#)

16 Box Jumps (24″/20″)
RX+ note your time for 3 rounds then continue for 18min as an AMRAP, note total rounds and reps in comments