Category: WOD

07/04/2016

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

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 (Time)

“Lumberjack 20” w/ a partner:

20 Deadlifts 275l/185

Run 400m (food4less)

20 KB swings 70/53

Run 400m

20 Overhead Squats 115/75

Run 400m

20 Burpees

Run 400m

20 Chest to Bar pullups

Run 400m

20 Box jumps 24″

Run 400m

20 DB Squat Cleans 45/30

Run 400m

07/02/2016

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 (Time)

peform w/ a partner:

1000m row

50 thrusters 45/33

40 pullups

50 thrusters 45/33

1000m row
place empty barbells down gently. Any aggressive drops will be a 20 burpee penalty on the spot.

07/01/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2:00 min bike or row

then

3 Rounds

40ft Handstand Walk or Seal walks

10 Light Good Mornings

Deadlift (6 reps EMOM fo 5 min @ 70%)

Metcon (Time)

8 rounds:

5 balistic pushups (2for1) to 45s/25s

dumpster run (touch curb)

scales: 10 plate pushups or hand release pushups

06/30/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

3:00 Cut The Cake – Arms Only

3:00 Cut the Cake – Arms and Body Only

Metcon (No Measure)

Row 10,000m

Be exact. Do not get excited and move faster than prescribed.

Pace: 2k+25

Stroke Rate: Open

Damper/Drag Factor: Open

06/29/2016

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

strict press + push press + power jerk (1 complex E90S for 7 sets)

Metcon (Time)

(RX+) 3 Rounds:

15 Bar Facing Burpees

15 Hang Power Cleans 155/103lbs

45 Wallballs 20/14lbs to 10ft

(RX) 3 rounds:

15 bar over burpees

15 hang power cleans 125/83

45 Wallballs 20/14