Category: WOD

1/08/2018

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

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms 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 (12ish min to work to a heavy single)

If you miss, you’re done.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 HRPU

10 Step Back Lunges(no Jumps)

15 sit-ups

01/06/2018

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

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms 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
With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

Metcon (Calories)

Teams of 3:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches (95/65)

Station 3 – Max Calorie Bike

Station 4 – Rest

Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If more machines are needed, rowers will be used.

01/05/2018

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

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms 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

Deadlift (10ish min to establish a heavy 3 T&G reps)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders*

30 Wallballs 20/14

15 Deadlifts 245/165

*120 singles or 30 doubles for the scale

01/03/2018

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

Squat Clean (12ish min to establish a 3 position clean)

Perform the complex without dropping the barball from each of the following positions.

Hi Hang

Knee

Floor

Metcon (Time)

RX+ 3 Rounds:

15 Chest to Bar Pull-Ups

12 Barbell Facing Burpees

9 Squat Cleans 135/93

RX 3 Rounds:

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans 135/93