Category: WOD

11/10/2017

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 min AMRAP:

10 DB Zercher Reverse Lunges (30-45/40-60)

10 KB SDHP (26-35/44-53)

20 Lateral Hops over DB

200 Meter Row

Relay style, next partner goes after Row is complete.

Metcon (Time)

Solo Work

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

11/08/2017

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

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 (3 reps E2MOM for 10 min)

We’ll reset every rep, build by feel starting at 70%

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18 min AMRAP:

7 Deadlifts 205/145

Light Pole Run

7/5 Calorie Bike or Row

Partners complete full round, then switch.

Metcon (AMRAP – Rounds and Reps)

Solo 15 min AMRAP:

10 Deadlifts 225/155

15 Calorie Row

20 Wallballs 20/14

11/07/2017

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

Warm-up (No Measure)

2x20sec on/10 off

Hollow rock

Arch rock

Jump rope

Hollow/Arch swings

Barbell RDLs

Hollow/Arch swings

Jump rope

TTB or attempts

Criss Cross (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

30 Double-unders

15 Power Cleans 115/80

30 Double-unders

15 Toes-to-Bar

RX 15 min AMRAP:

60 Singles

15 Power Cleans 95/65

60 Singles

15 Toes-to-Bar

11/06/2017

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

Thruster (12 min to build to a heavy 5 reps)

There will be no going down in weight once you add it to the bar, so make jumps accordingly.

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Thrusters, 3 Lateral Burpees

6 Thrusters, 6 Lateral Burpees

9 Thrusters, 9 Lateral Burpees

*Add 3 Repetitions per round.

RX+ 95/63, bar facing Burpees

RX 75/55