Category: WOD

01/27/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

RX+ Teams of 3

25 min AMRAP:

200/150 Calorie Assault Bike

120 Chest to Bar Pull-ups

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)

RX Teams of 3

25 min AMRAP:

200/150 Calorie Bike

120 Pull-ups

60 Clean and Jerks (75/55)

50 Clean and Jerks (95/65)

40 Clean and Jerks (105/75)

30 Clean and Jerks (115/80)

20 Clean and Jerks (135/95)

01/26/2018

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

Dumbbell Power Snatch (8ish min to find a heavy 10 reps touch and go )

From the floor to overhead in one fluid motion. You can use the muscle snatch approach, re-dip if need be. Not a clean and press.
Alternating 5 each arm. No resetting on the floor. DB must switch hands before lowering both heads back to the floor.

Metcon (AMRAP – Rounds and Reps)

RX+ 13 min AMRAP:

70 Alt. DB Snatches 50/35

60 Wallballs 20/14

50 Calorie Row

40 Handstand Push-ups

RX AMRAP 13:

70 Alt. DB Snatches 40/25

60 Wallballs 20/14

50/35 Calorie Row

40 HSPU w/pad or HRPU

01/24/2018

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

Metcon (3 Rounds for reps)

RX+ 5 min AMRAP:

Buy In: 100 Double Unders

12 Front Squats 95/63

4 Burpee Box Jump Overs 30/24”

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

8 Front Squats 115/83

4 Burpee Box Jump Overs

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

4 Front Squats 135/93

4 Burpee Box Jump Overs

RX

60 double-under or 200 single-under buy ins

65/45, 75/55, 95/65 front squats

24/20” Burpee Box Jump Overs

Metcon (No Measure)

If you have time, and space allows, grab a rower and hit a 2-3000m Row at a recovery pace. Or grab a bike and ride 4-6miles at a recovery pace.

01/23/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ 4 Rounds:

21/15 Cal Bike(or Row, coaches choice)

15 Toes to Bar

7 Clean and Jerks 155/103

RX 4 Rounds:

40 Split Jumps

20 Hanging Knee raises

7 Clean and Jerks 95/65

01/22/2018

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 (5 reps E3MOM for 9 minutes)

We’ll start at a moderate to heavyish load, and either build or stay the same for all 3 sets. Not looking for maximal, just something heavy that challenges you.

Metcon (Time)

RX+ 3 Rounds:

63 Air Squats

42 Calorie Row

21 Kipping HSPU

RX 3 Rounds:

50 Air Squats

35 Pushups

25 KB SDHP 53/35