Category: WOD

10/18/2017

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

Overhead Squat (12 min to find a heavy 3)

We will go from the floor or rack. Proper mechanics is the main focus of this movement today, if it’s not perfect, more weight will not help our cause.

Metcon (4 Rounds for reps)

3 min AMRAP:

21 Overhead Squats 95/63

21 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

18 Overhead Squats 115/78

18 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

15 Overhead Squats 135/93

15 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

12 Overhead Squats 155/103

12 Burpee Over the Rower

Max Calorie Row
As RX must get at least 1 calorie per AMRAP

Scales may include front squats and Burpees over bar or conventional Burpees.

10/17/2017

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

Deadlift (Build to heavy set of 5)

These are not touch and go reps. We will reset while keeping the hands on the bar for every rep after a controlled descent.

Metcon (Calories)

Teams of 3:

12 min EMOM (4 Rounds)

Min1: 10 Deadlifts 225/155

Min2: 20 AbMat Sit-Ups

Min3: Max Calorie Bike

*all reps must be completed within the min as prescribed, score is calories

10/16/2017

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall balls (20/14)

Barbell (75/55)

10/14/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

HB”400”+F4L Run

6 Rounds “The Chief”

Fire Loop Run

4 Rounds “The Chief”

Dumpster Run

2 Rounds “The Chief”

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

RX+ 135/93

RX 115/80

10/13/2017

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

Back Squat (5 reps @70% E3MOM for 9min w/ a paused 1st rep)

Each set will begin with a 2 count pause on the first rep. On the last set you will perform as many reps as possible after your 5th rep without going to complete failure, leave a rep or 2 in the tank for another day.

Metcon (AMRAP – Rounds and Reps)

RX+ Teams of 2

20 min AMRAP:

9 Calorie Assault Bike

12 Calorie Row

4 Bar Muscle-ups

RX Teams of 2

20 min AMRAP:

12 Burpees

12 Calorie Row

9 Pull-ups

Fitness Teams of 2

20 min AMRAP:

12 Burpees

12/9 Calorie Bike or Row

9 Kettlebell Swings