Category: WOD

12/24/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

“12 Days of CrossFit”

(RX+)

1 Squat Snatch 165/115

2 Box Jumps 30/24″

3 Push Presses 165/115

4 Bar Muscle-ups

5 Hang Power Cleans 165/115

6 Chest Slapping Pushups

7 Deadlifts 165/115

8 T2B

9 Kettlebell Swings 70/53

10 Jumping Lunges (10 each side – 20 total)

11 Wallballs 30/20

12 Cal Assault Bike

(RX)

1 Squat Snatch 135/95

2 Box Jumps 24/20″

3 Push Presses 135/95

4 Toes-to-Bar

5 Hang Power Cleans 135/95

6 Hand-Release Push-ups

7 Deadlifts 135/95

8 Barbell Rollouts

9 Kettlebell Swings 53/35

10 Lunges (10 each side)

11 Wallballs 20/14

12 Calorie Row

12/23/2016

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

Thruster (work to a heavy single)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

12/21/2016

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Power Snatch (3 position- floor, below knee, above knee)

then snatch prep(coaches choice)

we’ll take 10-15 building on this complex

Metcon (No Measure)

12 min alternating EMOM:

Min 1 – 5 Power Snatch @ 75% of todays lift

Min 2 – 15/12 Calorie Row

Min 3 – 15 Ab-mat Sit-Ups

Metcon (Time)

alternate wod(coaches choice):

2RFT:

15 Calorie Row

15 Kipping HPSU

15 C2B

Rest :15 seconds

15 C2B

15 Kipping HPSU

15 Calorie Row

Rest 1:00

12/20/2016

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 x2

alt. groin stretch down

lunge steps w/ reach to the sky down

lunges w/ twist into the knee 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

“the CHIEF” (5 Rounds for reps)

5 Rounds:

3 min AMRAP:

3 Power Cleans (135/93)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds