Category: WOD

12/09/2017

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (AMRAP – Reps)

With a partner, 30 min AMRAP:

750m Row

75 squat jumps over the bar*

750m Row

75 push press (75/55)

750m Row

75 OH lunge steps* (45/25)

750m Row

75 Sit-ups

750m Row

75 Burpee Pull-ups*

*full squat to jump over the bar, one fluid movement. Not a squat, then step and jump over the bar. Lateral or facing is fine.

*plate cannot rest on head, must be above. Lunges can be forward or reverse, but must be stood up completely for each rep.

*arms must be full extension to start the pull-up, no half reps. Plate burpees will be the scale if not doing pullups.

12/08/2017

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

Metcon (AMRAP – Rounds and Reps)

Teams of 3, 20 min AMRAP:

7 Kettlebell Swings

7/5 Calorie Bike

7 Burpees

Full rounds, then switch.

RX+ 70/53

RX 50/35

12/06/2017

By

Honey Badger Gym – CrossFit

All The Things (AMRAP – Reps)

2 rounds for max reps:

40 sec work/20sec of rest:

Row for Calories

Rope Climbs

Bike for Calories

Double Unders

Ski for Calories

Air squats

Pushups(no slop)

Wall Balls 20/14

12/05/2017

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

Black & Blue (Time)

RX+ 5 rounds:

10 Power Cleans 135/93

10 Bar-Facing Burpees

RX 5 rounds:

10 Power Cleans 115/73

10 Burpees over Bar

Metcon (No Measure)

30 V-ups or suitcases

3 min of elbow plank

90 abmat sit-ups

12/04/2017

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

Front Squat (10 min to establish a heavy double )

If you drop weight or mechanics break down during a lift, you’re done.

Reverse Jackie (Time)

30 Pull-ups

50 Thrusters @ 45lbs

1000m Row

Metcon (Time)

Advanced Option:

30 Chest to Bar Pull-Ups

50 Thrusters 65/45

70/50 Calorie Row