Category: WOD

12/14/2016

By

Honey Badger Gym – CrossFit

Shoulder Press (2 reps E90S for 9 min(6 sets) build to a double)

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/20s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Supermans

you will cycle through each movement 3x

Metcon (Time)

(RX+) for time:

1500m Row

100 DU

50 Calorie Bike

100 DU

1500m Row

(RX) for time:

200 mountain climbers(2for1)

75 Double Unders

50 Burpees

75 Double Unders

100 ab mat sit-ups

12/13/2016

By

Honey Badger Gym – CrossFit

Metcon (3 Rounds for reps)

3 min AMRAP:

3 Power Cleans (RX+135/95)(RX115/75)

3 Front Squats

3 Push Jerks

Rest 3:00

3 min AMRAP:

3 Power Cleans(RX+155/105)(RX125/85)

3 Front Squats

3 Push Jerks

Rest 3:00

3 min AMRAP:

3 Power Cleans (RX+185/135)(RX135/95)

3 Front Squats

3 Push Jerks

Warm-up (No Measure)

make money get turnt x shoulder prep mashup

12/12/2016

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

Back Squat (E3MOM 8 reps at 70%, 75%, 78%)

Metcon (Time)

(RX+)4 Rounds:

21 Wallballs 20/14 to 10ft

18 Hang Power Snatches 75/55

15 Bar Facing Burpees

12 C2B Pull-ups

(RX)4 Rounds:

21 Wallballs 20/14

18 Kettlebell Swings 53/35

15 Burpees

12 Pull-ups

12/10/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

complete 2 rounds in teams of 3:

150 mountain climbers(left/right=1rep) while partners hang from pull-up bar

75 box step overs(20″) holding med ball 20/14 while partners hold a deadlift at the waist (315/225)

50 synchro situps

25 synchro burpees

Metcon (Time)

individual option:

500m Row

25 T2B

500m Row

15 Front Squat 155/105

500m Row

5 Rope Climbs

500m Row

15 Front Squat 155/105

500m Row

25 T2B