Category: WOD

12/02/2017

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Metcon (AMRAP – Reps)

RX+ 5 Round AMRAP:

1 min at each station:

Wallballs 20/14

Dumbbell Snatch 50/35

Calorie Bike

Rest 1:00 between rounds

RX 5 Round AMRAP

1 min at each station:

Wallballs 20/14

Dumbbell Snatch 35/25

Calorie Row

Rest 1:00 between rounds

12/01/2017

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 (Time)

5 Rounds:

15 Deadlifts 155/105

25 Sit-Ups

11/29/2017

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

Clean and Jerk (10 min to build to a heavy single)

This will be a power clean and power jerk for the day.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (AMRAP – Reps)

“Gwen”

3 Minutes Clean and Jerks 95/65

(rest as needed)

2 Minutes Clean and Jerks

(rest as needed)

1 Minute Clean and Jerks

11/28/2017

By

Honey Badger Gym – CrossFit

ROW-ling (AMRAP – Reps)

10 frames: (damper at 5)

row to get as close to 100m as possible every frame. How ever many meters you roll over or under, there will be penalty reps with a certain movement for the day. Complete your penalty reps while your partner is ROWling their next frame. If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.
Penalty for today will be Burpees!

Extra stretches post ROWling, 30sec each:

Superman Hold

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

2k Row (Time)

Max Effort 2k Row

11/27/2017

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

Warm-up (No Measure)

10 min EMOM:

Even: 20 sec of gymnastics (mu, pu, swings, etc)

Odd: 40 double unders or 30 sec of double under practice

Metcon (Time)

3 Rounds:

10 Power Snatches 115/80

20 Box Jump Overs 24/20

30 Wallballs 20/14