Category: WOD

12/03/2016

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 (Time)

Teams of 3:

100 Wall Balls to 10 ft (20/14)

75 Calorie Row

50 Power Snatches (115/80)

100 Wall Balls to 10 ft (20/14)

75 Calorie Row

50 Clean and Jerks (115/80)

100 Wall Balls to 10 ft (20/14)

75 Calorie Row

50 Thrusters (115/80)

*scale weights and heights appropriately

12/02/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (3 reps E90S for 13 min @ 75%)

Metcon (Time)

4 Rounds:

60 Double-unders

30 Sit-ups

15 Kettlebell Swings (70/53#)

11/30/2016

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

Clean and Jerk (3 cleans + 1 jerk E2.5MOM for 10 min @ 70%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Hang Power Cleans + Push Jerks* 135/95

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.
SCALE weight appropriately.