Category: WOD

11/29/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

“make money get turnt” with shoulder prep mashup.

Metcon (4 Rounds for reps)

3 min AMRAP:

21 Overhead Squats 95/65

21 Over-the-Erg Burpees

(42+)Max Calorie Row

Rest 3:00

3 min AMRAP:

18 Overhead Squats 115/80

18 Over-the-Erg Burpees

(36+)Max Calorie Row

Rest 3:00

3 min AMRAP:

15 Overhead Squats 135/95

15 Over-the-Erg Burpees

(30+)Max Calorie Row

Rest 3:00

3 min AMRAP:

12 Overhead Squats 155/105

12 Over-the-Erg Burpees

(24+)Max Calorie Row

Snatch (Optional 3×3 @ 70% )

11/28/2016

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

Back Squat (8 reps E3MOM for 9 min @ 65%)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double-unders

15 Power Cleans 115/80

30 Double-unders

15 Toes-to-Bar

11/25/2016

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

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*