Category: WOD

11/23/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

For time:

30 C2B Pull-ups

30 Overhead Squats 95/63

20 Bar Muscle ups

20 Overhead Squats 135/93

10 Ring Muscle-ups

10 Overhead Squats 185/133

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
with a shoulder prep mash up

Back Squat (3 reps E2MOM for 8 min @70%)

11/22/2016

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Snatch (2 reps E2MOM @ 60,65,75,75,75%)

2k Row (Time)

Max Effort 2k Row

11/21/2016

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

Metcon (5 Rounds for reps)

With a running clock:

5 min AMRAP:

Burpee BJ Overs 24/20″

Rest 5:00

4 minAMRAP:

10 Meter Shuttle Runs (1 foot must cross the line at each turn around

Rest 4:00

3 min AMRAP:

Power Cleans 155/105

Rest 3:00

2 min AMRAP:

Wallballs 30/20

Rest 2:00

1 min AMRAP:

1 set of Max Unbroken Pull ups

11/19/2016

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

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here