Category: WOD

07/31/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Single Arm Dumbell Press (3×8 each arm @10rm, rest 1 min)

Metcon (Time)

5 rounds:

Food4Less Lap

15 Power Snatches 75/55

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

10 min AMRAP:

3 Calorie Row

3 Hand Release Push-ups

6 Calorie Row

6 Hand Release Push-ups

9 Calorie Row

9 Hand Release Push-ups

……climbing by 3 reps……

07/29/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 2:

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

Squat Clean

100 Meter Run

RX+ 135/93

RX 115/78

*partners complete full rounds before switching. 10-10, 9-9, etc.

07/28/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 Wall Balls 20/14

50 Double Unders

40 Box Jumps 24/20

40 Toes to Bar

30 C2B Pull-ups(pull-ups)

30 Burpees

20 Cleans 145/98(115/73)

20 Jerks 145/98(115/73)

10 Snatches 145/98(115/73)

10 Ring MU(burpee C2B)

07/26/2017

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 @75% E2MOM for 10 min)

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

6 Strict Pull-Ups

9 Front Squats 135/95