Category: WOD

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

11/18/2016

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

Metcon (AMRAP – Rounds and Reps)

(RX+)22 min AMRAP:

22 Wallballs to 10ft 20/14

22 Power Snatch 75/55

22 Box Jumps 24/20″

22 Push Press 75/55

22 Calorie Row

(RX)22 min AMRAP:

22 Wallballs 20/14

22 KB Swings 53/35

22 Box Jumps or Step Ups 20″

22 Rev. Lunge Steps 53/35

22 Burpees

11/16/2016

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

the Other Total (3 Rounds for weight)

1RM Clean

1RM Bench Press

1RM OHS

We will take approximately 15 min for each movement including transition times.

Before each movement, athletes must declare an opening weight to coaches, and that will be the first of your 3 MAX attempts.

If you’re unsure of what your first attempt should be, a coach will be more than happy to guide you.

MOVE WELL, HAVE FUN!

Clean

Bench Press

Overhead Squat

Metcon (7 Rounds for reps)

OPTIONAL Conditioning

21 min EMOM:

Min 1: 20/16 Cal Row

Min 2: 16/12 Cal Bike

Min 3: ME muscle ups for 40 sec

score is muscle ups each round, if you don’t finish the bike and row cals in the allotted minute, you do not get a score for muscle ups that round.