Category: WOD

06/21/2017

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

Power Clean (Work to heavy triple for the day)

Touch and go, or quick reset

Metcon (3 Rounds for reps)

4 min AMRAP:

Fire Loop

15 Burpees Over Bar

Max Power Cleans 135/93

Rest 4:00

4 min AMRAP:

Fire Loop

10 Burpees Over Bar

Max Power Cleans 155/103

Rest 4:00

4 min AMRAP:

Fire Loop

5 Burpees Over Bar

Max Power Cleans 185/133

RX:

115/73

135/93

155/103

06/20/2017

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

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

06/19/2017

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

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms 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

Back Squat (10min E2MOM 2@75/80/85% 2×1@90%)

17′ Performance Edge wod 1 (Time)

For Time, w/ a partner(1 person works at a time):

2000m row

50 C2B pull-ups(pull-ups RX)

100 Hand Release Push-ups

150 Wall Balls 20/14

*tag hands with your partner to switch

*15 minute cap, reps not completed will be added as seconds

Metcon (Time)

For time:

150/100 cal bike*

*Every minute, perform 4 burpees

06/16/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Clean Pull ((5sets)3reps E2MOM w/ a 2 count pause at the knee)

We will begin around 100% of your 1RM clean and build moderately. Focus on bar path and solid positioning throughout the lift. Start strengthening that hookgrip as well!

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Clean (Just to check your 1RM )

Power Clean (Just to check your 1RM)