Category: WOD

Thursday Suggestion

Honey Badger Gym – CrossFit

Filthyish 50 (Time)

50 Box Jumps 20″

50 Jumping Pull-ups

50 Kettlebell Swings 35/25

50 Walking Lunges

50 Toes-to-Bar

50 Push Press 45/35

50 Good Mornings 45/35

50 Wallballs 20/14

50 Burpees

50 Double-unders

06/17/2017

Honey Badger Gym – CrossFit

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

Metcon (Time)

3 rounds:

Food4Less+Fire Lap

16 Deadlifts

60 Double Unders

RX+ 225/155

RX 185/125

06/16/2017

Honey Badger Gym – CrossFit

Power Snatch (Establish a heavy single for the day)

Dumbbell Grace (Time)

For time:

30 DB clean&jerks

RX+ 50/35

RX 40/25

06/05/2017

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 (Establish new 1RM)

Shoulder Press (Establish new 1RM)

1000m Row (Time)

Max Effort 1000m Row

06/03/2017

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

Metcon (Time)

3 Rounds in teams of 2:

(Rest while your partner runs)

Dumpster Run

Food4Less Lap

Honey Badger “400”

Then,

150 DB step ups to finish, split up any way..

RX+ 45/30

RX 35/20