Category: WOD

05/29/2017

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

Front Squat (4x2FS/4BS @ 70%)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

Running Clock:

5:00 Cal Row

4:00 Cal Bike

3:00 Burpees

2:00 Kettlebell Swings 53/35

1:00 Pull-ups

*Total reps across is score

05/27/2017

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

Metcon (AMRAP – Reps)

Part 1, 4 min AMRAP:

7 overhead squats 115/75

25 double unders

7 HSPU

7 thrusters 115/75

25 double unders

7 HSPU

7 front squats 115/75

25 double unders

7 HSPU

Rest 1 min when amrap is over and continue into part 2..

Metcon (Time)

Part 2, For Time(6 min cap):

12 overhead squats 95/65

25 unbroken double unders

12 toes to bar

12 thrusters 95/65

25 unbroken double unders

12 toes to bar

05/26/2017

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

Front Squat (6x2FS/4BS @80%)

Metcon (Time)

75/60 cal bike

50 power snatches 75/55

25 burpees over the bar