Category: WOD

05/24/2017

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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

Power Clean (12ish min to find a heavy single for the day )

2 misses and you’re done, move well.

Metcon (AMRAP – Reps)

Alternating EMOM:

RX+ 16min(344reps)

1: 12 KB Front Rack Lunges 53s/35s

2: 12 Deficit Push-ups (stacking plates)

3: 12 DB Box Step-Ups 45s/30s

4: 50s Plank Hold (elbows)

RX 12min(228reps)

1: 12 KB/DB Front Rack Lunges 35s/20s

2: 12 Deficit Pushups

3: 12 DB Box Step-ups 45s/30s

4: 40s Plank Hold

05/23/2017

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

Shoulder Press (1 rep E2MOM for 8 min @ 95%)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

05/22/2017

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 (D-Day 6x2FS/4BS @100%)

2010 Northwest Regional Event 1 (Time)

3 rounds:

10 Overhead Squats 135/93

50 Double Unders

05/20/2017

By

Honey Badger Gym – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women:

WB 14lb

SDHP 55lb

05/19/2017

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

Front Squat (6x2FS/4BS @ 94% of Monday’s weight)

Metcon (Time)

3 rounds:

21 burpees

Food4Less lap