Category: WOD

12/05/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Medium Bike

Active Samson

30 Seconds

Faster Bike

Air Squats

Dumbbell Warmup

Performed With Light Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Step Back Lunges (Each Leg)

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50s/35s)

15/12 Calorie Assault Bike

Score is Slowest Round

12/04/2018

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Push Jerk (5-4-3-2-1 E2MOM build to a heavy single )

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

…

Climb by 3 Reps Until the Finish

RX+ 135/93

RX 115/78

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps

12/03/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Row or Bike

Easy Single Unders

Active Spidermans

20 Seconds

Medium Row or Bike

Higher Single Unders

Push-up to Down Dog

15 Seconds

Fast Row or Bike

Double Under Practice

Air Squats

45 sec DB ankle stretch each side

1 min childs pose

Metcon (Time)

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

12/01/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (AMRAP – Reps)

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/93) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

11/30/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Medicine Ball Foot Taps

Knuckle Drags

Air Squat to Medicine Ball

Active Samson

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Slams

Push-up to Down Dog

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

*ladies and gents, save the tens. Please be kind when putting them back on the floor 🙂