Category: WOD

05/17/2017

By

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 (AMRAP – Rounds and Reps)

RX+ 13 min AMRAP:

55 Calorie Row

55 Thrusters 95/63

55 Pull-ups

55 HSPU

RX 13 min AMRAP:

55/40 Calorie Row

55 Thrusters 95/63

55 Pull-ups

55 DB Push Press 35/25s

Fitness 13 min AMRAP:

55/40 Calorie Row

55 Thrusters

55 Jumping Pull-ups

55 DB Push Press

05/16/2017

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Shoulder Press (2 reps E2MOM for 8 min @ 90%)

Metcon (3 Rounds for reps)

3 min AMRAP:

12 burpees

12 Power Snatch 75/55

Rest 3:00

3 min AMRAP:

12 burpees

8 Power Snatch 95/65

Rest 3:00

3 min AMRAP:

12 burpees

4 Power Snatch 115/75

RX+

12 cal bike for burpees

95/63

115/73

135/93

05/15/2017

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 @95%)

Be smart. Failed reps aren’t the goal, drop the weight if need be.

Metcon (Time)

RX 3 Rounds:

9 Power Cleans 135/93

15 Push-ups

21 Air Squats

Dumpster Run

RX+ 5 rounds

05/13/2017

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 (Time)

Teams of 3*:

3 Rounds:

100 DB power cleans 50/35

HB”400″ Med-Ball Run 30/20

*1 athlete works at a time, except on the run which all three athletes complete together, carrying the med-ball anyhow.

05/12/2017

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 (6x3FS/6BS @94% of Monday’s weight )

Bike Test! (Time)

RX+ is 100cal for time

RX is 80cal for time

Fitness is 60 cal for time