Category: WOD

05/03/2017

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 (Time)

RX+ For time:

21 – 15 – 9

Bike for Calories

Kettlebell Swings 70/53

18 – 12 – 6

Row for Calories

Burpees Over Rower

12 – 9 – 6

Squat Cleans 155/103

Dumpster Run

RX For Time:

21 – 15 – 9

Mountain Climbers(2for1)

Kettlebell Swings 53/35

21 – 15 – 9

Row for Calories

Burpees

21 – 15 – 9

Medball Squat Cleans (20/14)

Dumpster Run

05/02/2017

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 (4 reps E2MOM for 8 min @85%)

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

15 Box Jump Overs 24/20″

12 Ring Dips

9 Power Cleans 155/103

RX 15 min AMRAP:

15 Box Jump Overs 24/20″

12 Hand Release Push-ups

9 Power Cleans 125/80

05/01/2017

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 @ 85%, rest 2-3mi )

Metcon (Time)

3 Rounds:

10 Front Squats 135/93

20 Pull-ups

50 Double-unders

04/29/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3, for Time:

2000m row

63 burpees to a plate

63 goblet squats 70/53

1500m row

45 burpees

45 goblet squats

1000m row

27 burpees

27 goblet squats