Category: WOD

09/23/2016

By

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 (3 reps E2MOM for 10 min)

touch and go reps only

the Axe (AMRAP – Rounds and Reps)

(RX+)12 min AMRAP:

15 Calorie Row

12 Burpee Box Jumps 24/20

9 Clean & Jerks 135/93

(RX) 12 min AMRAP(alt. movements w/ a partner):

15 KB swings 70/53

12 Burpee BJ 24/20

9 Clean and Jerks 135/93

09/21/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

snatch warm-up(Coaches choice)

Hang Snatch (2 reps E2MOM for 12 min)

start moderate and build, reps must be consecutive. no drops

Metcon (AMRAP – Rounds and Reps)

(RX+) 15 min AMRAP:

55 Power Snatches (95/63)

55 Pull-Ups

55 Calorie Bike

55 HSPU

(RX)15 min AMRAP:

55 Power Snatches (75/50)

55 Pull-Ups

55 step ups 20″

55 Push Press (75/50)

09/20/2016

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 (3 Rounds for reps)

With a running clock…

5 min AMRAP:

750m Row Buy-In…then

9 Hang Squat Cleans 95/63

25 DU

Rest 5:00

5 min AMRAP:

500m Row Buy-In…then

9 Hang Squat Cleans 135/93

25 DU

Rest 5:00

5 min AMRAP:

250m Row Buy-In…then

9 Hang Squat Cleans 185/133

25 DU

09/19/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10
shoulder prep work(coaches choice)

Front Squat (5 reps E2MOM for 10 min @ 80%)

Metcon (5 Rounds for reps)

5 rounds NOT for time:

Max Rep Bench Press (BW)

Max rep unbroken C2B Pull ups

No rest between movements, 3 minute rest between rounds

09/17/2016

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
then spend 3 minutes rolling out calves/achilles on kettlebells or barbells(while the coach explains the wod)

Metcon (AMRAP – Rounds and Reps)

(RX+)16 min AMRAP(alternate complete rounds w/ a partner):

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

(RX) solo 9 min AMRAP:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)
scales:

lighter weight

shorter box or step ups