Category: WOD

03/24/2017

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

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

03/22/2017

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

Power Clean (3 reps E2MOM for 6 min)

Clean (1 full clean + 2 front squats E2MOM for 6 min)

Metcon (Time)

3 rounds:

30 front rack lunge steps 75/55

15 pull-ups

9 burpees

03/21/2017

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

Metcon (Time)

RX+ for time:

25 Hang Power Snatch 75/55

50 Sit-ups

100 Double-unders

20 HPS

40 Sit-ups

80 Double-unders

15 HPS

30 Sit-ups

60 Double-unders

10 HPS

20 Sit-ups

40 Double-unders

5 HPS

10 Sit-ups

20 Double-unders

RX for time:

25 Kettlebell Swings 53/35

50 Sit-ups

100 Double-unders

20 Kettlebell Swings

40 Sit-ups

80 Double-unders

15 Kettlebell Swings

30 Sit-ups

60 Double-unders

10 Kettlebell Swings

20 Sit-ups

40 Double-unders

5 Kettlebell Swings

10 Sit-ups

20 Double-unders

03/20/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Make money get turnt-ish and shoulder prep mashup

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

RX+ 135/93

RX 95/63

03/18/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ for time:

2K Row

120 Calorie Bike

1600m Run

RX in teams of 3:

3k Row switch every 250m

150cal bike switch every 15 cal

24 dumpster run relays(each partner does 8 runs)