Category: WOD

04/18/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

MMGT x Shoulder prep mashup

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

Metcon (Time)

RX+ 3 rounds:

500 Meter Row

Food4Less Lap

*rest 3:00 between rounds

RX 6 Rounds, with a partner:

500 Meter Row

Food4Less Lap

*partners alternate complete rounds, 3 each

04/17/2017

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 (5 sets of 4FS/8BS @ 75%, rest 2-3min)

Metcon (Time)

RX 27-21-15-9:

Power Snatch 75/55

Wallballs 20/14

RX+27-21-15-9:

Power Snatch 75/55

Wallballs 20/14

Calorie Row

04/15/2017

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

Metcon (Time)

RX+ Teams of 3:

400m Burden Run 53/35kb

125 Pull-ups

400m Burden Run

100 Calorue Bike

400m Burden Run

75 Front Squats 155/105

400m Burden Run

RX Teams of 3:

400m Burden Run 53/35kb

125 Calorie Bike

400m Burden Run

100 Deadlifts 135/95

400m Burden Run

75 Front Squats 135/95

400m Burden Run

*if the kettle bell is dropped to the ground at any point during the run, all members perform 10 burpees on the spot. No work can be done til all members are back inside the building.

04/14/2017

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

Front Squat/Back Squat Cycle (4x7FS/13BS @94% of Monday’s weight, rest 2-3min)

All percentages will be taken from your front squat. The sets will start with front squats, immediately followed by back squats. Do not rest between the two.

Metcon (Time)

RX+ 3 Rounds:

12 Power Cleans 135/93

12 Chest-to-Bar Pull-ups

12 Jerks 135/93

12 Toes-to-Bar

RX 3 Rounds:

12 Power Cleans 115/78

12 Pull-ups

12 Jerks 115/78

12 Toes-to-Bar

*scale w/jumping pull-ups and v-ups

04/12/2017

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 (AMRAP – Rounds and Reps)

20 min AMRAP in teams of 3:

7 Kettlebell Swings 70/53

7 Box Jumps 24/20

20 Mountain climbers(2for1)

7 hand release push-ups

20 Mountain climbers(2for1)

*partners alternate complete rounds

*if working solo, rest 2 min after each completed round