Category: WOD

02/18/2017

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:

Teams of 3, partners alternate complete rounds:

Dumpster Run

9 Box Jump-overs 24/20″

6 Dumbbell Hang Squat Cleans 50/35

02/17/2017

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

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold

Metcon (Time)

RX+ For Time:

75 Wallballs 20/14 to 10ft

60 Calorie Row

45 1-Arm DB Snatch 50/35

30 C2B Pull-ups

RX For Time:

75 Wallballs 20/14

60 Calorie Row

45 1-Arm DB Snatch 40/25

30 pull-ups

Fitness For Time:

75 Wallballs 14/10

60 Calorie Row

45 1-Arm DB Snatch 25/10

30 jumping pullups (pull-up bar 6″ above head)

02/15/2017

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
with added shoulder and pull-up prep

Metcon (Time)

10 min cap:

RX+ 3 rounds:

6 Strict C2B

6 C2B

6 Bar MU

Rest 1:00 min between rounds

or

RX 3 rounds:

6 Strict pullups

6 pullups

6 C2B

Rest 1:00 min between rounds

or

Fitness 3 rounds:

10 barbell curls

10 barbell rows

10 reverse flyes

rest 1 min between rounds
choose movements you can fluently move with, lots of broken sets won’t allow you to finish in the time cap.

Metcon (Time)

RX+ For time:

50 Clean & Jerks* 135/93

*EMOM: Complete 6 T2B – starting with the T2B

RX For time:

50 Clean & Jerks* 115/75

*EMOM: Complete 5 T2B – starting with the T2B

Fitness For time:

50 Clean & Jerks*

*EMOM: Complete 6 medball v-ups – starting with the v-ups