Category: WOD

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

04/28/2017

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

Front Squat (5x4FS/8BS @94% of Monday’s weight)

Metcon (Time)

RX+ 3 rounds:

10 left arm kb snatches 70/53

30 double unders

10 right arm kb snatches 70/53

30 double unders

RX 53/35

04/26/2017

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:

30 Deadlifts 225/155

30 HSPU

30 Thrusters 95/63

30 Pull-ups

30 Power Cleans (135/93

30 Ring Dips

60 Wall Balls 20/14

15 Power Snatches 135/93

RX w/ a partner for time:

40 Deadlifts 225/155

40 HSPU

40 Thrusters 95/63

40 Pull-ups

40 Power Cleans 135/93

40 Ring Dips

80 Wall Balls 20/14

20 Power Snatches 135/93

Fitness for time(individual or partner):

30or40 Deadslifts

30or40 Dumbell push press

30or40 Thrusters

30or40 Jumping Pull-up or ring row

30or40 Power Cleans

30or40 Hand Release Push-ups

60or80 Wall Balls

15or20 Power Snatches

04/25/2017

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 (1 rep E90s for 6 Min @ 90%)

Metcon (3 Rounds for reps)

4 min AMRAP:

18 OHS 115/75

18 Bar-Facing Burpees

Max Cal Row

Rest 4:00

4 min AMRAP:

15 OHS 135/95

15 Bar-Facing Burpees

Max Cal Row

Rest 4:00

4 min AMRAP:

12 OHS 185/115

12 Bar Facing-Burpees

Max Cal Row