Category: WOD

02/04/2017

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 (Time)

Teams of 3:

10,000m Row*

*Athletes change every 250m

02/03/2017

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

Back Squat (E2MOM 2 reps @70,75,80,85% then 1@90,95%)

Metcon (AMRAP – Reps)

RX+ 8 min AMRAP:

3 Clean & Jerk 155/103

3 Over-the-Bar Burpees

6 Clean & Jerk

6 Over-the-Bar Burpees

9 Clean & Jerk

9 Over-the-Bar Burpees

… and so on, until time expires.

RX 135/93

02/01/2017

By

Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x

Metcon (AMRAP – Rounds and Reps)

RX+ 18 min AMRAP:

80 Wallballs 20/14 to 10ft

60 Calorie Row

40 1-Arm DB Snatch 70/50

20 OHS 135/93

10 Ring MU

RX 18 min AMRAP:

80 Wallballs 20/14

60 Calorie Row

40 1-Arm DB Snatch 60/40

20 OHS 115/80

10 Ring or Bar MU

Fitness 18 min AMRAP w/ a partner:

(split reps however except burpees)

100 singles or doubles

80 Air Squats

60 Sit-ups

50 Russian Swings

40 Hand Release Push-ups

30 Overhead Lunge Steps

15 synchro burpees

01/31/2017

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 (4 Rounds for reps)

RX+(RX)

3 min AMRAP:

21 Deadlifts 155/105 (115/80)

21 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP:

18 Deadlifts 185/135 (145/100)

18 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP:

15 Deadlifts 225/155 (185/135)

15 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP:

12 Deadlifts 275/185 (235/165)

12 Over-the-Erg Burpees

Max Cal Row in time remaining