Category: WOD

01/30/2017

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 (E2MOM 3×75% 3×80% 2×85% 3×1@90%)

Metcon (Time)

(RX+) 21-15-9:

Wallballs to 10ft 20/14

C2B Pull-ups

Thrusters 95/63

Box Jumps 24/20″

Kettlebell Swings 53/35

(RX)

womens wb to 9ft

pullups

*SCALE for intensity! It’s time to move and breathe, so lets get after it.

01/27/2017

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Snatch (7 sets x2 reps E90S for 10.5 min building each set)

Metcon (Time)

30 Overhead Squats 95/63

15 Over the Bar Burpees

24 OHS

12 OTBB

18 OHS

9 OTBB

01/25/2017

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 (3×5 starting around 70% and build to a heavy 5)

Bench Press (3×5 start around 70% and build to a heavy 5)

strict pullup (3xME)

we will perform 3 sets, each set being for max reps with solid body positions

if you cannot perform 8 or more, we will scale to a different movement to achieve desired effect

01/24/2017

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)

3 Rounds:

30 Hang Power Cleans 115/80

30 Wallballs 20/14 to 10ft

90 Double Unders

Metcon (Time)

Extra Optional “Fun”:

5 rounds

10 1-Arm DB Snatch 70/50

10 Box Jump-overs 24/20″