Category: WOD

11/28/2016

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

Back Squat (8 reps E3MOM for 9 min @ 65%)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double-unders

15 Power Cleans 115/80

30 Double-unders

15 Toes-to-Bar

11/25/2016

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

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

11/23/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

For time:

30 C2B Pull-ups

30 Overhead Squats 95/63

20 Bar Muscle ups

20 Overhead Squats 135/93

10 Ring Muscle-ups

10 Overhead Squats 185/133

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
with a shoulder prep mash up

Back Squat (3 reps E2MOM for 8 min @70%)