Category: WOD

11/02/2016

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

Shoulder Press (3 reps E2MOM for 10 min)

Build by feel. If you’re going to miss, make it happen on the last set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Bar Muscle-ups

10 Clapping Push-ups

15 Air Squats

20 Calorie Row
scales:

hardest pullup variation in your arsenal

perfect pushups, hrpu or go to knees or use box for clapping pushups

use the rig, or med ball for air squats

kb swings for row

11/01/2016

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 x2

alt. groin stretch down

lunge steps w/ reach to the sky down

lunges w/ twist into the knee 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 (3 Rounds for reps)

(RX+)

4 min AMRAP:

3 Rounds:

12 Deadlifts 95/63

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie Bike

Rest 4:00

4 min AMRAP:

2 Rounds:

12 Deadlifts 135/93

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie Bike

Rest 4:00

4 min AMRAP:

1 Round:

12 Deadlifts 155/103

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie Bike

RX:

75/55

95/65

115/80

time remaining: ME mountain climbers, count each leg for reps(not 2 for 1)

10/31/2016

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

Front Squat (2 reps E2MOM @ 85% for 12 min)

Wodapalooza team qualifier #9 (Time)

2 ROUNDS!

RX+ for time:

25 burpees over the rower

25 calorie row

or

RX for time:

25 burpees over bar

25 power cleans 75/55

()

10/29/2016

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

Run BMC (Time)

200m Run(Dumpster Run)

1 Round of Barbara:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run(food4less lap)

2 Rounds of Mary:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

600m Run(rev. F4L lap+dumpster)

3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run(HB”400″+dumpster)
ring rows will be subbed for pullups.

hrpu for hspu

10 alt. tall lateral box step ups or 20 air squats may be subbed for pistol squats.