Category: WOD

09/03/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

5 Rounds w/ a partner:

2 food4less laps together

30 KBS 70/53

30 Pull ups

try to split reps 50/50 however you need.

09/02/2016

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

Back Squat (E2MOM for 10 minutes 3 reps, build by feel)

Mexican Jumping Beans (Time)

10 squat cleans 155/103

100 double unders

8 squat cleans

80 double unders

6 sqat cleans

60 double unders

4 squat cleans

40 double unders

2 squat cleans

20 double unders

08/31/2016

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

Hang Snatch (10 min to establish 1RM)

2K Row Death by Burpees (Time)

For Time:

2000m row

EMOM starting at 1:00, perform 1 burpee, then 2, then 3, then 4..etc until you complete the 2k row or are burpeed out of contention..

whatever meters are left will be added as minutes/seconds to 20:00

08/30/2016

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 (2RM)

Metcon (3 Rounds for reps)

With a running clock

at the 0:00

5 min AMRAP

30 mountain climbers

10 TTB

at the 10:00

5 min AMRAP

20 mountain climbers

15 KBS 70/53

at the 20:00

5 min AMRAP

15 pull-ups

10 Thrusters, 95/63

08/29/2016

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

Clean (1rm w/ 2 count pause 1″ off the floor)

Partner up, work smart. We’ll take about 12 min to work up.

Metcon (Time)

5 Rounds for Time*:

15 unbroken Dumbbell Push Press, 50/35

12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)

9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.

*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
if need be complete rounds can be alternated with a partner. KBs or plates will be used as well if needed.