Category: WOD

02/24/2017

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

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

02/22/2017

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
plus extra calf/shoulder prep

Metcon (AMRAP – Reps)

16 min alternatin EMOM(4 rounds):

Min 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)

Min 2: 15/12 Calorie Bike (25/20 schwinn)

Min 3: 7 Wallballs (20/14 to 10ft) + 7 C2B Pull-ups

Min 4: 15/12 Calorie Row

best possible score for men is 232(272schwinn)

best possible score for women is 208(240schwinn)

*we will scale weights and movements so that you can succeed, we want you to get all possible reps. If you miss reps in a minute, we’ll subtract that from your score and adjust accordingly.

02/18/2017

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 (AMRAP – Rounds and Reps)

20 min Amrap:

Teams of 3, partners alternate complete rounds:

Dumpster Run

9 Box Jump-overs 24/20″

6 Dumbbell Hang Squat Cleans 50/35

02/17/2017

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

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold

Metcon (Time)

RX+ For Time:

75 Wallballs 20/14 to 10ft

60 Calorie Row

45 1-Arm DB Snatch 50/35

30 C2B Pull-ups

RX For Time:

75 Wallballs 20/14

60 Calorie Row

45 1-Arm DB Snatch 40/25

30 pull-ups

Fitness For Time:

75 Wallballs 14/10

60 Calorie Row

45 1-Arm DB Snatch 25/10

30 jumping pullups (pull-up bar 6″ above head)