Category: WOD

02/15/2017

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each
with added shoulder and pull-up prep

Metcon (Time)

10 min cap:

RX+ 3 rounds:

6 Strict C2B

6 C2B

6 Bar MU

Rest 1:00 min between rounds

or

RX 3 rounds:

6 Strict pullups

6 pullups

6 C2B

Rest 1:00 min between rounds

or

Fitness 3 rounds:

10 barbell curls

10 barbell rows

10 reverse flyes

rest 1 min between rounds
choose movements you can fluently move with, lots of broken sets won’t allow you to finish in the time cap.

Metcon (Time)

RX+ For time:

50 Clean & Jerks* 135/93

*EMOM: Complete 6 T2B – starting with the T2B

RX For time:

50 Clean & Jerks* 115/75

*EMOM: Complete 5 T2B – starting with the T2B

Fitness For time:

50 Clean & Jerks*

*EMOM: Complete 6 medball v-ups – starting with the v-ups

02/14/2017

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

Clean (work to a heavy single for the day)

Power or full, if you miss you’re done for the day. Build with intent, move well.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

02/13/2017

By

Honey Badger Gym – CrossFit

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

Back Squat (work to a heavy single for the day)

2-3 heavy attempts is all you need to take, a PR isn’t the a goal. If you feel like you need a spotter, you’re probably already 1-2 heavy attempts in.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (5 Rounds for time)

5 Rounds:

10 Close Grip Push-ups

15 Dumbbell Bent Over Rows (each arm) (50/35)

20 Strict Presses (45/35#)

25 Banded Pull-aparts

500 Meter Row

(move quickly, but don’t sacrifice form)

Rest as needed between rounds