Category: WOD

02/01/2017

By

Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x

Metcon (AMRAP – Rounds and Reps)

RX+ 18 min AMRAP:

80 Wallballs 20/14 to 10ft

60 Calorie Row

40 1-Arm DB Snatch 70/50

20 OHS 135/93

10 Ring MU

RX 18 min AMRAP:

80 Wallballs 20/14

60 Calorie Row

40 1-Arm DB Snatch 60/40

20 OHS 115/80

10 Ring or Bar MU

Fitness 18 min AMRAP w/ a partner:

(split reps however except burpees)

100 singles or doubles

80 Air Squats

60 Sit-ups

50 Russian Swings

40 Hand Release Push-ups

30 Overhead Lunge Steps

15 synchro burpees

01/31/2017

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

Metcon (4 Rounds for reps)

RX+(RX)

3 min AMRAP:

21 Deadlifts 155/105 (115/80)

21 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP:

18 Deadlifts 185/135 (145/100)

18 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP:

15 Deadlifts 225/155 (185/135)

15 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

3 min AMRAP:

12 Deadlifts 275/185 (235/165)

12 Over-the-Erg Burpees

Max Cal Row in time remaining

01/30/2017

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

Front Squat (E2MOM 3×75% 3×80% 2×85% 3×1@90%)

Metcon (Time)

(RX+) 21-15-9:

Wallballs to 10ft 20/14

C2B Pull-ups

Thrusters 95/63

Box Jumps 24/20″

Kettlebell Swings 53/35

(RX)

womens wb to 9ft

pullups

*SCALE for intensity! It’s time to move and breathe, so lets get after it.

01/27/2017

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

Snatch (7 sets x2 reps E90S for 10.5 min building each set)

Metcon (Time)

30 Overhead Squats 95/63

15 Over the Bar Burpees

24 OHS

12 OTBB

18 OHS

9 OTBB