Author: honeybadgergym

03/24/2016

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

5 min Dry-land Warm-up

then,

3 min Pause Drill:

Arms Away/Arms & Body Away

then,

10 minute build(Damper set to 1):

Begin at 16 s/m for the 1st minute. Every minute after, go up one beat in the stroke rate…17,18,19,etc. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be at 30.

Metcon (Distance)

NOTE: if you do not have an official 2k time, you may have an alternative warm-up and workout.

Part A(total 24 minutel):

Row x 3 min @ 2k+2

Rest x 3 min

Row x 2 min @ 2k

Rest x 2 min

Row x 1 min @ 2k-2

Rest x 1 min

Row x 2 min @ 2k-2

Rest x 2 min

Row x 3 min @ 2k

REST 5 Minutes

Part B(total 14 minute):

2×2 minute row

1st- Max Effort(empty the tank)

rest 5 minutes

2nd- MUST BEAT previous effort by at least .1 seconds.

03/22/2016

By

Honey Badger Gym – CrossFit

(No Measure)

2-3 minute bike or row or 400m jog

accumulate a 3min goblet squat hold

lunge steps down

alt groin stretch half way

inch worm half way

runners/hip flexor half way

inch worm half way with pushup

lunge steps down

squat stretch 3 count hammy stretch 3 count x10 each

Back Squat (4 reps every 2:30 for 4 sets)

start around 70% and build by feel

Metcon (AMRAP – Reps)

10 minute AMRAP: (climb)

20 double unders

2 Muscle ups

40 dubs

4 MU

60 dubs

6 MU

etc..

scale will be burpee to hardest gymnastics movement available(pullup, c2b, jumping,etc)

03/21/2016

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds:

10 push ups

15 situps

20 air squats

then

3 rounds:

10 barbell good mornings

10 barbell rows

10 barbell press(any way)

Push Jerk (2 reps every 90sec for 9 min (6 sets))

power clean or full clean from the floor to begin your reps

Metcon (Time)

For Time:

15 thrusters 95/63

15 box jumps 24″/20″

12 thrusters 115/73

15 box jumps

9 thrusters 135/93

15 box jumps

*step ups will be acceptable today

03/18/2016

By

Honey Badger Gym – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#