03/07/2016

Honey Badger Gym – CrossFit

(No Measure)

3 min bike, row or jog

12 runners/hip flexor stretch(6 each)

10 alt. groin stretch(5 each)

inch worms 3/4 way

then

3 rounds:

21 russian kb swings

15 push ups

then w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 hang muscle snatches

5 power or full snatches

Snatch (2-2-2-2-2-2 E2MOM for 12 min)

start moderate and build. Full is preferred, but power is acceptable depending on skill/mobility.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

20 wall balls 30/20

200m run(curb and back)

03/04/2016

Honey Badger Gym – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens 16-17 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 75#

*Round 2 – 13 @ 145# / 95#

*Round 3 – 11 @ 185# / 125#

*Round 4 – 9 @ 205# / 135#

*Round 5 – 7 @ 235# / 155#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games 16.2 Masters 55+ (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Sit Ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

03/01/2016

Honey Badger Gym – CrossFit

(No Measure)

3 SLOW rounds:

20 lateral squats

15 alt. light kb or db snatch

10 ring dips or dip variations

Front Squat (4-4-4-4 start around 70-80% build by feel)

rest about 2 min between sets

Metcon (Time)

5 rounds:

6 burpee box jump over 24/20

24 russian swings 70/53

Metcon (Time)

5 rounds:

5 burpee MU

20/15 calorie row

RX= burpee bar muscle up

02/29/2016

Honey Badger Gym – CrossFit

(No Measure)

7 rounds:

5 pull ups or ring rows or both

10 pushups

15 air squats

Squat Clean (3-3-3-3-3 start around 75-80% reset each rep)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

80 double unders

40 goblet squats 70/53

20 push jerks 135/93

CrossFit Open WOD 16.1

Honey Badger Gym – CrossFit

CrossFit Open WOD 16.1

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
SCALED

Men lunge 45 lb.

Women lunge 35 lb.