Author: honeybadgergym

03/29/2016

By

Honey Badger Gym – CrossFit

make money get turnt (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
instead of push-ups, we’ll do sit-ups today.

Clean (E2MOM 3-2-2-1-1-1)

full clean is preferred, but power is acceptable depending on skill level. start around 60-70% and build by feel.

test wod 01/09/2016 (AMRAP – Reps)

4 min AMRAP:

RX+

Row 750/600

ME muscle ups in remaining time

RX = bar mu

all others attempt hardest gymnastics movement in your arsenal.

C2B pullup, pullup, strict pullup, jumping pullup, etc.

03/28/2016

By

Honey Badger Gym – CrossFit

less talky, more squatty (No Measure)

10 wall balls

high knees down, butt kicks back x2

10 wall balls

bear crawl down, alt. groin stretch back

10 wall balls

runners/hip flex stretch down, inch worm back

10 wall balls

burpee broad jumps down, alt. cross kicks back

10 wall balls

3 count squat and hammy stretch x10

Shoulder Press (E2MOM 5-3-2-1-1-1 )

no extra attempts, use the rep scheme and make jumps based on feel

extra work test wod 01/04/2016 (Time)

40 pushups

75 double unders

30 push ups

75 double unders

20 push ups

75 double unders

10 push ups

75 double unders

pushups need to be legit, no half worms and chest to floor.

RX+ doubles must be unbroken

03/26/2016

By

Honey Badger Gym – CrossFit

Hustle Badger (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

03/25/2016

By

Honey Badger Gym – CrossFit

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

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.