Category: WOD

10/07/2016

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

Front Squat (3-2-2-1-1-1 E2MOM for 12 min)

starting with a moderate weight we will build to a heavy single every 2 minutes for 12 minutes

Metcon (Time)

For Time:

15 hspu

27 clean & jerks 95/65

15 hspu

21 power snatches 115/80

15 hspu

15 clean & jerks 135/95

15 hspu

9 power snatches 155/105
if not going as RX, one weight will be used and hand release pushups will be the alternate movement for hspu

10/06/2016 suggestion

By

Honey Badger Gym – OPEN GYM

Metcon (No Measure)

EMOM 20:

Min 1: 50′ Prowler Push or mountain climbers(each leg is 1 rep)

Min 2: 15 Kettlebell Swings (53/35#)

Min 3: 50′ Walking Lunge

Min 4: Sit-ups

10/05/2016

By

Honey Badger Gym – CrossFit

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
followed by a Coach Tyler ROM wod

Shoulder Press (3 reps E2MOM for 10 min)

find a comfortable starting weight and build

Metcon (Time)

1500m Row

100 DU

50 Wall Balls 20/14

100 DU

1500m Row
scales:

100 russian swings for row

singles for doubles

lighter wieght wall ball

10/04/2016

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

Metcon (3 Rounds for reps)

(RX+)

5 min AMRAP:

60 Cal AirBike (100 Cals Schwinn)

1 Rd of Cindy(5pu-10pshups-15squats)

ME Power Cleans 155/103

-rest 5 mins-

5 min AMRAP:

40 Cal AirBike (75 Cals on Schwinn)

2 Rds of Cindy

ME Power Cleans 185/133

-5 min rest-

5 min AMRAP:

20 Cal AirBike (50 Schwinn)

3 Rd of Cindy

ME Power Cleans 225/153

(RX)

Reverse HB “400”

1 round Cindy

ME 135/93

rest

Food4Less Lap

2 round Cindy

ME 155/103

rest

Dumpster Run

3 round Cindy

ME 185/133

10/03/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (3 reps E2MOM for 10 min @70-80%)

same weight across all sets

Metcon (Time)

(RX+) For Time:

42 Cal Row

21 Squat Snatch 95/63

30 Cal Row

15 Squat Snatch

18 Cal Row

9 Squat Snatch

(RX) For Time:

42 Russian Swings 70/53

21 OHS 95/63

Dumpster Run

30 Russian Swings

15 OHS

Dumpster Run

18 Russian Swings

9 OHS

Dumpster Run
front/back squats or squat cleans are suitable scales.