Category: WOD

12/22/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds:

10 russian swings

10 burpees

alt. groin stretch half way

inch worm half way

runner stretch/hipflexor half way

inch worm half way

shoulder stretch 1 min each side

snatch warmup

5 jump shrugs

5 high & outsides

5 muscle snatches

5 balance to power

5 OHS

5 sotts press

5 duck walks forward/backward

misfit snatch complex (2 snatch complexes E2MOM for 10 min @ 80-90% 1rm)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS
If 1rm not known, pick a manageable weight to work with. If percentages are too heavy, scale back(dont be a dummy). Use same weight for the entire piece.

Metcon (Time)

63-54-45-36-27-9

Double Unders

21-18-15-12-9-3

Deadlifts 155/105

RX +

21-18-15-12-9-6-3

Assault Bike Calories

Deadlifts @155

(Reset Bike after every round)
no penalty for single unders

12/21/2015

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
then shoulder stretch 30 sec each side 2x

Back Squat (5-5-5-5-5 @ 90% of 5rm BS)

rest 2-3 minutes between sets. Scale weight back if need be. Sometimes heavy is just heavy.

Metcon (Time)

6 rounds:

16 pullups

8 push jerks 135/93

RX+

16 c2b pullups

8 push jerks 165/108

12/19/2015

By

Honey Badger Gym – CrossFit

(No Measure)

run the loop

then

3 rounds of:

21 wall balls

7 burpees

Snatch (5-5-5 @ 70-80% drop and reset for each rep)

Metcon (Time)

RX+

35 burpees to 6″ target

25 clean & jerks 135/93

15 parallette HSPU (12″/8″)

Team RX

70 burpees

50 clean & jerks 135/93

30 hspu

partners alternate every 5 reps

12/18/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds

20 calorie row

10 OHS

Back Squat (find new 5RM (5-10lbs more))

Metcon (Time)

30-20-10

Alt. DB Snatch 70/50

Air Squat

Hand Release Push Ups

(rest 1 min)

RX+

12-9-6

DB squat snatch 70/50

HSPU

Ring Dip

(rest 3 min)

12-9-6

DB squat snatch 70/50

HSPU

Ring Dip

(rest 3 min)

12-9-6

DB squat snatch 70/50

HSPU

Ring Dip

12/16/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds of:

400m run or 500m row

10-15 hollow arch swings or

10-15 ctb pullups or pullups

then

4 rounds of:

50 ft HS walk as fast as possible or

45 sec HS hold or

30 reps OH weight shrugs

(rest as needed between sets)

Push Jerk (5-5-5-5-5 @ 75% or 80% if feeling good)

Metcon (AMRAP – Reps)

RX+

12 min AMRAP

150 wall balls 20/14

90 Double Unders

30 ring MU

RX = bar MU

all others use hardest option available, C2B, pu, jumping pu.

no penalty for doubles today