Category: WOD

10/14/2016

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

Power Clean (3 reps E2MOM for 10 min)

drop and reset each rep, if you miss you may not try again or go up for the next set.

Metcon (AMRAP – Rounds and Reps)

(RX+)AMRAP 15:

5 Ring Muscle-ups

10 Power Cleans 135/93

25 Wallballs 20/14

RX = bar muscle ups
scale for muscle ups will be reverse med ball burpees

10/12/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (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
we’ll sub the run for a 5 min bike or row today

Bench Press (3 reps E2MOM for 10 min)

start moderate and build

Metcon (Time)

For time:

HB”400″ + Dumpster run

27 Deadlifts 185/135

54 Sit-ups

reverse Food4Less lap + Dumpster run

21 Deadlifts

42 Sit-ups

Food4Less Lap

15 Deadlifts

30 Sit-ups

Dumpster run

9 Deadlifts

18 Sit-ups

10/11/2016

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

Metcon (3 Rounds for reps)

5 min AMRAP:

150 Double Under buy in

12 Thrusters (95/65)

12 CTB Pull Ups

Rest 5 mins

5 min AMRAP:

100 Double Under buy in

9 Thrusters (115/80)

12 TTB

Rest 5 mins

5 min AMRAP:

50 Double under buy in

6 Thrusters (135/95)

12 Pull Ups

10/10/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 min bike or row

then snatch warm up(coaches choice)

Hang Snatch (3 reps E2MOM for 10 min)

Move well and build by feel. 1 attempt only in the time domains, if you miss you cannot move up in weight.

Metcon (Time)

(RX+)3 Rounds:

21/18 Calorie Row

15 Bar over Burpees

9 Squat Snatches 135/93

(RX)3 Rounds:

30 russian swings 70/53

15 Bar over Burpees

10 Front squats 135/93