Category: WOD

09/13/2016

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)

With a running clock…

5 min AMRAP:

21 Cal Row (RX+ 15 cal Air Bike)

21 DL (95/63)

Rest 5:00

5 min AMRAP

15 Cal Row (RX+ 10 cal Air Bike)

15 FS (95/63)

Rest 5:00

5 min AMRAP:

9 Cal Row (RX+ 5 cal Air Bike)

9 Thrusters (95/63)

Metcon (No Measure)

OPTIONAL WORK:

4 rounds:

15-25 reverse flyes or band pull aparts

25 ab mat situps

15 barbell curls

09/12/2016

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

Overhead Squat (12 min to establish a 3RM)

Metcon (5 Rounds for reps)

5 rounds for reps:

Max Unbroken Push Press (BW)

Max Unbroken TTB

No rest between movements, 2-3 minutes rest between rounds

09/09/2016

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Clean (2 reps E2MOM for 10 min )

Metcon (Time)

(RX+) 10 rounds:

250m row

rest 90 sec

(RX) 20 rounds:

250m row alternate rounds w/ a partner

09/08/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

3:00 Cut The Cake – Arms Only

3:00 Cut The Cake – Arms and Body Only

Metcon (No Measure)

Row x 8000m

90 on, 90 off as many sets as it takes to complete 8000m

Drag Factor/Damper: Open

Stroke Rate: Open

Split: Max effort for 90s, Easy pace for 90s

Rest: None

09/07/2016

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 3 min bike or row

then squat and ankle stretches

Push Jerk (2 reps E2MOM for 10 min)

start around 60-70% and build

Metcon (Time)

3 Rounds:

30 Deads, 185/133 (145/98)

20 Front Squats

10 Power Cleans

*Rest 2 minutes between rounds