Category: WOD

09/06/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-5min bike, row, or run then snatch warm up(coaches choice)

Snatch (1RM w/ 2 count 1″ pause off the floor)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 snatches 95/63

10 bar over burpee

Twister (3 Rounds for time)

Running Clock…

at the 0:00

3 RFT:

10 Power Snatch, 95/65

10 Bar Burpee

at the 10:00

2 RFT

15 Power Snatch, 115/80

15 Bar facing Burpees

at the 20:00

1 RFT

30 Power Snatch, 135/95

30 Bar Burpees

09/05/2016

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 (6 reps E2.5MOM for 10 min use same weight across)

warm up find a weight somewhere in the 70-80% range and use it for all sets.

Metcon (5 Rounds for reps)

5 rounds for max reps of:

touch & go body weight power cleans

strict hspu

rest 2-3min between rounds, no rest between movements
all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.

scales:

if not using body weight, find a challenging weight that you move well with.

if not doing strict hspu, strict press will be the sub(barbell,db,kb)

09/03/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

5 Rounds w/ a partner:

2 food4less laps together

30 KBS 70/53

30 Pull ups

try to split reps 50/50 however you need.

09/02/2016

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

Back Squat (E2MOM for 10 minutes 3 reps, build by feel)

Mexican Jumping Beans (Time)

10 squat cleans 155/103

100 double unders

8 squat cleans

80 double unders

6 sqat cleans

60 double unders

4 squat cleans

40 double unders

2 squat cleans

20 double unders

08/31/2016

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Hang Snatch (10 min to establish 1RM)

2K Row Death by Burpees (Time)

For Time:

2000m row

EMOM starting at 1:00, perform 1 burpee, then 2, then 3, then 4..etc until you complete the 2k row or are burpeed out of contention..

whatever meters are left will be added as minutes/seconds to 20:00