Category: WOD

08/22/2016

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
then snatch prep(coaches choice)

Snatch (1 pause rep(2 count below knee)E90S for 12 min)

8 total sets, build as needed. Hitting correct positions will be of the most importance.

Metcon (Time)

3 rounds:

food4less lap

10 Clean and Jerks 135/93

08/20/2016

By

Honey Badger Gym – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

08/19/2016

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
then hold a squat for 2 minutes

bike, row or run for 2 min

alt. groin stretch or runners stretch down and back

Back Squat (4 reps E2MOM for 12min @ 70-80% )

use same weight across

Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Power Snatch 115/78

3 TTB

6 Power Snatch

6 TTB

9 Power Snatch

9 TTB

etc

08/18/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

5×1:00 Steady Rowing @16/18/20/22/24s/m

Sprint Start Practice:

3×5 1/2 Stroke (Cut Layback)

3×5 3/4 Stroke (Cut Layback)

3×5 Starting 5 @ 50% (Cut Layback)

3×5 Starting 5 @ 75% (Cut Layback)

3×5 Starting 5 @Increasing speed (Cut Layback)

Metcon (No Measure)

15×20 Strokes

15 Stroke Sprint Start (Cut Layback) +5 Stroke settling in to race speed (with Layback)

Drag Factor/Damper: Open

Stroke Rate: >30

Split: Max effort for the first 15 strokes each piece

Rest: Go every 90 seconds

08/17/2016

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

Bench Press (10-10-10)

If 1rm is known, start around 60%. All others warmup with reps and pick a reasonable weight to start with. All will build over the course of the 3 sets.

Metcon (Time)

2 Rounds:

20 Thrusters, 95/63

20 Pull ups

20 Wall Balls 30/20

20 Calorie Row

if not going as RX, russian swings may be subbed for the row. Pick weights and movements that will allow you to be like Ricky Bobby, you wanna go fast!