Category: WOD

08/09/2016

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

Deadlift (12 min to establish a heavy double (no mix grip))

Metcon (Time)

4 Rounds:

30 russian swings (note weight used)

Food4Less lap

30 ab mat situps

(RX+) 4 Rounds:

500 Meter Row

Food4Less lap

30 GHDSU

08/08/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-5min bike or row, then

4 smooth rounds:

10 RDLs

10 situps

10 front squats

10 hand release pushups

Front Squat (1RM)

“the CHIEF” (5 Rounds for reps)

5 Rounds:

3 min AMRAP:

3 Power Cleans (135/93)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds

08/05/2016

By

Honey Badger Gym – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

08/04/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pick Drill:

2:00 Legs Only

2:00 Legs And Body Only

Steady 5 minute Build Row:

Building stroke rate from 16 to a 32. Objective is to settle into each stroke rate for 1 minute and work on consistency. Use your breathing to set a rhythm.

S/R in Order: 16/20/24/28/32

Metcon (No Measure)

Row x 1000m, 2000m, 4000m

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k+10, 2k+12, 2k+14

Rest: 5 min

08/03/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

When you get to the gym, start your general stretches and warm-up specific to your needs.

Class will begin with 3-5 min of bike, row or jog.

then

Snatch Warm-up (coaches choice)

Snatch (3×5 min EMOM w/ 1min of rest between each)

EMOM #1 – 2 Hang Snatches (build)

Rest 1:00

EMOM #2 – 2 Hang Snatches below knee (build)

Rest 1:00

EMOM #3 – 1 Snatch (build)

we will record the heaviest snatch single(record weights used as you like in the notes)

Metcon (AMRAP – Reps)

8 minute alternating Tabata of:

Front Squats 115/80

Toes to Bar

20sec work / 10sec rest for 8min