Category: WOD

08/02/2016

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 (15 min to build up to a heavy set of 5 reps)

these can be touch and go, or reset for every rep. Quality positions are the main focus today.

Metcon (Time)

21 Hang Power Clean (135/93)

21 Burpees over Bar

100 DU

15 HPC (135/93)

15 Burpees over Bar

75 DU

9 HPC (135/93)

9 Burpees over Bar

50 DU

08/01/2016

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 5 reps down to 1 rep)

Starting around 60%,

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

Metcon (Time)

Dumpster Run + reverse HB”400″ run

40 Pull-Ups

30 Thrusters 95/63

20 Calorie Row

07/30/2016

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 (15ish minutes to establish 3RM touch & go )

2016 cycle 2 test 5 (Time)

27 Deadlifts 225/155

108 Double Unders

21 Deadlifts

84 Doubles

15 Deadlifts

60 Doubles

9 Deads

32 Doubles

07/29/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Steady Rounds:

20 Light DB/KB Push Press

15 Box Jumps

10 Push Ups

Shoulder Press (1RM)

2016 cycle 2 test 4 (AMRAP – Rounds and Reps)

(RX+)AMRAP 15 Minutes:

30/20 Calories on AAB

20 Burpee Box Jump Overs 24/20″

10 Strict Handstand Push Ups

(if using a scwhinn bike 40/30)

RX:

step ups w/ 53/35lb kb (20″)

kipping HSPU

Fitness:

30 step ups(15each leg) 20″

20 burpee box overs(step or jump)

10 hand stand kick ups or

07/27/2016

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 (2RM)

2016 cycle 2 test 3 (Time)

21-15-9

Thrusters 135/95lbs

Chest to Bar Pull Ups

11 minute cap, reps not completed will be added as seconds.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups