Category: WOD

07/16/2016

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

Shoulder Press (3-3-3-3-3 rest 60-90 sec between)

Metcon (Time)

10-1

kb swings 70/53

100m sprint between sets

07/15/2016

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 (5 reps EMOM for 5 min @75%)

Metcon (Time)

3 rounds:

20 Toes to Bar

25 Box Jumps 24/20″

30 Wallballs 20/14lbs

07/14/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

3:00 Pause Drill – Arms Away,Body Away

3:00 Cut The Cake – Arms and Body Away

Metcon (No Measure)

Row 2x 5k

Do not go faster than the assigned Split.

Split: 2k+20

Drag Factor/Damper: Open

Rest: 5 minutes

07/13/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Bent Over Reverse Flyes

30 Jump Squats

30 Calorie Row

20 Inchworms w/ Push Up

power clean + split jerk (3 reps E2MOM for 12 min)

Metcon (Time)

For Time:

50 Power Cleans 135/93lbs

50 Ring Dips

dumpster run then reverse HB”400″

07/12/2016

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
then snatch movement prep

Snatch (3 T&G reps E2MOM for 12 min )

Metcon (AMRAP – Rounds and Reps)

(RX+)AMRAP 7 Minutes:

10 Deadlifts 205/133

5 Hang Squat Cleans

5 Push Jerks

(RX)AMRAP 7 Minutes:

10 Deadlifts 175/113

5 Hang Squat Cleans

5 Push Jerks