Category: WOD

07/11/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

4 Smooth Rounds:

10 barbell good mornings

10 barbell thrusters

10 stratight leg sit ups

dumpster run

Back Squat (5 reps E2MOM for 8 min @ 75%)

no belt

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
16 min clock, DON’T LOSE COUNT.

07/08/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3:00 Bike Row or Run

Then

3 Rounds:

15 Russian Kettlebell Swings

10 Pull Ups or Ring Rows

1 Long Inch Worm

Deadlift (6 T&G reps EMOM for 5 min @ 70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

20 Kettlebell Snatches 70/53lbs

Food4Less Lap

*scale will be single arm russian swings

07/07/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

2:00 Pick Drill – Arms and Body Only

2:00 Pause Drill – Arms and Body Away

5×1:00 Steady State Rowing- Gradual build of pace. Each minute increase your pace so that the first minute is nice and easy, and the last minute is a push pace.

Metcon (No Measure)

15 Rounds of

:45 On/2:15 Easy

45 seconds max effort and 2:15 no pressure but keep rowing

07/06/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-5 min bike, row, or jog

then

snatch warmup (coaches choice)

Hang Power Snatch (2 reps E90S for 12 min)

Metcon (Time)

4 Rounds for time

6 Power Cleans 205/143lbs

24 Pull Ups

*if the clean is too heavy, use something closer to 70-75% of your 1RM power clean

*jumping pullups will be the scale for pullups today

07/05/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Smooth Rounds

10 Light Good Mornings

15 Push Ups

20 Ab Mat Sit Ups

Then

2:30 squat hold

Back Squat (3 pause reps E2MOM for 8 min)

start around 60-70% and build by feel, no belts and no bounce out of the hole. 3 count in the bottom.

Metcon (Time)

For Time:

30 ttb

30 power snatches 115/73

20 ttb

20 burpees

10 ttb

10 thrusters 115/73