Category: WOD

06/28/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Bike or Row 3-4 minutes at a little more than a casual pace

Then

30 Alternting Lateral Squats(think alt. groin stretch while keeping torso tall)

15 Light Squat Jerks, snatch balance, or ohs

Snatch (2 T&G reps E90S for 12minutes)

Start light/moderate, if able, perform with a full squat. Otherwise power snatch or split is permitted for greater OH stability.

Metcon (Time)

with a partner, each rows:

500m

400m

300m

200m

100m

RX+ rows the same with 1 min rest between each

06/27/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Steady Rounds:

20 Goblet Squats

15 Sit Ups

10 Strict Pull Ups or ring row

then

2:00 Squat Hold

Back Squat (5 reps E2MOM for 8 minutes @ 72.5%)

no belts

Metcon (Time)

14 min to complete:

60 Calories on rower

50 step ups 20″

40 Overhead Squats 95/65lbs

30 Burpees

reps not completed will be added as seconds

06/25/2016

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

Metcon (Time)

“Donald Marler” w/ a partner switching every 11 reps FOR TIME:

66 Deads (110lbs)

66 Box jumps (24″)

66 KB swings (53lb)

66 knees to elbow

66 sit-ups

66 pull-ups

66 thrusters (55lbs)

66 wall balls (20lb)

66 burpees

66 double unders

there are not seperate weights for men and women. if you can manage the weights and movements, do them. Otherwise scale as needed.

06/24/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2:00 Bike Row or Run

then

Side lunge w/foot drag down/back 2x

then

slAMRAP 4 Minutes

10 KB Swings

10 Burpees

Deadlift (5 reps EMOM for 5 min @ 70%)

all reps will be touch go, if last week was easy, bump up 10-15lbs

Metcon (Time)

For time:

row 750m

10 wall walks(nose and tose)

10 overhead squats 185/125

food4less lap

50 burpees

5 overhead squats 185/125

Time cap – 16:00 (any reps left over will be added as seconds)

06/23/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

2:00

7 seconds counting drill

2:00

Cut The Cake – Arms Only

Warm-up (No Measure)

10 minute build

Metcon (No Measure)

12x60s

First piece should be at approximately 88% of your perceived max training effort for today. Every piece thereafter should move slightly faster than the piece before it, with the final 60s being the fastest of the day.

Damper Setting/Drag Factor : Open

Stroke Rate: Open

Pace: As Prescribed (Start at 2k-4)

Rest: 3 min between pieces