Category: WOD

06/14/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Row 500m

Then

20 Light High Hang Snatches(squat or power)

Then

20 Snatch Grip Push Press

Snatch (8×2 T&G reps every 90 seconds)

2k Row (Time)

Max Effort 2k Row

06/13/2016

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 (5 reps E2MOM for 8 minutes @ 70%)

no belts

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Front Squats 165/110lbs

9 Lateral Bar over Burpees

6 Bar Muscle Ups

*if not doing bar muscle ups, you will perform 6 power cleans

06/11/2016

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

06/10/2016

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: kipping HSPU

Fitness:

30 step ups(15each leg)

20 burpee box overs(step or jump)

10 hand stand kick ups or

06/02/2016 Redo

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

5:00 Dry-Land Warmup

3:00 Pause Drill – Arms Away

3:00 Pause Drill – Arms and Body Away

10:00 10 minute Build

Metcon (No Measure)

10 Sets of: Row x 1:30

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k-4

Rest: 4:00/piece