Category: WOD

05/16/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2:00 of alt. cross kicks 1/2way, lunge steps 1/2way, parallel shuffles 1/2way each side.

then

30 OHS(pvc or bar)

then

30 Good Mornings (barbell)

Run 400m

Deadlift (4 reps E2MOM @ 60% 70% 75% 85% )

touch&go with a controlled descent, no slamming/bouncing

Metcon (AMRAP – Reps)

For Total Reps:

1 minute Row for Calories

1 minute of power cleans 95/65lbs

1 minute Row for Cals

1 minute of OHS 95/65lbs

1 minute Row for Cals

1 minute of Push Jerks 95/65lbs

1 minute Row for Cals

Metcon

05/14/2016

By

Honey Badger Gym – CrossFit

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

05/13/2016

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
add 10 ring rows or 5 chinups between each movement today.

Back Squat (E2:30s 5-5-5 pick a weight ~@75-85%)

no belts, sleeves, or shoes. Quality reps over heavy struggle reps.

Metcon (Time)

30-20-10

Toes to Bar

Alternating DB snatch 70/50
straight leg ab mat situps will be the scale for ttb today.

05/10/2016

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

Push Jerk (E90s 2-2-2-2-2-2)

start at 60-70% and build

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

30 box step ups 20″ (Alt leg each leg counts as 1 rep)

21 KB swings 70/53

05/06/2016

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

Back Squat (3-3-3-3-3 E2MOM for 10 min )

pick a weight between 70-80% and stay there.

no oly shoes, belts, or sleeves.

quality, controlled reps are the goal.

Metcon (Time)

5 rounds:

8 thrusters 135/93

40 double unders