Category: WOD

05/30/2016

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 (15 min to establish 1RM)

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

05/28/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

For time w/ a partner:

Food4less+HB”400″ lap

then

Alternate 20 rounds of “Cindy”

5 pull-ups

10 push-ups

15 air squats

then

Food4less+HB”400″ lap

05/27/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

4 slow rounds:

4 strict/kippingHSPUs (8 pushups)

16 Russian KB Swings

Then Row or Bike 500m for 90 sec

Back Squat (4×4 @ 75-85% )

pick a weight and focus on perfect controlled reps for all 4 sets. no sleeves, belts, or lifting shoes.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

05/25/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

6 min SLAMRAP:

15 heavy russian swings

alternating groin stretch down

bear crawl back

then snatch warm-up

Snatch (3 reps E2MOM for 10 minutes)

start ~60%

Metcon (Time)

(RX+) 5 Rounds For Time:

10 Back Squats 155/103lbs

10 Behind Neck Reverse Lunge Steps

60ft Handstand Walk (30 out and back)

(RX) 135/93

6 nose and toes wall walks, starts chest to deck and walk out chest to deck. NO WALK UP AND FALLS.

05/24/2016

By

Honey Badger Gym – CrossFit

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then bike or row 3 minutes

Push Jerk (3 reps E2MOM for 10 min)

start ~60%

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups