Category: WOD

05/23/2016

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

Deadlift (5×3 @ 65% 70% 75% 80% 87.5%)

Metcon (Time)

For Time:

15-12-9

Front Squat 135/93

Hang Power Clean 135/93

C2B pull-up

05/20/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Move deliberately through:

15 Strict Pull Ups or ring rows or both

30 Empty Bar Thrusters

30 Ab Mat Sit Ups

30 supermans

15 Strict Pull Ups or ring rows or both

Back Squat (E2:30s 3×5 @ 75-85%)

no oly shoes, belts or sleeves. use the same weight for all sets. focus on clean, solid reps.

Metcon (Time)

3 Rounds For Time:

15 Power Snatch 115/75lbs

15 Burpee Box Over 24/20″

05/18/2016

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

Squat Clean (E2MOM 3-3-3-3-3 drop & reset each rep)

Metcon (Time)

30-20-10

Thruster 95/63lbs

Run food4less lap after each set

05/17/2016

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

Metcon (Time)

80 Kipping HSPU for time:

After each break complete 40 Double Unders

scale will be 80 CHEST TO DECK push-ups w/ feet on 45lb plate: keep LEGS/KNEES off the ground.

Metcon (5 Rounds for time)

EXTRA CREDIT:

5x500m row w/90s rest

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