Category: WOD

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

05/04/2016

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

Squat Clean (2-2-2-2-2-2 E2MOM for 12 min start ~60%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Deadlifts 275/185lbs

30 Wallballs 20/14lbs

15 C2B pull-ups

05/03/2016

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

Split Jerk (E90S for 9 min 2-2-2-2-2-2 start~60%)

quality reps, move up based on consistency in form. Reps can be taken from floor or rack.

Metcon (Time)

4 Rounds For Time:

30 KB SDHP 53/35

20 ab mat situps

10 single arm KB OH reverse lunges

*left arm rounds 1 and 3

*right arm rounds 2 and 4

05/02/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

9 min SLAMRAP:

18 Cal on bike/row

15 Push Ups

12 RDLs 115/75lbs(light)

immediately followed by a

5 minute alternating Tabata of:

hollow rocks/holds

arch rocks(superman) or holds

Deadlift (4-4-4-4 E2MOM @ 65% 70% 75% 82.5%)

Metcon (AMRAP – Reps)

Every 3 Minutes for 15 Minutes:

Run Food4Less lap

Max Rep Strict HSPU in remaining time

RX+ (strict)

RX (kipping)

scaled (strict press)