Category: WOD

04/25/2016

By

Honey Badger Gym – CrossFit

shoulder prep circuit (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 3 slow rounds:

40 doubles or singles

20 lunge steps w/ plate OH

Deadlift (E2MOM 3 reps at 60% 65% 70% 75% 82.5%)

Metcon (Time)

For Time:

20-16-12-8-4

Front Rack Lunge Step 135/93

HSPU
Lunge steps can be performed forwards or backwards in place, but must be stood up tall with feet together for rep to count. Back knee will lightly touch the floor before standing tall as well.

push press or hand release pushup can be suitable scales for HSPU.

04/22/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 min straddle stretch

2.5 min lizard stretch each leg

2 min saddle stretch

then

50 box step ups w/box around knee height(men use no more than 35lbs in each hand, ladies no more than 25lbs).

Back Squat (5-5-5 @ 70-80% rest 2 min between)

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
rest as needed between sets, but don’t wait all day.

Scaling for bench: 70-80% of BW or 1RM, note weight used in comments.

Pull-ups will be strict today, find a scale that allows you to reach at least 6-8 reps or more a round.

04/20/2016

By

Honey Badger Gym – CrossFit

Busy Badger (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

Squat Clean (E2MOM for 10 min, 3 reps starting at 60%)

drop and reset each rep. if it isn’t perfect, don’t up the weight.

Metcon (AMRAP – Reps)

8 min AMRAP:

(climb the ladder)

2 power snatches 135/93

10 TTB

4 power snatches 135/93

10 TTB

6 power snatches 135/93

10 TTB

etc…

04/19/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

shoulder prep circuit (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

Split Jerk (E2MOM for 10 min, 3 reps starting at 60%)

Metcon (Time)

3 rounds:

100 air squats

15 hspu

04/18/2016

By

Honey Badger Gym – CrossFit

make money get turnt (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 (Every 2:30, 4 reps at 60%,70%,75%,80%)

Metcon (AMRAP – Reps)

4 rounds:

40 sec ME calorie row

20 sec rest

20 sec pull-ups

40 sec rest