Category: WOD

02/10/2016

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

Front Squat (6 reps E2MOM for 10 min, start around 60-65%)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
if scaling, after the row perform:

hanging knee or leg raises, v-ups, straight leg abmat situps

lower target/lighter ball

lighter weight cleans

bar over burpees or hardest hanging gymnastics available

IF going as RX, perform ring muscle ups or your reps end there.

Metcon (AMRAP – Rounds)

10 min AMRAP w/ a partner:

7 unbroken HSPU

can switch anytime

02/09/2016

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 with a pvc pipe or barbell, snatch warm-up:

5 jump shrugs

5 high and outsides

5 muscle snatches

5 snatch balances (full squat)

5 OHS

5 sotts presses

5 duck walks forward

5 duck walks reverse

Power Snatch (4 touch&go reps, E2MOM for 10min, start around 75%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

shoulder to over head 135/93

chest to bar pull-ups

box jumps 24/20″

Metcon (Time)

3 rounds:

30 double unders

15 hang power cleans 145/100

30 double unders

rest 1 minute

02/08/2016

By

Honey Badger Gym – CrossFit

(No Measure)

Warm-up:

25 jumping jacks

15 swinging jacks

bear crawl down

alt. cross kicks back

alt. groin stretch down

runners stretch squat stand up back

then

3 SLOW rounds:

20 push-ups

20 ab mat sit-ups

Metcon (AMRAP – Reps)

8 min AMRAP:

1 burpee

1 hang power snatch 95/63

2 burpee

2 hang power snatch

3 burpee

3 hang power snatch

and so on…

RX+

115/73

burpee to 6″ target

Metcon (AMRAP – Reps)

5×2 minute rounds, rest 1 min after each round:

3 wall balls 20/14

3 cal row

6 wall balls

6 cal row

9 wall balls

9 cal row

etc.

pick up where you left off after each round.

02/06/2016

By

Honey Badger Gym – CrossFit

cardiNO (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

Deadlift ([email protected]% [email protected]% [email protected]% [email protected]%)

all reps are touch and go

Metcon (3 Rounds for reps)

3x3min AMRAPS:

20 burpees

ME DB Snatch 70/50

rest 90 sec between amraps

02/05/2016

By

Honey Badger Gym – CrossFit

(No Measure)

8 min SLAMRAP:

10 ring dips or hrpu

20 air squats

10 barbell good mornings

Squat Clean (4 touch & go reps E2MOM for 10min(start at 70-75%))

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

with a partner switching anytime:

20 rounds

10 unbroken toes to bar