Category: WOD

02/01/2016

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
before the shoulder prep, perform the following:

25 jumping jacks

15 swinging jacks

alt. groin stretch half way

runners/hip flexor stretch half way

inch worm with 5-4-3-2-1 pushups

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
pull-ups:

starts in the hang with full extension of arms, ends with chin above bar.

push-ups:

starts in plank,

elbows move past shoulder blades on the descent or chest/ribs touch the floor,

knees do not come in contact with the floor,

you may not rest on the floor after the descent before you come up,

lockout must be achieved before you can take a knee to rest,

ends fully locked out in plank.

sit-ups:

starts with hands behind head touching the floor, ends with shoulders in front of hip crease touching heels or toes.

air squat:

starts standing tall, hip crease must go below the top of the knee, ends with full extension of knees and hips standing tall.

scales:

jumping pull-ups or ring rows

elevated push-ups, knees assist

anchored sit-ups

box squats

repetitions can be cut if needed

Metcon (Time)

40 calorie row

rest 1:1

35 calorie row

rest 1:1

30 calorie row

rest 1:1

25 calorie row

rest 1:1

20 calorie row

rest 1:1

15 calorie row

rest 1:1

10 calorie row

01/29/2016

Honey Badger Gym – CrossFit

(No Measure)

10 min SLAMRAP:

10 cal bike or row

10 hand release push-ups

10 light touch and go deads

10 situps

Deadlift (6@65% 5@75% 4@85% 1@95%)

all reps are touch and go leading up to your single. Don’t be a hero, back weight down if form doesn’t feel solid.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

100 double unders

50 deadlifts 155/105

10 bar muscle ups

scales:

100 singles

lighter load

20 bar over burpees

01/28/2016

Honey Badger Gym – Rowing

(No Measure)

dry land warm-up

then,

3x200m pick drill (row 200m at each position and let one transition into the next)

arms only

arms + body

full slide (normal stroke)

then,

10 minute build (16-30 s/m) with damper set at 1.

starting at 16 s/m, go up 1 s/m until the 5 minute mark, then go up 1 s/m every 30 seconds. Strokes per minute will be at 30 in final 30 seconds.

Metcon (6 Rounds for time)

Row the following sets with a drag factor/damper 100-140/(3-5) as fast as possible:

750m at 26 s/m

rest 3 min

1250m at 26 s/m

rest 3 min

500m at 28 s/m

rest 3 min

1000m at 28 s/m

rest 3 min

250m at 30 s/m

rest 3 min

750m at 30 s/m

01/27/2016

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

Front Squat (6 reps E2MOM for 10 min: start @60-65%)

work up if reps feel good, goal is to go heavier than last week.

Metcon (AMRAP – Reps)

12 min AMRAP:

7-6-5-4-3-2-1-2-3-4-5-6-7-6-5-etc

back squat 185/125

hspu

RX+ is strict HSPU

*back squat is from the floor

01/26/2016

Honey Badger Gym – CrossFit

less talky, more squatty (No Measure)

10 wall balls

high knees down, butt kicks back x2

10 wall balls

bear crawl down, alt. groin stretch back

10 wall balls

runners/hip flex stretch down, inch worm back

10 wall balls

burpee broad jumps down, alt. cross kicks back

10 wall balls

3 count squat and hammy stretch x10

Power Clean (E2MOM for 10min 4 T&G reps (start around 75%))

Metcon (Time)

RX+

4 Legless Rope Climbs

12 Clean & Jerk 155/103

3 LRC

9 C&J

2 LRC

6 C&J

1 LRC

3 C&J

RX

Rope Climbs

135/93

Scales

strict pullups or ring rows

ligter weight

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

alternate full rounds with a partner

10 kb swings 70/53

10 hspu