Category: WOD

01/04/2016

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

Squat Clean (3 rep max touch and go)

no resting on the floor, “touch and go”…

test wod 01/04/2016 (Time)

PRIMER (if time and space allows)

3 rounds:

10 tall box jumps

200m row

once heart rate settles, complete

RX+ 5 rounds:

10 deadlifts 315/205

20 box jumps 24/20

30 wall balls to 10ft 20/14

RX 4 rounds:

10 deadlifts 255/175

20 box jumps or step ups 24/20

30 wall balls to 10ft 20/14

extra work 01/04/2016 (Time)

Only to be done if time and SPACE are available.

40 pushups

75 double unders

30 push ups

75 double unders

20 push ups

75 double unders

10 push ups

75 double unders

pushups need to be legit, no half worms and chest to floor.

RX+ doubles must be unbroken

1/02/2016

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

Power OLY Meet (Total Weight)

in three attempts find a 1RM Power Clean, then in 3 more find a 1RM Power Snatch

2k Row (Time)

Max Effort 2k Row

1/01/2016

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
(last movement on shoulder prep counts towards the 4 rounds)

4 rounds:

30 ft HS walk or 20 shoulder activates

30 ft OH walking lunge w/plate

10 strict ring dips or pushups

misfit snatch complex (Find new 1RM)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

100 Double Unders

50 Wall Balls 30/20 to 10’/9′ target

25 TTB

scales:

100 single unders or lateral jumps

lighter ball or lower target

straight leg ab mat situps or v-ups

12/30/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 min bike or row

inch worm half way

10 bar bell good mornings

runners stretch/hip flexor stretch half way

10 bar bell good mornings

alt. groin stretch half way

10 bar bell good mornings

runners stretch squat stand up half way

10 barbell good mornings

10 barbell thrusters

then with empty barbell

5 power cleans

5 push jerks

5 front squats

5 hang cleans

5 split jerks

misfit clean complex (Find new 1RM)

1 power clean

1 push jerk

1 front squat

1 hang clean

1 split jerk

Metcon (AMRAP – Rounds and Reps)

as many sets as possible in 7 min:

7 unbroken hspu

12/29/2015

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 rounds:

10 strict ring dips or pushups

20 cal bike or row

Bench Press (work to heavy close grip triple)

for close grip, at least the two index fingers should be inside knurl on the barbell.

Metcon (Time)

1000m row

30 power cleans 135/93

15 bar muscle ups

RX+ use ring muscle ups
scale for muscle ups will be 2 pushup burpees.

Drop to ground, pushup 1, pushup 2 to feet, jump and clap.