Category: WOD

01/06/2016

By

Honey Badger Gym – CrossFit

(No Measure)

ROW 2k

stay at a comfortable pace for 1500m, let loose for remainder if feeling good. Or just finish.

Front Squat (Every 30 seconds, 1 front squat til failure.)

Start at 225/175 or 70% of known 1rm

Men add 10lbs total each set

Ladies add 5lbs total each set

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
135/93

extra work 01/06/2016 (Time)

Only to be done if time and SPACE allow.

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Assault bike calories

Kipping HSPU

01/05/2016

By

Honey Badger Gym – CrossFit

(No Measure)

slow 10 minute AMRAP

30 cal bike or row

20 empty bar OHS

10 ghd or abmat situps

Power Snatch (7 rep max touch and go)

bar does not rest on floor, “touch and go”.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
choose hardest option available to keep moving as scale for ring muscle ups.

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