Category: WOD

12/14/2015

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

Back Squat (5-5-5-5-5 @ 90% of 5rm BS)

rest 2-3 min between sets

Metcon (Time)

3 rounds:

7 power cleans 195/123

21 toes to bar

RX+ 225/143

ttb scale is hanging knee or leg raises

12/12/2015

By

Honey Badger Gym – CrossFit

(No Measure)

Warmup:

3 rounds

10 empty bar high hang squat clean

5 kipping hspu w/ 3 sec pause at top or 10 empty bar push press

Squat Clean (5-5-5 @ 75% of 1rm)

drop and reset for each clean

Metcon (Time)

Individual: (RX+)

3 rounds

25 wall balls 30/20

20/15 assault bike calories

15 ring dips

Team:

3 rounds

50 wall balls 20/14

40 calorie row

30 hand release pushups

12/11/2015

By

Honey Badger Gym – CrossFit

(No Measure)

Warmup:

3 rounds

20 cal row or bike

10 light thrusters

Back Squat

find new 5 rep max

Metcon (Time)

10 rounds

5 deadlifts 275/175 (315/205 RX+)

30 DUs

rest 30 seconds
if weight is too heavy, work with something around 65-75% of 1rm dead.

45 singles if not doing doubles

12/09/2015

By

Honey Badger Gym – CrossFit

(No Measure)

Warmup:

3 x 60ft HS walk AFAP or

3 x 45sec – 1min hs hold or

3 x 45sec – 1min OH weight hold

then

3 rounds

75 double unders or singles(or mix)

10 strict ring dips or perfect pushups

Deadlift (5-5-5-5-5)

keep sets touch and go, work to a heavy 5 within 5 sets.

Metcon (Time)

40 abmat situps

40 russian kb swings 53/35 (eye level)

30 abmat situps

30 russian kb swings 53/35

20 abmat situps

20 russian swings 53/35

10 abmat situps

10 russian swings 53/35

RX+

40 Toes 2 Bar

500m row

30 Toes 2 Bar

500m row

20 Toes 2 Bar

500m row

10 Toes 2 Bar

12/08/2015

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 empty bar high hang squat snatches or ohs

12 pullups or ring rows

misfit snatch complex (2-2-2-2-2 @ 80-90% of complex max)

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

Metcon (3 Rounds for reps)

3 min AMRAP

9 push jerk 135/93

9 lateral bar over burpees

rest 2 minutes

3 min AMRAP

6 push jerks 185/123

6 bar facing burpees

rest 2 minutes

3 push jerks 205/133

3 burpees

RX+ 225/143 for last weight increase