Category: WOD

12/19/2016

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (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

Dirty Thirty (Time)

(RX+)

30 Box Jumps 24/20″

30 C2B Pull-ups

30 KB Swings 53/35

30 Front Squats 115/80

30 Toes-to-Bar

30 Push Press 115/80

30 Deadlifts 115/80

30 Wallballs 20/14 to 10ft

30 Burpees

30 Double-unders

(RX)

pullups

95/63 for weights

wallballs 10/9ft

12/17/2016

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

TEAMS OF 3, 25 min AMRAP of:

(RX+)

100 Cal Row, 50 Thrusters 95/65

100 Cal Row, 50 Thrusters 135/95

100 Cal Row, 50 Thrusters 155/105

100 Cal Row, Max Thrusters 185/135

(RX)

75/45

95/65

135/95

155/105

*we’ll scale appropriately depending on abilities