Category: WOD

12/09/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (3 reps E2MOM for 16 min @ 80%)

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

12/07/2016

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (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

Metcon (Time)

(RX+)

3 Rounds:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

then 50/35 Calorie Row

3 Rounds:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

then 50/35 Calorie Row

3 Rounds:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

(RX)

3 Rounds:

7 Thrusters 45/35

7 Sumo Dead Lift High Pulls

7 Burpees

then 50 Russian Swings 53/35

3 Rounds:

7 Thrusters 45/35

7 SDHP

7 Burpees

then 50 Russian Swings 53/35

3 Rounds:

7 Thrusters 45/35

7 SDHP

7 Burpees

12/06/2016

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

Power Clean (10-15 min build to a heavy single)

Metcon (AMRAP – Rounds and Reps)

Death by Power Clean + Push-ups using 65% of today’s heavy single. Make it as many rounds as possible before the clock times you out…

1 Power Clean + 2 Pushups

2 PC + 4 PU

3 + 6

4 + 8

5 + 10

6 + 12

etc

Metcon (3 Rounds for reps)

OPTIONAL CONDITIONING

3 min AMRAP:

15 Calorie Bike

15 Power Cleans 115/83

Rest 3:00

3 min AMRAP:

12 Calorie Bike

12 Power Cleans 135/93

Rest 3:00

3 min AMRAP:

9 Calorie Bike

9 Power Cleans 155/103

12/05/2016

By

Honey Badger Gym – CrossFit

less talky, more squatty (warm-up) (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

Back Squat (8 reps E3MOM for 9 min @ 70%)

Metcon (Time)

(RX+)4 rounds:

5 Ring Muscle-ups

10 Squat Snatches 115/85

15 Box Jump Overs 24/20″

(RX)4 rounds:

5 Bar Muscle-ups

10 Squat Snatches 95/65

15 BJO 24/20″