Category: WOD

11/15/2016

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

Metcon (3 Rounds for reps)

4 min AMRAP:

“Fran”

21-15-9

Thrusters 95/63

Pull-ups

Rest 4:00

4 min AMRAP:

“Diane”

21-15-9

Deadlifts 225/153

Handstand Push-ups

Rest 4:00

4 min AMRAP:

“Grace”

30 Clean & Jerks 135/93
if you’d like, note your times and we’ll add in a new performance in case you PR!

11/14/2016

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
Mash up with shoulder prep!

Back Squat (4 reps @ 60,70,75,80,80% E2MOM for 10 min)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

3 Rounds:

5 Strict Handstand Push-ups*

5 Strict Pull-Ups*

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)

100 Calorie Bike*

3 Rounds:

5 Strict Handstand Push-ups*

5 Strict Pull-Ups*

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)

*behind the neck strict press with a little wider grip than normal as a sub for strict hspu

*jump up chin over bar and slow negative down as a sub for strict pullups

*use a schwinn if the assault bike will eat up your whole day
dont go slow, but focus on quality.

11/12/2016

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

NICK (Time)

5 rounds:

Food4Less lap(400m)

20 Burpees

30 Sit-ups

11/11/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

bike or row for 4 min

squat/hammy stretch 10×3 count

arm circles forward/reverse x10 small, medium, big

alt. leg swings down/back

knee tucks/quad pull down and back

shoulder stretch 30 count each side

spencer arnold snatch warmup with bar or pvc

Snatch (2@ 65,70,75%, 1@80,85% E2MOM for 10 min)

move well, if you dont have a max just stay moderate as we build during the sets.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double-unders

30 Wallballs 20/14

15 Deadlifts 245/165