Category: WOD

02/22/2016

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch warm-up (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse
before the snatch warm-up:

start with 3 minute bike or row

alt groin stretch 1/2 way

inch worm half way

alt groin stretch 1/2 way

runner stretch squat stand up 1/2 way

shoulder stretch 20 sec each side 2x

Snatch (5×3 start around 75-80%)

full snatch is preferred if skill level/mobility allows

drop and reset each rep

Metcon (Time)

strict “DIANE”

21-15-9

Deads 225/155

strict HSPU
strict press with DB, KB or a barbell is acceptable.

Metcon (Time)

3 rounds:

Row 600m/500m

100 double unders

(rest 2 min)

02/20/2016

By

Honey Badger Gym – CrossFit

(No Measure)

6 SLOW rounds:

5 pull-ups or ring rows

10 push-ups

15 air squats

Deadlift (6@55% 5@65% 4@75% 1@85%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5 clusters 155/103

25 double unders

run 200m

Metcon (AMRAP – Reps)

15 min AMRAP: w/ a partner switching at any point

4 assault bike cals

2 muscle ups

8 assault bike cals

4 muscle ups

12 assault bike cals

6 muscle ups

etc…

Metcon (7 Rounds for reps)

7 rounds:

max effort burpees to 6″ target

(rest 1 min)

02/19/2016

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch warm-up (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse
then,

4 SLOW rounds:

10 narrow grip OHS

10 GHD or abmat situps

5 strict HSPU or strict press

Squat Snatch (4 touch&go reps E2MOM for 10 min start around 70%)

if squat is a struggle stick with power or work on OHS mobility.

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Ladies you DON’T need to add 2lbs to the bar today. For the first set at 45 just perform hang snatches below the knee.

Metcon (No Measure)

20 min EMOM:

10/8 assault bike cals

Chest-To-Bar Pull-ups (7 UB reps switching any time w/ a partner in 5 min)

02/18/2016

By

Honey Badger Gym – Rowing

(No Measure)

Dark Horse Rowing warm-up

then

20 strokes pausing at:

“Arms Away” from the release

“Arms Away & Arms and Body Away” (2 pauses/strokes)

“Arms Away, Arms & Body Away, & 1/2 Slide Catch” (3 pauses/stroke) 5 second pauses

then

10 minute build (DS1/16-30)

Metcon (5 Rounds for time)

4x1250m w/ 3 minutes rest

Every 1250m interval is broken into 5x250m

(250 on/250 easy/250 on/250 easy, etc)

On = Max Effort

Easy = Conversational Pace

02/17/2016

By

Honey Badger Gym – CrossFit

(No Measure)

bear crawl down

alt. groin stretch 1/2 way

hip flexor stretch 1/2 way

bear crawl down

3 count squat stretch, 3 count hamstring x10 each

8 min SLAMRAP:

10 jumping barbell good mornings

10 goblet squats

10 ttb or hanging knee raises or v-ups

10 kb swings

Front Squat (4 reps EMOM for 5 minutes)

start around 70% last week of this, don’t be scurrrrrrrrred.

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

80ft HS Walk

60 Wall Balls 20/14

40 Calorie Row

20 Double KB deadlift 70s/53s

(rest 2 min)

scaled option:

8 wall walks

60 wall balls

40 russian swings w/ kb or db

20 kb or db deads

(rest 2 min)