Category: WOD

02/13/2016

By

Honey Badger Gym – CrossFit

(No Measure)

10 min SLAMRAP:

500m row

15 light front squats

10 strict push-ups

Deadlift (6@70% 5@80% 4@90% [email protected]%)

all reps should be touch and go. if the weight or movement feels off, go lighter. if 102.5% isn’t in the cards, 95ish % is fine.

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Metcon (AMRAP – Rounds)

12 min AMRAP w/ a partner:

unbroken sets of 5 muscle ups

switch any time
any movement could be used here, and reps can be scaled up or down depending on that movement. Have fun, work hard.

02/12/2016

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 grab a barbell and perform w/ a clean grip:

5 behind the neck elbow up squats

5 mid thigh hang squat cleans

5 just below knee squat cleans

Squat Clean (5 touch&go reps EMOM for 5 min start around 65-70%)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

5 snatches (full) 135/93

10 hspu
scales:

power snatches

seated strict press with KBs or DBs

02/11/2016

By

Honey Badger Gym – Rowing

(No Measure)

5 minute dry land warm-up

then

PAUSE DRILLS w/ 20 strokes pausing at:

ARMS AWAY (from the release)

ARMS AWAY, ARMS & BODY AWAY (2 pauses/stroke)

ARMS AWAY, ARMS & BODY AWAY, and 1/2 SLIDE CATCH (3 pauses/stroke)

5 second pauses(coaches count)

then

5 minute BUILD: (damper set to 1)

30 seconds @ 16spm

30 seconds @ 17spm

30 seconds @ 18spm

30 seconds @ 19spm

30 seconds @ 20spm

then go up 1 Stroke Per Minute every 15 seconds, you should end at 30 S.P.M.

Metcon (Distance)

ROW @ 22 strokes per minute:

4 min @ 2K +10

3 min @ 2K +8

2 min @ 2K +6

1 min @ 2K +4

rest 5 min

ROW @ 24 strokes per minute:

4 min @ 2K +10

3 min @ 2K +8

2 min @ 2K +6

1 min @ 2K +4

rest 5 min

ROW @ 26 strokes per minute:

4 min @ 2K +10

3 min @ 2K +8

2 min @ 2K +6

1 min @ 2K +4
each 10 minutes will be rowed continuously at the assigned stroke rate. Maintain the stroke rate, the objective is to adjust pacing without needing stroke rate to change.

02/10/2016

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

Front Squat (6 reps E2MOM for 10 min, start around 60-65%)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
if scaling, after the row perform:

hanging knee or leg raises, v-ups, straight leg abmat situps

lower target/lighter ball

lighter weight cleans

bar over burpees or hardest hanging gymnastics available

IF going as RX, perform ring muscle ups or your reps end there.

Metcon (AMRAP – Rounds)

10 min AMRAP w/ a partner:

7 unbroken HSPU

can switch anytime

02/09/2016

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 with a pvc pipe or barbell, snatch warm-up:

5 jump shrugs

5 high and outsides

5 muscle snatches

5 snatch balances (full squat)

5 OHS

5 sotts presses

5 duck walks forward

5 duck walks reverse

Power Snatch (4 touch&go reps, E2MOM for 10min, start around 75%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

shoulder to over head 135/93

chest to bar pull-ups

box jumps 24/20″

Metcon (Time)

3 rounds:

30 double unders

15 hang power cleans 145/100

30 double unders

rest 1 minute