Category: WOD

01/13/2016

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 @60-65%)

if reps feel good, move up in weight.

Metcon (Time)

“ELIZABETH”

RX

21-15-9

Power Cleans 135/93

Ring Dips

RX+

21-15-9

Squat Cleans 135/93

Ring dips
If your legs are feeling beat up and sore, choose power cleans. Intensity wins.

ring dip scales:

hrpu

bench dips

matador dips

box dips

Metcon (Time)

EXTRA WORK 2:

100 cal row

rest 1 min

80 kb swings

rest 1 min

60 CTB pullups

Metcon (Time)

EXTRA WORK 3:

with a partner, switching anytime:

5 rounds

30 ttb

120 dubs

01/12/2016

By

Honey Badger Gym – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
scale and move as needed

Power Clean (5 min EMOM of 5 touch&go reps, start at 70% of 1rm)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 OHS 95/63

15 box jump overs 24/20

Muscle-ups (EXTRA WORK: 20 min EMOM, alt. each min w/partner.)

goal is max unbroken reps in a minute, then rest while partner works in their minute. 10 sets each partner.

if you do not yet have muscle-ups, work on the next hardest movement you have available.

Metcon (Time)

Extra Work #2 cardio:

6 rounds:

30 cal row

rest 1 min

01/11/2016

By

Honey Badger Gym – CrossFit

cardiNO (No Measure)

25 jumping jacks

25 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
PRIMER if time/space allow(coaches discretion):

20-15-10

calorie row

hand release push-ups

note: primers and extra work wods will be used this cycle for those looking to do more than just the daily workout for competitive reasons, not fitness. If possible, and definitely recommended, the work should be split up into multiple training times, not back to back. More work, means more recovery is needed. Ask coaches what work is suitable for your fitness needs and goals if need be. Be smart. Kill it Harder Everyday.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

30 Power Snatches 135/93

50/40 cal row

30 HSPU

scales:

lighter weight

50 russian kb swings instead of row

hand release pushups
reminder: this cycle is about intensity, don’t let your pride kill your gains.

Metcon (Time)

Extra Work 1:

3 rounds

5 deads 315/205

10 lateral bar burpees

rest 2 min

complete 3x through

Metcon (AMRAP – Rounds and Reps)

Extra Work 2:

12 min AMRAP:

20 wall balls to 10′ target 20/14

60 Double Unders

Rest 30 seconds

01/09/2016

By

Honey Badger Gym – CrossFit

(No Measure)

If weather permits, 1 mile run. 1200m or 3/4 nice and easy then let loose if feeling good.

then

snatch warmup

Squat Snatch (3 rep max touch and go)

barbell does not rest on floor, “touch and go”.

test wod 01/09/2016 (AMRAP – Reps)

4 min AMRAP:

RX+

Row 750/600

ME muscle ups in remaining time

RX = bar mu

all others attempt hardest gymnastics movement in your arsenal.

C2B pullup, pullup, strict pullup, jumping pullup, etc.

extra work 01/09/2016 (AMRAP – Rounds and Reps)

If time and space allow:

Death by burpees to 6″ target

01/08/2016

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

Power Clean (7 rep max touch and go)

bar does not rest on ground, “touch and go”.

100 calorie bike (Time)

RX+ uses assault bike

RX use a scwhinn and notate which you used for our retest.

extra work 01/08/2016 (AMRAP – Rounds and Reps)

Only to be done if time and SPACE allow.

Also should be done before the bike.

PRIMER:

3 min amrap

5 hang power clean

5 lateral bar burpees

let heart rate settle, then:

Every 3 minutes until failure:

RX+

15 cal row

15 thrusters 95/63

15 c2b pullups

rest with remaining time

RX

75/53

pullups