Category: WOD

09/19/2016

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
shoulder prep work(coaches choice)

Front Squat (5 reps E2MOM for 10 min @ 80%)

Metcon (5 Rounds for reps)

5 rounds NOT for time:

Max Rep Bench Press (BW)

Max rep unbroken C2B Pull ups

No rest between movements, 3 minute rest between rounds

09/17/2016

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
then spend 3 minutes rolling out calves/achilles on kettlebells or barbells(while the coach explains the wod)

Metcon (AMRAP – Rounds and Reps)

(RX+)16 min AMRAP(alternate complete rounds w/ a partner):

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

(RX) solo 9 min AMRAP:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)
scales:

lighter weight

shorter box or step ups

09/16/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

curb jog down/back then

3 rounds:

5 pullup or ring row

5 pushups

5 air squats

curb jog down/back then

2 rounds:

5 pullup or ring row

5 burpees

10 air squats

curb jog down/back then

1 round:

5 pullup or ring row

10 pushups

15 jumping air squats

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

Metcon (Time)

(RX+)

21 Overhead Squats 115/80

21 HSPU

500m Row

15 OHS

15 HSPU

500m Row

9 OHS

9 HSPU

(RX)

30 Back Squats 115/80

30 HRPU

Food4Less Lap

20 Back Squats

20 HRPU

Food4Less Lap

10 Back Squats

10 HRPU

09/14/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-5min bike row or jog

shoulder prep circuit

clean&jerk barbell prep(coaches choice)

Clean and Jerk (3 cleans + 1 jerk E2MOM for 10 min)

reset for every clean, no misses. Technique should be the focus today. If it feels good keep building.

Metcon (Time)

For Time:

50 WB (20/14)

50 DU

40 BJ (24/20″)

40 TTB

30 CTB

30 Hand Release Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring MU

20 minute cap(reps not completed will be added as seconds)

09/13/2016

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 (3 Rounds for reps)

With a running clock…

5 min AMRAP:

21 Cal Row (RX+ 15 cal Air Bike)

21 DL (95/63)

Rest 5:00

5 min AMRAP

15 Cal Row (RX+ 10 cal Air Bike)

15 FS (95/63)

Rest 5:00

5 min AMRAP:

9 Cal Row (RX+ 5 cal Air Bike)

9 Thrusters (95/63)

Metcon (No Measure)

OPTIONAL WORK:

4 rounds:

15-25 reverse flyes or band pull aparts

25 ab mat situps

15 barbell curls