Category: WOD

1/01/2016

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
(last movement on shoulder prep counts towards the 4 rounds)

4 rounds:

30 ft HS walk or 20 shoulder activates

30 ft OH walking lunge w/plate

10 strict ring dips or pushups

misfit snatch complex (Find new 1RM)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

100 Double Unders

50 Wall Balls 30/20 to 10’/9′ target

25 TTB

scales:

100 single unders or lateral jumps

lighter ball or lower target

straight leg ab mat situps or v-ups

12/30/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 min bike or row

inch worm half way

10 bar bell good mornings

runners stretch/hip flexor stretch half way

10 bar bell good mornings

alt. groin stretch half way

10 bar bell good mornings

runners stretch squat stand up half way

10 barbell good mornings

10 barbell thrusters

then with empty barbell

5 power cleans

5 push jerks

5 front squats

5 hang cleans

5 split jerks

misfit clean complex (Find new 1RM)

1 power clean

1 push jerk

1 front squat

1 hang clean

1 split jerk

Metcon (AMRAP – Rounds and Reps)

as many sets as possible in 7 min:

7 unbroken hspu

12/29/2015

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

3 rounds:

10 strict ring dips or pushups

20 cal bike or row

Bench Press (work to heavy close grip triple)

for close grip, at least the two index fingers should be inside knurl on the barbell.

Metcon (Time)

1000m row

30 power cleans 135/93

15 bar muscle ups

RX+ use ring muscle ups
scale for muscle ups will be 2 pushup burpees.

Drop to ground, pushup 1, pushup 2 to feet, jump and clap.

12/28/2015

By

Honey Badger Gym – CrossFit

(No Measure)

15 ab mat situps, then partner up and complete 3X12(each) ab mat med ball sit-ups tossing back and forth.

Between each set of sit-ups, perform alt. groin stretch half way, inch worms half way, and runners stretch squat stand up half way.

3 rounds:

15 empty bar OHS

15 pullups, jumping pullups, or ring rows

Back Squat (Find new 5RM Back Squat)

stay smart, stay focused!

Metcon (Time)

3 rounds:

10 Power Snatch 115/73

10 OHS 115/73

10 Sumo DLHP 115/73

10 Bar Facing Burpees

12/23/2015

By

Honey Badger Gym – CrossFit

(No Measure)

4 rounds:

60 ft hs walk or

45-60 sec HS hold or

30 weighted shoulder activates

alt. groin stretch halfway and runners stretch/hip flexor stretch halfway between sets.

3 rounds:

400m row

10 bent over barbell rows

Metcon (AMRAP – Reps)

15 min AMRAP:

15 hspu

15 Front Squats 135/93

15 hspu

15 Front Squats 165/113

15 hspu

15 Front Squats 185/123

15 hspu

15 Front Squats 205/133

(120 reps)

Max Effort double-unders in remaining time.