Category: WOD

08/23/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (AMRAP – Rounds and Reps)

(RX+) 20 min AMRAP

15 Cal Row

15 Box Jump Overs 24/20

15 KB Goblet Squats 53/35

(RX) 20 min AMRAP in teams of 2 alternating movements:

15 Cal Row

15 Box Jump Overs 24/20

15 KB Goblet Squats 53/35

08/22/2016

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
then snatch prep(coaches choice)

Snatch (1 pause rep(2 count below knee)E90S for 12 min)

8 total sets, build as needed. Hitting correct positions will be of the most importance.

Metcon (Time)

3 rounds:

food4less lap

10 Clean and Jerks 135/93

08/20/2016

By

Honey Badger Gym – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

08/19/2016

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 hold a squat for 2 minutes

bike, row or run for 2 min

alt. groin stretch or runners stretch down and back

Back Squat (4 reps E2MOM for 12min @ 70-80% )

use same weight across

Metcon (AMRAP – Reps)

Ascending Ladder for 8 Minutes:

3 Power Snatch 115/78

3 TTB

6 Power Snatch

6 TTB

9 Power Snatch

9 TTB

etc

08/18/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

5×1:00 Steady Rowing @16/18/20/22/24s/m

Sprint Start Practice:

3×5 1/2 Stroke (Cut Layback)

3×5 3/4 Stroke (Cut Layback)

3×5 Starting 5 @ 50% (Cut Layback)

3×5 Starting 5 @ 75% (Cut Layback)

3×5 Starting 5 @Increasing speed (Cut Layback)

Metcon (No Measure)

15×20 Strokes

15 Stroke Sprint Start (Cut Layback) +5 Stroke settling in to race speed (with Layback)

Drag Factor/Damper: Open

Stroke Rate: >30

Split: Max effort for the first 15 strokes each piece

Rest: Go every 90 seconds