Category: WOD

04/09/2016

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
followed by

100 double unders

500m row sprint

Metcon (Time)

with a partner, 8 min to complete:

150 power snatches 75/55(15s)

2 min rest and weight adjustment for the next piece of work.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: alternate rounds w/parter

12 deads 155/105

9 hang cleans 155/105

6 push jerks 155/105

04/08/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 rounds:

2 wall walks

15 barbell good mornings

20 cal bike/row

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

Power Snatch (E2MOM for 12 min 3 reps 80-90%)

drop and reset each rep

Metcon (AMRAP – Reps)

3 rounds for reps:

(rep= line crossing/touch)

:45 sec ME gassers

15 sec rest

1:00 ME lunge step gassers

30 sec rest

1:30 ME burpee broad jump gassers

1:00 rest

04/07/2016

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

5 Min Dry-Land Warmup

then

3 min Cut The Cake (arms only) – every three strokes throw in one arms only stroke

then 10 minute Build

Damper setting 1

Begin at a S/M of 16 for the first minute. Holding 16 for every stroke. Every minute after, go up one beat in the stroke rate….17,18,19 etc. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be 30.

Metcon (No Measure)

6 x 500m Rest x 4 minutes between pieces.

Each 500 must be negative split, meaning it’s at least .1 seconds faster than the previous. The first 500 should be at about 90% effort. Each one should get about 2% faster. The 5th 500 should be everything you’ve got. The 6th 500 is where you learn what kind of an athlete you are. Put everything out of your mind for number 6 and leave it all on the erg.

The objective: Can you find out what it truly means to empty the tanks on number 6?

Every 500 should use a full sprint start if you have one.

04/06/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (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

Back Squat (3 speed reps EMOM for 10 min 60-65%)

keeps reps fast and aggressive on the ascent.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

04/05/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

lunge steps down/back

bear crawl down/back in reverse

alt. groin stretch down

inch worm w/ push-up 1/2 way

bike/row/jog for 3 min

then

2 rounds:

15 hang power cleans (barbell or light)

15 wall balls

Hang Power Clean (find 3RM in 15 minutes)

Metcon (Distance)

8 min AMRAP

80 abmat sit-ups

50 wall balls 20/14

max effort meters on rower in remaining time (meters is your score)