Category: WOD

03/22/2016

By

Honey Badger Gym – CrossFit

(No Measure)

2-3 minute bike or row or 400m jog

accumulate a 3min goblet squat hold

lunge steps down

alt groin stretch half way

inch worm half way

runners/hip flexor half way

inch worm half way with pushup

lunge steps down

squat stretch 3 count hammy stretch 3 count x10 each

Back Squat (4 reps every 2:30 for 4 sets)

start around 70% and build by feel

Metcon (AMRAP – Reps)

10 minute AMRAP: (climb)

20 double unders

2 Muscle ups

40 dubs

4 MU

60 dubs

6 MU

etc..

scale will be burpee to hardest gymnastics movement available(pullup, c2b, jumping,etc)

03/21/2016

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds:

10 push ups

15 situps

20 air squats

then

3 rounds:

10 barbell good mornings

10 barbell rows

10 barbell press(any way)

Push Jerk (2 reps every 90sec for 9 min (6 sets))

power clean or full clean from the floor to begin your reps

Metcon (Time)

For Time:

15 thrusters 95/63

15 box jumps 24″/20″

12 thrusters 115/73

15 box jumps

9 thrusters 135/93

15 box jumps

*step ups will be acceptable today

03/18/2016

By

Honey Badger Gym – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

03/17/2016

By

Honey Badger Gym – Rowing

(No Measure)

5 minute Dry-land warm-up

Pick Drill

2 minutes

“arms only”

“arms and body only”

Metcon (Distance)

10 rounds of 3 minutes:

(30 minute continuous effort)

min 1: steady state pace

min 2: 75% effort(~2k+5)

min 3: 90% effort(~2k-5)