Category: WOD

03/16/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 min bike or row

bear crawl down

bear crawl back in reverse

lunges down

lunges back in reverse

alt. groin stretch down

shoulder stretch 20 sec each side 2x

squat/hamstring stretch 3 count x10 each

ROW-ling (AMRAP – Reps)

10 frames: (damper at 5)

row to get as close to 100m as possible every frame. How ever many meters you roll over or under multiply by 3 for assault bike calories as a penalty(complete while the others row).

If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.

Metcon (No Measure)

Range of motion workout

03/15/2016

By

Honey Badger Gym – CrossFit

(No Measure)

6 minute SLAMRAP:

10 OHS (empty bar, try narrow grip if possible)

jog to curb and back

then in place:

alt groin stretch 6 each side w/ 3 count

5 air squats

runners stretch 6 each side w/ 3 count

10 air squats

5-4-3-2-1 push ups w/ wide base

15 air squats

Front Squat (3 reps every 2:30 seconds for 5 sets)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

20 wall balls 20/14

15 box jump overs 24/20

10 abmat situps w/ WB 20/14

RX+

ghd situps

03/14/2016

By

Honey Badger Gym – CrossFit

less talky, more squatty (No Measure)

10 wall balls

high knees down, butt kicks back x2

10 wall balls

bear crawl down, alt. groin stretch back

10 wall balls

runners/hip flex stretch down, inch worm back

10 wall balls

burpee broad jumps down, alt. cross kicks back

10 wall balls

3 count squat and hammy stretch x10

Clean (E2MOM for 10 min 3 reps start around 70-80%)

full clean is preferred, but power is acceptable with proper movement.

Metcon (AMRAP – Rounds and Reps)

3 rounds of 3min AMRAPs:

30 DUs

10 Deadlifts 135/95

rest 90 sec between AMRAPs

RX+ use KBs 70/53

pick up where you left off on each AMRAP.

03/11/2016

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
3-5 min bike or row prior to shoulder prep

after shoulder prep

lunge steps down

inch worms half way

alt groin stretch half way

inch worms half way

runners stretch squat stand up half way

3 count bottom of squat, 3 count hamstring stretch x10

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.