Category: WOD

02/06/2016

By

Honey Badger Gym – CrossFit

cardiNO (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Deadlift ([email protected]% [email protected]% [email protected]% [email protected]%)

all reps are touch and go

Metcon (3 Rounds for reps)

3x3min AMRAPS:

20 burpees

ME DB Snatch 70/50

rest 90 sec between amraps

02/05/2016

By

Honey Badger Gym – CrossFit

(No Measure)

8 min SLAMRAP:

10 ring dips or hrpu

20 air squats

10 barbell good mornings

Squat Clean (4 touch & go reps E2MOM for 10min(start at 70-75%))

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

with a partner switching anytime:

20 rounds

10 unbroken toes to bar

02/04/2016

By

Honey Badger Gym – Rowing

(No Measure)

5 min dry-land warm-up

perform 150m of each:

legs only

legs and hips

full slide (regular stroke)

then

10 min build strokes per minute EMOM: (Do not exceed 65%, convo pace. Focus on good movement and mechanics.)

16-18-20-22-24-26-24-22-20-18-16(SPM)

Metcon (4 Rounds for time)

1000m @ 2k+8

500m @ 2k+6

2000m @ 2k+8

750m @ 2k+6

rest 4 min between

02/03/2016

By

Honey Badger Gym – CrossFit

make money get turnt (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups
cut the push-ups to 5 today and end with a shoulder stretch 20 sec each side 2x

Front Squat (5 min EMOM of 4 reps (start around 70%))

improve from last time, whether that be with more weight or with better movement and control with the same weight.

Metcon (Time)

25-15-10

Deadlift 225/155(mens bar)

HSPU

rest 2 min

25-15-10

Wall Ball 30/20

Ring Dip
workouts can also be scaled with lighter weights or take reps to 15-10-5, just notate accordingly.

Metcon (2 Rounds for reps)

10 min AMRAP w/ a partner:

One partner does muscle ups, while the other partner does double unders. Partners may switch at any time.

there will be two separate scores for each person:

1st score will be total MUs

2nd score will be total DUs
any gymnastics movement would be a suitable scale as long as you’re working to progress on that movement. Choose something challenging.

02/02/2016

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 3 SLOW rounds:

5 hang power snatches

15 situps

30 double unders or singles

Power Snatch (5 min EMOM of 5 T&G reps (start around 65-70%))

move up if feeling good and moving well, otherwise stay put.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP: RX+

30 power cleans 185/123

30 bar facing burpees

120 double unders

RX

135/93

bar over burpees

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 assault bike cals

12 Front squats 135/93

9 GHD sit-ups