Category: WOD

01/11/2016

By

Honey Badger Gym – CrossFit

cardiNO (No Measure)

25 jumping jacks

25 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
PRIMER if time/space allow(coaches discretion):

20-15-10

calorie row

hand release push-ups

note: primers and extra work wods will be used this cycle for those looking to do more than just the daily workout for competitive reasons, not fitness. If possible, and definitely recommended, the work should be split up into multiple training times, not back to back. More work, means more recovery is needed. Ask coaches what work is suitable for your fitness needs and goals if need be. Be smart. Kill it Harder Everyday.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

30 Power Snatches 135/93

50/40 cal row

30 HSPU

scales:

lighter weight

50 russian kb swings instead of row

hand release pushups
reminder: this cycle is about intensity, don’t let your pride kill your gains.

Metcon (Time)

Extra Work 1:

3 rounds

5 deads 315/205

10 lateral bar burpees

rest 2 min

complete 3x through

Metcon (AMRAP – Rounds and Reps)

Extra Work 2:

12 min AMRAP:

20 wall balls to 10′ target 20/14

60 Double Unders

Rest 30 seconds

01/09/2016

By

Honey Badger Gym – CrossFit

(No Measure)

If weather permits, 1 mile run. 1200m or 3/4 nice and easy then let loose if feeling good.

then

snatch warmup

Squat Snatch (3 rep max touch and go)

barbell does not rest on floor, “touch and go”.

test wod 01/09/2016 (AMRAP – Reps)

4 min AMRAP:

RX+

Row 750/600

ME muscle ups in remaining time

RX = bar mu

all others attempt hardest gymnastics movement in your arsenal.

C2B pullup, pullup, strict pullup, jumping pullup, etc.

extra work 01/09/2016 (AMRAP – Rounds and Reps)

If time and space allow:

Death by burpees to 6″ target

01/08/2016

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

Power Clean (7 rep max touch and go)

bar does not rest on ground, “touch and go”.

100 calorie bike (Time)

RX+ uses assault bike

RX use a scwhinn and notate which you used for our retest.

extra work 01/08/2016 (AMRAP – Rounds and Reps)

Only to be done if time and SPACE allow.

Also should be done before the bike.

PRIMER:

3 min amrap

5 hang power clean

5 lateral bar burpees

let heart rate settle, then:

Every 3 minutes until failure:

RX+

15 cal row

15 thrusters 95/63

15 c2b pullups

rest with remaining time

RX

75/53

pullups

01/06/2016

By

Honey Badger Gym – CrossFit

(No Measure)

ROW 2k

stay at a comfortable pace for 1500m, let loose for remainder if feeling good. Or just finish.

Front Squat (Every 30 seconds, 1 front squat til failure.)

Start at 225/175 or 70% of known 1rm

Men add 10lbs total each set

Ladies add 5lbs total each set

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
135/93

extra work 01/06/2016 (Time)

Only to be done if time and SPACE allow.

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Assault bike calories

Kipping HSPU

01/05/2016

By

Honey Badger Gym – CrossFit

(No Measure)

slow 10 minute AMRAP

30 cal bike or row

20 empty bar OHS

10 ghd or abmat situps

Power Snatch (7 rep max touch and go)

bar does not rest on floor, “touch and go”.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
choose hardest option available to keep moving as scale for ring muscle ups.