Category: WOD

12/28/2015

By

Honey Badger Gym – CrossFit

(No Measure)

15 ab mat situps, then partner up and complete 3X12(each) ab mat med ball sit-ups tossing back and forth.

Between each set of sit-ups, perform alt. groin stretch half way, inch worms half way, and runners stretch squat stand up half way.

3 rounds:

15 empty bar OHS

15 pullups, jumping pullups, or ring rows

Back Squat (Find new 5RM Back Squat)

stay smart, stay focused!

Metcon (Time)

3 rounds:

10 Power Snatch 115/73

10 OHS 115/73

10 Sumo DLHP 115/73

10 Bar Facing Burpees

12/23/2015

By

Honey Badger Gym – CrossFit

(No Measure)

4 rounds:

60 ft hs walk or

45-60 sec HS hold or

30 weighted shoulder activates

alt. groin stretch halfway and runners stretch/hip flexor stretch halfway between sets.

3 rounds:

400m row

10 bent over barbell rows

Metcon (AMRAP – Reps)

15 min AMRAP:

15 hspu

15 Front Squats 135/93

15 hspu

15 Front Squats 165/113

15 hspu

15 Front Squats 185/123

15 hspu

15 Front Squats 205/133

(120 reps)

Max Effort double-unders in remaining time.

12/22/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds:

10 russian swings

10 burpees

alt. groin stretch half way

inch worm half way

runner stretch/hipflexor half way

inch worm half way

shoulder stretch 1 min each side

snatch warmup

5 jump shrugs

5 high & outsides

5 muscle snatches

5 balance to power

5 OHS

5 sotts press

5 duck walks forward/backward

misfit snatch complex (2 snatch complexes E2MOM for 10 min @ 80-90% 1rm)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS
If 1rm not known, pick a manageable weight to work with. If percentages are too heavy, scale back(dont be a dummy). Use same weight for the entire piece.

Metcon (Time)

63-54-45-36-27-9

Double Unders

21-18-15-12-9-3

Deadlifts 155/105

RX +

21-18-15-12-9-6-3

Assault Bike Calories

Deadlifts @155

(Reset Bike after every round)
no penalty for single unders

12/21/2015

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
then shoulder stretch 30 sec each side 2x

Back Squat (5-5-5-5-5 @ 90% of 5rm BS)

rest 2-3 minutes between sets. Scale weight back if need be. Sometimes heavy is just heavy.

Metcon (Time)

6 rounds:

16 pullups

8 push jerks 135/93

RX+

16 c2b pullups

8 push jerks 165/108

12/19/2015

By

Honey Badger Gym – CrossFit

(No Measure)

run the loop

then

3 rounds of:

21 wall balls

7 burpees

Snatch (5-5-5 @ 70-80% drop and reset for each rep)

Metcon (Time)

RX+

35 burpees to 6″ target

25 clean & jerks 135/93

15 parallette HSPU (12″/8″)

Team RX

70 burpees

50 clean & jerks 135/93

30 hspu

partners alternate every 5 reps