Category: WOD

01/20/2016

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
then shoulder stretch 30 sec each side x2

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

Metcon (Time)

50 cal assault bike

200 double unders

50 hspu

100 wallballs 20/14

scales:

100 mtn climbers for bike (both legs = 1)

200 singles or lateral jumps

hrpu

lighter ball or lower target
OPTIONAL: in the 5 min directly following, 1rm Clean&Jerk.

Clean and Jerk (5 min to find 1RM)

Metcon (3 Rounds for reps)

optional work

3 rounds with a partner:

partner 1: row 500

partner 2: max reps HSPU

partner 2: row 500

partner 1: max reps HSPU

While one partner rows, the other does hspu. Switch takes place after each row is completed. Athletes will row and hspu 3x.

01/19/2016

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
then,

5 rounds

10 RDLs (light weight)

10 cal bike or row

Power Snatch (E2MOM for 10min 4 T&G reps (start around 75%))

Metcon (Time)

5000m relay in teams of 2:

partners can switch every 500m (set rowers for 5k countdown)

RX+

3 rounds:

1k row

rest 1:1

Metcon (3 Rounds for reps)

optional work

3×3 min AMRAPs of:

5 deads 315/223

10 c2b pull-ups

15 burpees to 6″ target

rest 2 min between amraps and start over each AMRAP

01/18/2016

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

Metcon (AMRAP – Reps)

10 min AMRAP: climb the ladder

RX+

1 power clean 155/103

1 push jerk 155/103

1 muscle-up

2 power clean 155/103

2 push jerk 155/103

2 muscle-up

3 power clean 155/103

3 push jerk 155/103

3 muscle-up

and so on..

RX:

135/93

bar muscle up

scales for muscle up:

burpee pullup or c2b pullup

burpee over bar

Metcon (Time)

optional work #1

3 rounds:

7 front squats 225/153 (from floor)

21 bar facing burpees

7 front squats 225/153

rest 90 sec

Metcon (Time)

optional work #2

3 rounds:

30 box jumps 24/20

30 cal assault bike

rest 90 sec

Metcon (No Measure)

optional work #3

complete all for quality in as few sets as possible before switching to the next movement.

100 ring rows

100 pike situps

100 perfect push-ups

01/16/2016

By

Honey Badger Gym – CrossFit

(No Measure)

7 min SLAMRAP:

10 barbell press grip OH walking lunges

10 cal bike or row

Deadlift (6×60% 5×70% 4×80% 1×90% all reps touch&go)

notate weights used for each percentage on touch and go reps.

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
in the 5 min directly following, find 1rm snatch.

Snatch (5min to find 1RM following 15.5)

Metcon (Time)

EXTRA WORK #1

3 rounds:

60 dubs

30 cal assault bike

15 deads 225/155

rest 90 sec

Metcon (Time)

EXTRA WORK #2

100 burpees to 6″ target

01/15/2016

By

Honey Badger Gym – CrossFit

(No Measure)

8 min SLAMRAP(slow amrap):

200m row

15 pull-ups or ring row

10 ghd or ab mat sit-ups

then snatch warm-up

Snatch (E2MOM(5sets) for 10min 4 T&G snatches)

start around 70-75% of either your squat or power snatch 1rm and work up if possible. Squat is preferred, but refer to a coach if guidance is needed.

Metcon (Time)

5 rounds:

15 hang power snatches 95/63

30 wall balls 20/14

Metcon (Time)

EXTRA WORK #1

with a partner:

160 hspu for time*

*non-working partner must be holding 135/93 barbell OH for hspu to count.

Metcon (No Measure)

EXTRA WORK #2

2 rounds:

3 mile assault bike

rest 5-10 minutes