Category: WOD

08/03/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

When you get to the gym, start your general stretches and warm-up specific to your needs.

Class will begin with 3-5 min of bike, row or jog.

then

Snatch Warm-up (coaches choice)

Snatch (3×5 min EMOM w/ 1min of rest between each)

EMOM #1 – 2 Hang Snatches (build)

Rest 1:00

EMOM #2 – 2 Hang Snatches below knee (build)

Rest 1:00

EMOM #3 – 1 Snatch (build)

we will record the heaviest snatch single(record weights used as you like in the notes)

Metcon (AMRAP – Reps)

8 minute alternating Tabata of:

Front Squats 115/80

Toes to Bar

20sec work / 10sec rest for 8min

08/02/2016

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (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

Deadlift (15 min to build up to a heavy set of 5 reps)

these can be touch and go, or reset for every rep. Quality positions are the main focus today.

Metcon (Time)

21 Hang Power Clean (135/93)

21 Burpees over Bar

100 DU

15 HPC (135/93)

15 Burpees over Bar

75 DU

9 HPC (135/93)

9 Burpees over Bar

50 DU

08/01/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Back Squat (E2MOM for 10 minutes 5 reps down to 1 rep)

Starting around 60%,

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

Metcon (Time)

Dumpster Run + reverse HB”400″ run

40 Pull-Ups

30 Thrusters 95/63

20 Calorie Row

07/30/2016

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (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

Deadlift (15ish minutes to establish 3RM touch & go )

2016 cycle 2 test 5 (Time)

27 Deadlifts 225/155

108 Double Unders

21 Deadlifts

84 Doubles

15 Deadlifts

60 Doubles

9 Deads

32 Doubles

07/29/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Steady Rounds:

20 Light DB/KB Push Press

15 Box Jumps

10 Push Ups

Shoulder Press (1RM)

2016 cycle 2 test 4 (AMRAP – Rounds and Reps)

(RX+)AMRAP 15 Minutes:

30/20 Calories on AAB

20 Burpee Box Jump Overs 24/20″

10 Strict Handstand Push Ups

(if using a scwhinn bike 40/30)

RX:

step ups w/ 53/35lb kb (20″)

kipping HSPU

Fitness:

30 step ups(15each leg) 20″

20 burpee box overs(step or jump)

10 hand stand kick ups or