03/30/2016
Honey Badger Gym – CrossFit
Squats sound good to me (No Measure)
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
Front Squat (E2MOM 3-2-2-1-1-1 )
start around 70% and build by feel.
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
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.
03/29/2016
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
instead of push-ups, we’ll do sit-ups today.
Clean (E2MOM 3-2-2-1-1-1)
full clean is preferred, but power is acceptable depending on skill level. start around 60-70% and build by feel.
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.
03/28/2016
Honey Badger Gym – CrossFit
less talky, more squatty (No Measure)
10 wall balls
high knees down, butt kicks back x2
10 wall balls
bear crawl down, alt. groin stretch back
10 wall balls
runners/hip flex stretch down, inch worm back
10 wall balls
burpee broad jumps down, alt. cross kicks back
10 wall balls
3 count squat and hammy stretch x10
Shoulder Press (E2MOM 5-3-2-1-1-1 )
no extra attempts, use the rep scheme and make jumps based on feel
extra work test wod 01/04/2016 (Time)
40 pushups
75 double unders
30 push ups
75 double unders
20 push ups
75 double unders
10 push ups
75 double unders
pushups need to be legit, no half worms and chest to floor.
RX+ doubles must be unbroken
03/26/2016
Honey Badger Gym – CrossFit
Hustle Badger (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