Category: WOD

07/15/2016

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 (5 reps EMOM for 5 min @75%)

Metcon (Time)

3 rounds:

20 Toes to Bar

25 Box Jumps 24/20″

30 Wallballs 20/14lbs

07/14/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

3:00 Pause Drill – Arms Away,Body Away

3:00 Cut The Cake – Arms and Body Away

Metcon (No Measure)

Row 2x 5k

Do not go faster than the assigned Split.

Split: 2k+20

Drag Factor/Damper: Open

Rest: 5 minutes

07/13/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Bent Over Reverse Flyes

30 Jump Squats

30 Calorie Row

20 Inchworms w/ Push Up

power clean + split jerk (3 reps E2MOM for 12 min)

Metcon (Time)

For Time:

50 Power Cleans 135/93lbs

50 Ring Dips

dumpster run then reverse HB”400″

07/12/2016

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
then snatch movement prep

Snatch (3 T&G reps E2MOM for 12 min )

Metcon (AMRAP – Rounds and Reps)

(RX+)AMRAP 7 Minutes:

10 Deadlifts 205/133

5 Hang Squat Cleans

5 Push Jerks

(RX)AMRAP 7 Minutes:

10 Deadlifts 175/113

5 Hang Squat Cleans

5 Push Jerks

07/11/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

4 Smooth Rounds:

10 barbell good mornings

10 barbell thrusters

10 stratight leg sit ups

dumpster run

Back Squat (5 reps E2MOM for 8 min @ 75%)

no belt

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
16 min clock, DON’T LOSE COUNT.