Category: WOD

01/28/2016

By

Honey Badger Gym – Rowing

(No Measure)

dry land warm-up

then,

3x200m pick drill (row 200m at each position and let one transition into the next)

arms only

arms + body

full slide (normal stroke)

then,

10 minute build (16-30 s/m) with damper set at 1.

starting at 16 s/m, go up 1 s/m until the 5 minute mark, then go up 1 s/m every 30 seconds. Strokes per minute will be at 30 in final 30 seconds.

Metcon (6 Rounds for time)

Row the following sets with a drag factor/damper 100-140/(3-5) as fast as possible:

750m at 26 s/m

rest 3 min

1250m at 26 s/m

rest 3 min

500m at 28 s/m

rest 3 min

1000m at 28 s/m

rest 3 min

250m at 30 s/m

rest 3 min

750m at 30 s/m

01/27/2016

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

Front Squat (6 reps E2MOM for 10 min: start @60-65%)

work up if reps feel good, goal is to go heavier than last week.

Metcon (AMRAP – Reps)

12 min AMRAP:

7-6-5-4-3-2-1-2-3-4-5-6-7-6-5-etc

back squat 185/125

hspu

RX+ is strict HSPU

*back squat is from the floor

01/26/2016

By

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

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

Metcon (Time)

RX+

4 Legless Rope Climbs

12 Clean & Jerk 155/103

3 LRC

9 C&J

2 LRC

6 C&J

1 LRC

3 C&J

RX

Rope Climbs

135/93

Scales

strict pullups or ring rows

ligter weight

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

alternate full rounds with a partner

10 kb swings 70/53

10 hspu

01/25/2016

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

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

7 squat cleans 165/108

30 double unders

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP x 3 rounds:

(rest 2 min between AMRAPs)

8 hang power snatch 135/93

9 hspu

10 shoulder to OH 135/93

*continue where you left off each AMRAP, do not start over. Score is total rounds and reps.

Metcon (Time)

10 rounds:

10 calorie assault bike

10 calorie row

rest 1 minute

01/23/2016

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

Deadlift ([email protected]% [email protected]% [email protected]% [email protected]%)

Metcon (Time)

27-21-15-9

Thrusters 95/63

Toes to bar