Category: WOD

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

01/22/2016

By

Honey Badger Gym – CrossFit

(No Measure)

warm-up:

5 rounds

200m row

alt. groin stretch half way

bear crawl half way

runners stretch hip flexor stretch back

Squat Clean (5 min EMOM of 5 T&G reps (start around 65-70%))

Metcon (Time)

50-30-10

KB Swings 53/35

Air Squats

Hand Release Push-Ups

Metcon (AMRAP – Rounds and Reps)

optional work #1

EMOM until failure (20 min cap)

Even: 10 power clean 135/93

Odd: 12 Bar facing burpees

Metcon (Time)

optional work #2

6 rounds w/ a partner switching anytime:

100 double unders

25 c2b pull-ups

01/21/2016

By

Honey Badger Gym – Rowing

(No Measure)

10 min dry land warm-up (stretches/mobility)

10 min build (16-30 spm)

10 min sprint start practice (sprint start structure, starting 5, starting 15)

Metcon (5 Rounds for distance)

5x3min interval

at the beginning of every 3 minutes, perform a sprint start, then settle into an “easy” pace(65% effort, conversational pace)

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