Category: WOD

04/07/2016

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

5 Min Dry-Land Warmup

then

3 min Cut The Cake (arms only) – every three strokes throw in one arms only stroke

then 10 minute Build

Damper setting 1

Begin at a S/M of 16 for the first minute. Holding 16 for every stroke. Every minute after, go up one beat in the stroke rate….17,18,19 etc. At the 5 minute mark, go up one beat in stroke rate every 30 seconds. In the final 30 seconds, your stroke rate will be 30.

Metcon (No Measure)

6 x 500m Rest x 4 minutes between pieces.

Each 500 must be negative split, meaning it’s at least .1 seconds faster than the previous. The first 500 should be at about 90% effort. Each one should get about 2% faster. The 5th 500 should be everything you’ve got. The 6th 500 is where you learn what kind of an athlete you are. Put everything out of your mind for number 6 and leave it all on the erg.

The objective: Can you find out what it truly means to empty the tanks on number 6?

Every 500 should use a full sprint start if you have one.

04/06/2016

By

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

Back Squat (3 speed reps EMOM for 10 min 60-65%)

keeps reps fast and aggressive on the ascent.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

04/05/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

lunge steps down/back

bear crawl down/back in reverse

alt. groin stretch down

inch worm w/ push-up 1/2 way

bike/row/jog for 3 min

then

2 rounds:

15 hang power cleans (barbell or light)

15 wall balls

Hang Power Clean (find 3RM in 15 minutes)

Metcon (Distance)

8 min AMRAP

80 abmat sit-ups

50 wall balls 20/14

max effort meters on rower in remaining time (meters is your score)

04/04/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 SLOW rounds:

15 empty bar or pvc OHS

15 bike/row cals

15 pull-ups or ring rows

Overhead Squat (FIND 3RM in 15 min from rack or floor)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

40 double unders

8 S2OH 135/93

04/02/2016

By

Honey Badger Gym – CrossFit

Busy 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

Metcon (Time)

with a partner, for time:

50 box jump overs 24″ for all (5s)

60 kb swings 70/53lb (not russian) (10s)

80 situps (20s)

100 double unders (25s)

80 wall balls 20/14 to 10 ft (20s)

60 cal row (10s)

50 burpees (5s)