Category: WOD

05/22/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Mountain Climbers

Slow Air Squats

Chest Stretch

Bottoms up Burpees

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Front Squat (E2MOM x 10 min to build to a heavy paused double )

3 second pause

Hang Clean (10 min EMOM x 1 rep)

these should be peformed as hang squat cleans

Metcon (Time)

3 Rounds(10 min cap):

15 Hang Squat Cleans 115/83

15 Lateral Barbell Burpees

*all work must be done in the time cap to be as prescribed

05/21/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

We’ll stretch/move for half the distance of the gym, then jog back before beginning the next stretch/movement.

Quad Pulls

Knee Tucks

Straight Leg Kicks

Alt. Groin

Cradle Walk

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Shoulder prep:

10 shoulder taps

10 elbow rotates each side

10 snow angels

10 empty bar press

10 reverse flys

Shoulder Press (5 reps EMOM for 8 min )

These will be taken from the floor. Goal is to steadily build however you see fit, without failing.

Strict Nicole (AMRAP – Reps)

RX+ 20 min AMRAP:

400m Run

Max Effort Strict Pull-ups*

RX will perform max effort chin over bar hold, seconds will be counted as reps

Metcon (AMRAP – Reps)

“Rainy Day Strict Nicole”

If the weather won’t let you run, enjoy this!

RX+ 20 min AMRAP:

If Unable to Run:

500 Meter Row or

28/20 Cal Bike or

400 Meter Ski Erg

Max Effort Strict Pull-ups*

RX *chin over bar hang

05/20/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Easy Row or Bike

Air Squats with Hands Overhead

Moderate Row or Bike

Slow PVC Overhead Squats

Faster Row or Bike

Jumping Air Squats

Empty Bar:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

1 min OHS hold w/PVC

1 min Warrior Squat

Metcon (Time)

Every 5 min for 5 rounds:

30 Air Squats

20/15 Calorie Row

7 Power Snatches 115/83

*slowest round is your score
choose a weight you can move for 10+ reps unbroken when fresh

looking to have around 90 seconds of rest at least after each round

05/18/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

45 Pull-ups

… Directly into:

21 Clean and Jerks 115/83

21 Clean and Jerks 135/93

21 Clean and Jerks 155/103

21 Clean and Jerks 185/123

21 Clean and Jerks 205/133

05/17/2019

By

Honey Badger Gym – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women use 14lb ball to 9ft

Women use 55lb barbell

Fight Club (3 Rounds for reps)

3 Rounds, For Total Reps:

1 Minute Thrusters 95/63

1 Minute Power Cleans 95/63

1 Minute Box Jump Overs 24/20

1 Minute Pull-ups

1 Minute Assault Bike Calories

1 Minute Rest