Category: WOD

04/24/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Stretch – Squat – Barbell

1 Minute Active Spidermans

45 Seconds Air Squats

30 Seconds Stiff Legged Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Straight Leg Reach to Air Squat

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans

Front Rack Stretch x45s

Pec/Shoulder Stretch x45s

Wrist Stretch x30s each side

“the CHIEF” (5 Rounds for reps)

5 Rounds:

3 min AMRAP:

3 Power Cleans (135/93)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds

04/23/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

8 min AMRAP:

Partner 1: Easy Rowing For Meters

Partner 2: 200 Meter Easy Run

Switch stations when running parter returns

Boat Race (Time)

3 rounds:

500m row

400m run

Rest 3 min

04/22/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Active Spidermans

Box Step-ups

Active Samson

Box Step-ups

Air Squats

Box Step-ups

2 Rounds

30 Seconds:

PVC Overhead Squats

PVC Sotts Press

Snatch Barbell Warmup

5 Stiff Legged Snatch Grip Deadlifts

5 Hang Muscle Snatches

5 Overhead Squats

Metcon (Time)

15-12-9:

Power Snatch (95/63)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/63)

Lateral Barbell Burpees

04/20/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

300m run

15 pull-ups

20 push-ups

25 air squats

RX+ if you have a vest, wear it

04/19/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Air Squats

Wallball Partner Warmup

Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room.

2 Rounds:

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating DB Snatches

15 Lateral Burpees over Rower

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)

Rx Dumbbell – 50/35