Category: WOD

01/22/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

1 min Childs Pose on Kettlebell

45s KB Ankle Stretch each side

Metcon (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

01/21/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Rowing game(coaches choice)

Single Arm Front Rack Stretch on Wall x 30s each

Front Rack Stretch x 1 min

Push Jerk (10 min to find a heavy 3 for the day)

Go Fish (Time)

1,000 Meter Row

Directly into…

RX+ 3 Rounds:

21 Deadlifts 135/93

15 Barbell-Facing Burpees

9 Push Jerks 135/93

(RX 105/70, lateral burpees over bar)

01/19/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

5 Rounds, On the 5:00

5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)

5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-Ups

15/12 Calorie Assault Bike

01/16/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 50 Wallballs 20/14

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees