Category: WOD

04/13/2016

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch warm-up (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse
followed by a 10 min SLAMRAP:

10 empty bar hi hang snatches

20 calorie bike or row

30 doubles or singles

Snatch (15 min to find 1RM)

full is preferred, but power is acceptable.

2017 cycle 1 test 3 (AMRAP – Rounds and Reps)

20 min AMRAP:

30 wall balls 20/14

20 box jump overs 24″/20″

10 power snatches 135/93

04/12/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-5 min bike row or jog

then 3 SLOW rounds:

20 bent over reverse flyes

20 OHS w/pvc or barbell(work narrow grip if easy)

15 abmat situps

Push Press (15 minutes to find 3RM)

2017 cycle 1 test 2 (AMRAP – Reps)

7 min AMRAP: (RX+)

1 thruster 135/93

1 muscle up

2 thrusters

2 muscle ups

3 thrusters

3 muscle ups

and so on…

(RX)

125/83

bar muscle up

04/11/2016

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 (15 minutes to find 5RM)

touch and go, NO bouncing off the floor.

2017 cycle 1 test 1 (Time)

3 rounds:

100 double unders

20 kb swings 70/53

20 burpees

04/09/2016

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
followed by

100 double unders

500m row sprint

Metcon (Time)

with a partner, 8 min to complete:

150 power snatches 75/55(15s)

2 min rest and weight adjustment for the next piece of work.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: alternate rounds w/parter

12 deads 155/105

9 hang cleans 155/105

6 push jerks 155/105

04/08/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 rounds:

2 wall walks

15 barbell good mornings

20 cal bike/row

Spencer Arnold snatch warm-up (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Power Snatch (E2MOM for 12 min 3 reps 80-90%)

drop and reset each rep

Metcon (AMRAP – Reps)

3 rounds for reps:

(rep= line crossing/touch)

:45 sec ME gassers

15 sec rest

1:00 ME lunge step gassers

30 sec rest

1:30 ME burpee broad jump gassers

1:00 rest