Honey Badger Gym – CrossFit


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Warm-up (No Measure)

2-3 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Child’s Pose on Box: 1 Minute

Squat Hold: 1 Minute

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

55lb barbell

14lb wall ball

Metcon (AMRAP – Reps)

Home Workout(equipment)


3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters*

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses



*Dumbbell goblet thruster


Metcon (AMRAP – Reps)

Home Workout(no equipment)


3 Sets

5 Strict Press- light weight (Each Side, find something you can hold)

10 Lateral Stair Steps(Each Side)

15 Sit-ups

20 Air Squats

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges



Odd object: have fun, fill a bag or duffel bag with stuff you have laying round. Make sure it’s secure and get to liftin!

Odd object thrusters: