Author: honeybadgergym

02/19/2018

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Metcon (AMRAP – Reps)

4 min AMRAP:

27/20 Calorie Row

27 Wallballs 20/14

27 Chest to Bar Pull-ups

rest 4 minutes

4 min AMRAP:

21/15 Calorie Row

21 Wallballs 20/14

21 Toes to Bar

rest 4 minutes

4 min AMRAP:

15/10 Calorie Row

15 Wallballs 20/14

15 Pull-ups

02/16/2018

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Clean and Jerk (10ish min to find a heavy single)

After the warmup we’ll group up with 2-3 people.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
10 bar muscle ups or 20 reverse med ball Burpees for the scale

02/14/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

12/9 Calorie Bike

15 Wallballs 20/14

12 Dumbbell Snatches 50/35

9 Toes to Bar

02/13/2018

By

Honey Badger Gym – CrossFit

Push Press (3 reps E2MOM for 10min)

Metcon (Time)

RX+ For Time:

50/35 Calorie Row

40 Kettlebell Swings 70/53

30 Push Jerks 135/93

40 Kettlebell Swings 70/53

50/35 Calorie Row

RX For Time:

50/35 Calorie Row

40 Kettlebell Swings 53/35

30 S2OH 115/80

40 Kettlebell Swings 53/35

50/35 Calorie Row