Author: honeybadgergym

08/08/2017

By

Honey Badger Gym – CrossFit

One ARM Overhead Carry (100m max each arm, unbroken in 2 sets or less)

Metcon (Time)

RX+ 3 rounds:

500 Meter Row

Food4Less Lap

rest 3:00 between rounds

RX 6 rounds w/ a partner

500 Meter Row

Food4Less Lap

rest while your partner works

08/07/2017

By

Honey Badger Gym – CrossFit

Back Squat (5reps @80% E3MOM for 15 min)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Metcon (Time)

RX+ 3 Rounds:

50 Air Squats

7 Burpee Chest to Bar Pull-ups

10 Hang Power Cleans 135/93

RX 3 Rounds:

50 Air Squats

7 Burpee Pull-ups

10 Hang Power Cleans 115/78

08/05/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

I’m teams of 2, for time:

Fireloop run with 70/53lbkb

100 pull-ups

100 box jumps 24/20″

100 sit-ups

100 kb Swings 70/53

100 air squats

100 hrpu

Fireloop run with 70/53kb

*kb must never touch the floor

*cannot rest on foot

* both heels remain on the floor

08/02/2017

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Power Clean (10 min EMOM, details in comments)

A) 5 min EMOM: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)

B) 5 min EMOM: Heavy Power Clean

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

1 Power Cleans*

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

*Add (1) Power Clean per round

RX+ 155/103

RX 135/93