Author: honeybadgergym

03/26/2018

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

Shoulder Press (10ish min to build to a heavy 3)

Must build with 3 reps every set. 1 total miss will be allowed.

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees (open standard)

6 Kettlebell Swings

6 Goblet Front Squats

6 Burpees

9 Kettlebell Swings

9 Goblet Front Squats

9 Burpees

12 Kettlebell Swings

12 Goblet Front Squats

12 Burpees

Etc..

Increase each set by 3 reps until time runs out

03/24/2018

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

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

7 Power Cleans 135/93

7 Burpees

Lot Lap(1st official 2.0 run)

03/23/2018

By

Honey Badger Gym – CrossFit

Active life 18.5 warm-up (No Measure)

2 minute burpee heat up

Then

3 rounds of:

20sec bar hang

20sec handstand hold

Then

5 rounds: increasing intensity each round

3 x 1 and 1/4 thrusters(build weight as you go)

3 x pull-ups(should be C2B by 3rd round)

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

03/21/2018

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 (No Measure)

16 min EMOM:

1: 14/12 Calorie Row(or bike)

2: 12 Sumo Deadlift High Pulls 95/63

3: 10 Chest to Bar Pull-Ups

4: 8 Burpee Box Jumps 24/20
1: if you rowed yesterday, use a bike today

2: choose a weight that you can complete unbroken with solid movement

3: if needed, mix between regular and chest to bar to keep work to no more than 30 seconds

4: move smooth, jump high, be safe

03/20/2018

By

Honey Badger Gym – CrossFit

Bus: the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Front Squat (10ish min to find a heavy paused single)

No misses

Metcon (Time)

RX+ 4 Rounds E4MOM for 16min:

12 Thrusters 95/65

12/9 Calorie Bike

18 x Shuttle Sprints

RX 4 Rounds E4MOM for 16min:

12/9 Calorie row(or bike)

15 Front Squats 95/65

12 x Shuttle Sprints

*slowest round is your score