03/30/2018

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Power Snatches 95/63

30 Wallballs 20/14

60 Double Unders
The weight on the barbell and wallball in today’s triplet should be a weight that athletes are capable of completing unbroken when fresh. In order to keep moving forward, we are looking to spend no more than one minute on the rope. Options today include reducing reps, 2x single unders, or one minute of double under attempts. Score is total rounds and reps at the end of the 15 minutes.

03/28/2018

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (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

Metcon (AMRAP – Reps)

Teams of 3:

7 min AMRAP:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

7 min AMRAP:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

7 min AMRAP:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

03/27/2018

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

Deadlift (5-5-5-5-5)

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Bike may be subbed for row

03/26/2018

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

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)