Author: honeybadgergym

02/20/2018

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

Power Snatch (10ish min to find a heavy 2 touch and go )

Metcon (Time)

RX+ For Time:

20 Burpee Box Jump Overs 24/20

30 Power Snatches 95/63

40 Overhead Squats 95/63

50/35 Calorie Assault Bike

For Time:

20 Burpee Box Jump Overs 24/20

30 Power Snatches 75/55

40 Overhead Squats 75/55

35/25 Calorie Bike

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