Author: honeybadgergym

01/02/2018

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 (Time)

RX+ 27-21-15-9;

Wallballs 20/14

Sumo DL High Pulls 75/55

Box Jumps 24/20

Push Presses 75/55

Calorie Row

RX 50-40-30-20 w/ a partner:

Wallballs 20/14

SDLHP 75/55

Box Jump Overs 20”

Push Press 75/55

Calorie Bike
Rowers may be subbed as a scale instead of the bike if avaialable. Intensity is the focus. Performing the movements just because you can is not enogh, performing the movements with intensity and efficency is the goal for the day.

12/30/2017

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

Metcon (Time)

Teams of 3

For Time:

100/70 Calorie Row

100 DB Snatches 50/35(35/25)

100 Lateral Barbell Burpees

100 Thrusters 115/80(95/63)

100 Lateral Barbell Burpees

100 DB Snatches

100/70 Calorie Row

12/29/2017

By

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

Hang Power Clean (12ish min to find a heavy 2+1 Jerk )

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

12/27/2017

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 – Rounds and Reps)

15 min AMRAP:

15 Power Snatches 75/55

30 Double Unders

15 Wallballs 20/14

30 Double Unders

*scale w/60 singles if not doing doubles

Metcon (No Measure)

2 Rounds:

50 AbMat Sit-Ups

20 Sumo Stance Good mornings(light)