Author: honeybadgergym

11/21/2017

By

Honey Badger Gym – CrossFit

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

Metcon (Time)

RX+ E4MOM for 20 min(5 rounds):

9 Toes to Bar

15 Deadlifts 135/95

42 Step Back Lunges

RX E4MOM for 20 min(5 rounds):

15 Sit-ups

15 Deadlifts 125/85

42 Step Back Lunges

Slowest round is your score!

Metcon (5 Rounds for time)

E4MOM for 20 min(5 rounds):

12 Toes to Bar

15 Deadlifts 185/135

12/9 Calorie Assault Bike

11/20/2017

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

Overhead Squat (3 reps E2MOM for 10 min)

We will power snatch these from the floor, then perform the overhead squats. Build as needed or stay at the same weight putting focus into your mechanics.

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 115/80

RX 15 min AMRAP w/ a partner: (partner not working will always be holding the barbell at the waist)

60 Dubs or 120 Singles

30/21 Cal Bike or Row

15 Overhead Squats (95/65)

11/18/2017

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

RX+ 20 min AMRAP:

Dumpster Farmer Carry 70/53s

50/35 Cal Bike

Dumpster Farmer Carry 70/53s

36 Plate Burpees

Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary.

RX:

60/42 Calorie Row

55DBs or KBs if available/35KBs or DBs

11/17/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Back Squat (3 reps E2MOM for 10 min)

Start at 70% and build if needed. Heavy weight only matters if the movement is high in quality.

Metcon (AMRAP – Reps)

8 Rounds(8min)

20 Seconds Back Squats 45/33

10 Seconds Rest

20 Seconds Double Unders

10 Seconds Rest

Metcon (AMRAP – Reps)

Advanced(After 3 min rest)

8 Rounds(8min)

20 Seconds DB Snatches 50/35

10 Seconds Rest

20 Seconds Kipping HSPU

10 Seconds Rest

Metcon (Calories)

(After 3 min rest) all will do this

Tabata Row(or bike)

8 rounds(4 min)

20 Seconds work

10 Seconds rest

11/15/2017

By

Honey Badger Gym – CrossFit

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

Metcon (Time)

H-Town Throwdown Wod 1

TEAMS OF 2

For Time(18min cap):

21 Power Cleans

15 Burpee Box Jump Overs

18 Power Cleans

12 Burpee Box Jump Overs

15 Power Cleans

9 Burpee Box Jump Overs

(Change Weights)

18 Power Cleans

15 Burpee Box Jump Overs

15 Power Cleans

12 Burpee Box Jump Overs

12 Power Cleans

9 Burpee Box Jump Overs

(Change Weights)

15 Power Cleans

15 Burpee Box Jump Overs

12 Power Cleans

12 Burpee Box Jump Overs

9 Power Cleans

9 Burpee Box Jump Overs

*reps not completed will be added as seconds

RX+

135/83, 155/103, 185/123

Box 30/24”

RX

95/63, 115/73, 135/83

Box 24/20”