Author: honeybadgergym

02/24/2016

By

Honey Badger Gym – CrossFit

(No Measure)

Range of Motion workout (19 min):

we all need it…

ROW-ling (AMRAP – Reps)

10 frames: (damper at 5)

row to get as close to 100m as possible every frame. How ever many meters you roll over or under multiply by 3 for assault bike calories as a penalty(complete while the others row).

If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.

02/23/2016

By

Honey Badger Gym – CrossFit

make money get turnt (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

Back Squat (E3MOM for 12 minutes 4 reps start at 70-80% )

Metcon (Time)

5 rounds:

12 deadlifts 155/103

9 hang power cleans 155/103

6 push jerks 155/103

(rest 1 min after each round)

02/22/2016

By

Honey Badger Gym – CrossFit

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
before the snatch warm-up:

start with 3 minute bike or row

alt groin stretch 1/2 way

inch worm half way

alt groin stretch 1/2 way

runner stretch squat stand up 1/2 way

shoulder stretch 20 sec each side 2x

Snatch (5×3 start around 75-80%)

full snatch is preferred if skill level/mobility allows

drop and reset each rep

Metcon (Time)

strict “DIANE”

21-15-9

Deads 225/155

strict HSPU
strict press with DB, KB or a barbell is acceptable.

Metcon (Time)

3 rounds:

Row 600m/500m

100 double unders

(rest 2 min)

02/20/2016

By

Honey Badger Gym – CrossFit

(No Measure)

6 SLOW rounds:

5 pull-ups or ring rows

10 push-ups

15 air squats

Deadlift (6@55% 5@65% 4@75% 1@85%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5 clusters 155/103

25 double unders

run 200m

Metcon (AMRAP – Reps)

15 min AMRAP: w/ a partner switching at any point

4 assault bike cals

2 muscle ups

8 assault bike cals

4 muscle ups

12 assault bike cals

6 muscle ups

etc…

Metcon (7 Rounds for reps)

7 rounds:

max effort burpees to 6″ target

(rest 1 min)

02/19/2016

By

Honey Badger Gym – CrossFit

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
then,

4 SLOW rounds:

10 narrow grip OHS

10 GHD or abmat situps

5 strict HSPU or strict press

Squat Snatch (4 touch&go reps E2MOM for 10 min start around 70%)

if squat is a struggle stick with power or work on OHS mobility.

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Ladies you DON’T need to add 2lbs to the bar today. For the first set at 45 just perform hang snatches below the knee.

Metcon (No Measure)

20 min EMOM:

10/8 assault bike cals

Chest-To-Bar Pull-ups (7 UB reps switching any time w/ a partner in 5 min)