Author: honeybadgergym

11/07/2017

By

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

Warm-up (No Measure)

2x20sec on/10 off

Hollow rock

Arch rock

Jump rope

Hollow/Arch swings

Barbell RDLs

Hollow/Arch swings

Jump rope

TTB or attempts

Criss Cross (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

30 Double-unders

15 Power Cleans 115/80

30 Double-unders

15 Toes-to-Bar

RX 15 min AMRAP:

60 Singles

15 Power Cleans 95/65

60 Singles

15 Toes-to-Bar

11/06/2017

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

Thruster (12 min to build to a heavy 5 reps)

There will be no going down in weight once you add it to the bar, so make jumps accordingly.

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Thrusters, 3 Lateral Burpees

6 Thrusters, 6 Lateral Burpees

9 Thrusters, 9 Lateral Burpees

*Add 3 Repetitions per round.

RX+ 95/63, bar facing Burpees

RX 75/55

11/04/2017

By

Honey Badger Gym – CrossFit

Christina (AMRAP – Rounds and Reps)

20 min AMRAP:

9 Pull-ups

9 Squat Cleans 95/65

9 Kettlebell Swings 53/35

9 Toes-to-Bar

9 Push Press 95/65

9 Burpees

RX+ solo

RX w/ a partner split any way
On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green. Born on September 11, 2001, she had appeared in the book Faces of Hope: Babies Born on 9/11 (page 41) and was also the granddaughter of former Major League Baseball player and manager Dallas Green. The “Christina” WOD was written by a friend of CrossFit Northwest Tucson. The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement.

11/03/2017

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 (AMRAP – Rounds and Reps)

15 min AMRAP w/ a partner:

21 air squats

15/12 Cal bike or row

12 alt. DB snatches

Alternate movements and note weight used. We’ll help decide what weight and machines to use.

Metcon (Time)

5 Rounds:

21 Air Squats

15/12 Calorie Row

12 Alt. DB Snatches (50/35)

11/01/2017

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

Metcon (AMRAP – Reps)

Teams of 3

7 min AMRAP:

50 Back Squats (135/95)115/80

50 Back Squats (185/135)155/105

ME Back Squats (225/155)185/135

Rest 3:00

7 min AMRAP:

50 Bench Press (135/95)115/80

50 Bench Press (155/105) 135/95

ME Bench Press (185/115)155/105

rest 3:00

7 min AMRAP:

50 Deadlifts (185/135)155/105

50 Deadlifts (225/155)185/135

ME Deadlifts (275/185)225/155