Author: honeybadgergym

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

3 Rounds:

200′ Dumbbell Farmers Carry

20 Dumbbell Bench Press

200′ Dumbbell Front Rack Carry

20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

Bring Peaches Home

By

Honey Badger Gym – OPEN GYM

Warm-up (No Measure)

3 min bike or row

knee tucks

quad pulls

ankle pulls

alt. groin stretch

stagger squats

hamstring stretch

frog/pigeon

10 tempo air squats

10 good-mornings

10 kosach squats

10 kang squats

1 min squat hold

SQUAT (3rm front or back with paused 1st rep)

Use the WEAKER of your 2 squats. If your FRONT SQUAT is 85% of your back squat, do front squat, if not, back squat. (add either a front squat or back squat performance into wodify so we can track progress along with this.)

Metcon (AMRAP – Reps)

12min AMRAP:

30 sec ME back or front squats

30 sec rest

30 sec ME situps

30 sec rest

30 sec ME burpees

30 sec rest

02/01/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

20 min AMRAP:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

RX+ solo

20 min AMRAP:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee Box Jump Overs (24/20)

15 Ring Muscle-Ups

01/30/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Alt. Groin Stretch

Higher Single Unders

Active Spidermans

Double Dumbbell Warmup:

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

Back Squat (E2MOMx5 7 seconds down, 3 in the bottom)

Choose a moderate weight, or something between 60-70% and hang out for all 5 sets

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

01/29/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Knuckle Drags

Moderate Bike

Push-up to Down Dog

Faster Bike

Banded Good Mornings

w/Empty Bar:

10 Stiff-Legged Deadlifts

5 Strict Presses

10 Elbow Rotations

5 Back Squats

10 Good Mornings

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

30 DB Hang Clean&Jerks 50/35*

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts 245/165

*switch hands every 5 reps