Author: honeybadgergym

01/28/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Row or Bike

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Row or Bike

Active Spidermans

Plate Ground to Overhead

Faster Row or Bike

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

Metcon (AMRAP – Reps)

5 min AMRAP:

27/20 Calorie Row

27 Thrusters 115/78

27 Chest to Bar Pull-ups

Rest 5 Minutes

5 min AMRAP:

21/15 Calorie Row

21 Thrusters 95/63

21 Toes to Bar

Rest 5 Minutes

5 min AMRAP:

15/10 Calorie Row

15 Thrusters 75/53

15 Pull-ups

01/26/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ Teams of 3, For Time:

100/70 Calorie Row*

75 Box Jump Overs (24/20)

50 Power Snatches (135/93)

50 Chest to Bar Pull-ups

50 Power Snatches (115/78)

75 Box Jump Overs (24/20)

100/70 Calorie Row

*2 Guys, 1 Girl: 90 Calories

*2 Girls, 1 Guy: 80 Calorie

RX

20″ Box

95/65 then 75/55

pull-ups

01/25/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Bike Game with Burpee Penalty

AMRAP 4:

4 Calorie Bike

8 Air Squats

Roll Ball to Target

*If you miss, 4 burpee penalty. If you make it, you’re back on the bike for another round. Most rounds and reps wins. You can take this as easy or hard as you’d like.

Hang Clean (12ish min to find a heavy(squat) single)

Metcon (Time)

For Time:

50 Bar Facing Burpees

40/30 Calorie Bike

30 Hang Squat Cleans 115/78

RX+ 30 Squat Snatches(from floor)instead of hang squat cleans

01/23/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)

“Cindy”

5 pull-ups

10 “honest” push-ups

15 air squats

RX+ 5 squat cleans 185/133 instead of power snatch

01/22/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

1 min Childs Pose on Kettlebell

45s KB Ankle Stretch each side

Metcon (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)