Author: honeybadgergym

11/13/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Easy Jog

Walking Spiderman Stretch

45 Seconds

Moderate Bike or Row

Moderate Jog

Walking Samson Stretch

30 Seconds

Faster Bike or Row

Faster Jog

Bear Crawl

then w/empty bar:

5 Kang Squats

5 Snatch Grip Push Press

5 Jump Shrugs

5 High and Outsides

5 Muscle Snatches from hip

Metcon (Time)

Every 4 min for 20min(5 rounds):

12/9 Calorie Bike

9 Lateral Barbell Burpees

6 Power Snatches 115/80

*Score is slowest round

*Stagger groups by 2 min if needed

RX+ 135/93, bar facing burpees

11/12/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Lunge Steps w/ a twist

Moderate Row or Bike

Runners Stretch + squat

Faster Row

Push-up to Down Dog

20 sec each w/empty barbell or pvc

Good Mornings

Back Squats

Elbow Rotations

Strict Presses

Stiff-Legged Deadlifts

Front Squats

then partner up and play 3 rounds of rowling, but we’re going to 200m(hit the first 100m pretty hard). Penalty for meters over is empty bar thrusters.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
women may use 35lbs. If using an empty barbell today, please put it down gently. Ideally we’ll be using weights that we could complete 50 reps unbroken when fresh, and won’t need more than 1-2 sets to complete the thrusters in the workout.

11/10/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3

5 Rounds (30 Minute Cap):

60/50 Calorie Assault Bike

50 Deadlifts

40 Hang Power Cleans

30 Push Jerks

Round 1: 95/65

Round 2: 115/80

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

11/09/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Shuttle Run

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Walking Samson

Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs

Shuttle Crab Walk

Walking Spidermans

w/empty barbell

5 Kang Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

then,

30 sec PVC pass throughs

30 sec PVC OHS

30 sec narrower pass throughs

30 sec narrower OHS

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

5 Round Buy-In:

75 Double Unders*

10 Overhead Squats 95/63

*if not doing double unders, all athletes will practice doubles for 1 min each round.

In Time Remaining:

(RX)Max Rounds “Cindy”:

5 pull-ups

10 push-ups

15 air squats

(RX+) max rounds of:

5 Chest to Bar Pull-ups

7 Kipping Handstand Push-ups

21 Air Squats
The OHS should be a weight that athletes are capable of completing 21+ repetitions unbroken when fresh and ideally unbroken on each of the five rounds within the workout today.

We’re looking for integrity in our movements today. Push-ups and Air squats are very simple movements compared to a lot of things we do, but they’re also some of the easiest movements to neglect. Uphold the integrity of these movements, especially in the later rounds. Don’t settle for slop.

11/07/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

Teams of 2

5 Rounds (25 Minute Cap):

100 Meter Burden 53/35lb KBs in front rack position

200 Meter Run

40/30 Calorie Row

Partner 1 runs 100 meters with Burden, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

35 cals for coed teams, if same burden weight has to be used, go heavier ?