08/04/2018
Honey Badger Gym – CrossFit
Metcon (Time)
In teams of 3:
For time:
120 cal row
90 wall balls 30/20(20/14)
90 cal row
60 thrusters 95/63(75/53)
60 cal row
30 front squats 185/125(135/93)
08/03/2018
Honey Badger Gym – CrossFit
Warm-up (No Measure)
Parking lot lap
10 leg swings each side
Knee tucks down/back
10 lateral leg swings each side
Quad pulls down/back
Alt groin stretch down
30 secod easy Bike or Row
Spiderman crawl down/back
30 second medium Bike or Row
10 Push-up to Down Dog
30 second Fast Bike or Row
Samson Stretch down/back
Then w/ empty barbell
5 RDLs
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Deadlift (12ish min to establish a heavy 10)
This is quite a few reps. Mechanics and body positions will be extremely important today for safety and the success of your lift. Be smart with your warmup attempts in 3-5 reps, and attempt no more than 2-3 sets of 10. We will not bouncing these off the floor, a controlled decent is required. Act as if your drink of choice is open on either side of the bar, wreckless uncontrolled movements will leave you thirsty when your set is done.
Metcon (Time)
RX+ 3 Rounds:
20 Deadlifts 245/165
15/10 Calorie Bike
20 Hang DB Reverse Lunges (60’s/40’s)
15/10 Calorie Bike
RX 3 Rounds:
20 Deadlifts 155/105
15/10 Calorie Bike or Row
20 Hang DB or KB Reverse Lunges (50’s/35’s)
15/10 Calorie Bike or Row
08/01/2018
Honey Badger Gym – CrossFit
Warm-up (No Measure)
:30 Seconds each
Easy Row or Bike
Active Spidermans
Medium Row or Bike
Push-up to Down Dog
Faster Row or Bike
Air Squats
Then with an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Then
30 sec child’s pose
30 sec pigeon each side
30 sec squat hold
Metcon (AMRAP – Reps)
3 min AMRAP:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats 75/53
rest 3 minutes
3 min AMRAP:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats 95/63
rest 3 minutes
3 min AMRAP:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats 115/78
rest 3 minutes
3 min AMRAP:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats 135/93
07/31/2018
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)
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans
Then,
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans
Then,
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans
RX+ 155/103
RX 135/93
07/30/2018
Honey Badger Gym – CrossFit
Full Body Badger (No Measure)
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
Power Snatch (10ish min to find a heavy single)
“Heavy” is a relative term, focus is on mechanics.
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
RX 75/55
This is one of those time where we’ll say, “just because you can, doesn’t mean you should”. We’re looking for everyone to use a weight they’re confident that 30+ reps unbroken could be achieved. Don’t get fooled into thinking that this is an “easy” workout just because the weight is meant to be light!