Author: honeybadgergym

06/15/2018

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

“Lynne” with options (5 Rounds for reps)

RX+ 5 Rounds for Reps:

Body Weight Bench Press

Strict Pull-ups

RX 5 Rounds for Reps:

Bench Press (BW/80%BW)

Kip pull-up w/ negative down or strict pull-ups

06/13/2018

By

Honey Badger Gym – CrossFit

Power Snatch (10ish min to find a heavy 3 position complex)

Position 1: hip

Position 2: above knee

Position 3: floor

Touch and go, no dropping in between.

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats(no hands)

15 Power Snatches 115/78

06/12/2018

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

Kelen Helly (Time)

400m run

30 Box Jumps 24/20

30 Wall Balls 20/14

400m run

21 KB Swings 53/35

12 Pull-ups

400m run

21 KB Swings

12 Pull-ups

400m run

30 Box Jumps

30 Wall Balls

06/11/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 min mini AMRAP:

3 Burpees

6 cal bike/row

Jog/run to billboard pole and back

Then

:30 Seconds each

Knuckle Drags

Push-up to Down Dog

Samson stretch left leg

Samson stretch right leg

Spiderman crawls

Air Squats

Then

w/ an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

Push Press (10 min to find a 1RM)

Only one miss will be allowed, be smart with your attempts and jumps.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

27/21 Calorie Row

21 Deadlifts 135/93

15 Burpees

9 Push Press 135/93
Weight will be dictated by the push press. You should use a weight that staying unbroken throughout the workout will be possible with.

21/15 calories if using a bike today

06/09/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3(30 min Cap):

60/40 Calorie Bike

60 Box Jump Overs 24/20

60 Power Cleans 155/103

60 Toes to Bar

60 Push Jerks 155/103

60 Box Jump Overs

60/40 Calorie Bike

60 Box Jump Overs

60 Power Cleans

60 Toes to Bar

60 Push Jerks

60 Box Jump Overs

60/40 Calorie Bike