Author: honeybadgergym

11/08/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (3 Rounds for reps)

4 min AMRAP:

27 Cal Row

27 Burpees

27 Chest-to-Bar Pull-ups

Rest 4:00

4 min AMRAP:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

4 min AMRAP:

15 Cal Row

15 Burpees

15 Pull-ups

11/07/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (4 reps E2MOM for 10min @ 60/70/75/80/80%)

Metcon (Time)

10 rounds:

7 SDHP 95/65

7 Front Squats

7 Push Jerks
Pick a weight that is light, moving quickly is the goal.

Saturday Blender

By

Honey Badger Gym – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 rounds 40 on/ 20 off For Total Reps

Box Jump Overs (24/20)

Wall Balls (20/14)

Ab Mat Sit Ups

Double Unders

Hand Release PushUps

RX+

30/24″ box

30/20# Wall Ball

GHD Sit Ups

Double Unders

Hand Stand PushUps

11/04/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-4 min bike or row

then make money get turnt x shoulder prep mashup warmup

Push Press (3-2-2-1-1-1 E2MOM for 12 min)

build by feel to a heavy single

Metcon (Time)

1000m Row Buy-in

then

21-15-9

Overhead Squats 115/80

KB Swings 70/53
substitute back squats or front squats for OHS if necessary, use a challenging but doable weight.