Author: honeybadgergym

09/27/2016

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (3 Rounds for reps)

5 min AMRAP:

Buy-in: 50 Wallballs 20/14

12 Deadlifts 185/135

12 Bar-Over Burpees

Rest 5:00

5 min AMRAP:

Buy-in: 35 Wallballs 20/14

9 Deadlifts 225/155

9 Bar-Over Burpees

Rest 5:00

5 min AMRAP:

Buy-in: 20 Wallballs 20/14

6 Deadlifts 275/185

6 Bar-Over Burpees

09/26/2016

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

Front Squat (5 reps E2MOM for 10 min @ 80%)

Everest (Time)

21 Power Snatches 115/80

21 Pull-ups

15 Overhead Squats

15 C2B Pull-ups

9 Squat Snatches

9 Bar Muscle-ups

09/23/2016

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Power Clean (3 reps E2MOM for 10 min)

touch and go reps only

the Axe (AMRAP – Rounds and Reps)

(RX+)12 min AMRAP:

15 Calorie Row

12 Burpee Box Jumps 24/20

9 Clean & Jerks 135/93

(RX) 12 min AMRAP(alt. movements w/ a partner):

15 KB swings 70/53

12 Burpee BJ 24/20

9 Clean and Jerks 135/93