Author: honeybadgergym

06/17/2016

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

Deadlift (5 T&G reps EMOM for 5 min @ 70%)

Metcon (Time)

21-15-9-15-21

Kettlebell Swings 53/35lbs

Toes to Bar

scaling options: hanging knee/leg raises or situps for scal

Metcon (Time)

EXTRA CREDIT

3 Rounds for time:

Row 500m

15 Bench Press 155/105lbs

2 Legless Rope Climbs

06/16/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pick Drills:

1 minute Arms Only

1 minute Arms And Body

1 Minute Legs Only

1 minute Legs And Body

Cut Te Cake Drill:

2 minutes Arms Only

Metcon (No Measure)

Row x 5000m

Stick to the pace and try to be exact. Even if you feel you can go faster, DO NOT go faster.

Drag Factor/Damper: Open

Stroke Rate: 18 S/M

Split: 2k+20

06/15/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Steady Rounds:

12 Pull Ups

15 KB Swings 53/35lbs

Run to the curb and back

Clean and Jerk (3 reps E2MOM for 12 minutes)

we will perform power clean and split jerks, build by feel.

Metcon (Time)

Regional Event 3:

104 wall-ball shots 20/14 to 10-ft target

52 pull-ups

Time cap: 6:00

reps not completed will be added as seconds to the time cap.

06/14/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Row 500m

Then

20 Light High Hang Snatches(squat or power)

Then

20 Snatch Grip Push Press

Snatch (8×2 T&G reps every 90 seconds)

2k Row (Time)

Max Effort 2k Row

06/13/2016

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

Back Squat (5 reps E2MOM for 8 minutes @ 70%)

no belts

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Front Squats 165/110lbs

9 Lateral Bar over Burpees

6 Bar Muscle Ups

*if not doing bar muscle ups, you will perform 6 power cleans