Author: honeybadgergym

07/31/2018

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

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

By

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!

07/28/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Samson + Air Squat

Walking Spidermans

Push-up to down dog

Side Shuffle

High Knees

Butt Kicks

Metcon (Time)

RX+ 4 Rounds:

400 Meter Run

20 Chest to Bar Pull-ups

20 Handstand Push-ups

40 AbMat Sit-ups

40 Air Squats

RX 4 Rounds:

400 Meter Run

20 Pull-ups

30 Push-ups

40 Sit-Ups

50 Air Squats

07/27/2018

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Power Clean + Front Squat + Push Jerk (10ish min to fine a heavy single for the day)

Metcon (AMRAP – Reps)

3 min AMRAP:

3 Power Cleans

3 Front Squats

3 Push Jerks (135/93)

Rest 3 Minutes

3 min AMRAP:

3 Power Cleans

3 Front Squats

3 Push Jerks (155/103)

Rest 3 Minutes

3 min AMRAP:

3 Power Cleans

3 Front Squats

3 Push Jerks (185/133)

07/25/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Easy Row or Bike

Barbell Good Mornings

Medium Row or Bike

Barbell Elbow Rotations

Faster Row or Bike

Stiff Legged Deadlifts

Spiderman Crawls

Pausing Back Squats

Samson Stretch

Strict Press & Reach

Push-up to Down Dog

Pausing Front Squats

Metcon (Time)

3 rounds of:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 rounds of:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 rounds of:

7 Thrusters 75/55

7 Pull-ups

7 Burpees