Author: honeybadgergym

09/12/2017

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

Single Arm Dumbell Press (3×10 each arm @100% of 10RM)

Metcon (7 Rounds for time)

Every 3 min for 7 Rounds:

Food4Less Lap

12 Toes to Bar

09/11/2017

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

Metcon (AMRAP – Rounds and Reps)

25min AMRAP in teams of 3:

150/100 Calorie Bike

100 Power Cleans 135/93

150/100 Calorie Bike

80 Push Jerks 135/93

150/100 Calorie Bike

60 Front Squats 135/93

150/100 Calorie Bike

40 Clusters 135/93

09/08/2017

By

Honey Badger Gym – CrossFit

Front Squat (Work to a heavy single )

No misses, that will end your session

Metcon (Time)

Honey Badger “400”

30/21 Calorie Row

25 Burpees

20 Clean & Jerks 115/80

09/06/2017

By

Honey Badger Gym – CrossFit

Bench Press (15-10-5-3-1-1)

Note weights used for the build

“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