Author: honeybadgergym

09/04/2017

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters 95/63

30 Box Jumps 24/20

30/21 Calorie Row*

30 Toes to Bar

*row may be subbed for jump rope or bike

*wod may be done with a partner(coaches choice)

09/02/2017

By

Honey Badger Gym – CrossFit

Hot Potato (Time)

Fire Loop

50 Wallballs (20/14)

Fire Loop

35 Deadlifts (135/95)

Fire Loop

20 Burpee Box Jump Overs (24/20)

Fire Loop

35 Deadlifts (135/95)

Fire Loop

50 Wallballs (20/14)

09/01/2017

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

Front Squat (4 reps E2MOM for 10 @ 75%)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

“Amanda” 2 & 3 (Time)

RX+ “Amanda” #1

12-9-6

Burpee Chest to Bar Pull-ups

Power Snatch 115/80

Overhead Squats 115/80

RX “Amanda” #2

15-12-9

Burpees

Pull-ups

Power Snatch 95/65

08/30/2017

By

Honey Badger Gym – CrossFit

less talky, more squatty (warm-up) (No Measure)

10 wall balls

high knees down, butt kicks back x2

10 wall balls

bear crawl down, alt. groin stretch back

10 wall balls

runners/hip flex stretch down, inch worm back

10 wall balls

burpee broad jumps down, alt. cross kicks back

10 wall balls

3 count squat and hammy stretch x10

Metcon (3 Rounds for reps)

5 min AMRAP:

50/35 Calorie Row

AMRAP Macho Man 135/93(115/73)

rest 5 minutes

5 min AMRAP:

35/25 Calorie Row

AMRAP Macho Man 155/103(135/93)

rest 5 minutes

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man 185/123(155/103)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

08/29/2017

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

Push Press (10 min to work to a heavy single)

You will only be allowed 1 attempt after your first miss, so make smart jumps.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups