Author: honeybadgergym

04/16/2018

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 (Time)

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings 53/35

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts 75/55

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps 24/20

*40 min cap

*scale for the workout for yourself, so the wod doesn’t scale it for you 🙂

04/14/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

Team of 3

10 minutes:

125/100 Cals

ME Clean & Jerks 135/95

Rest 2 minutes

8 minutes

100/75 Cals

ME Power Snatches 115/75

Rest 2 minutes

6 minutes

75/50 Cals

ME Thrusters 95/65

04/13/2018

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

Metcon (Time)

RX+ for time:

1000m Row

30 Deadlifts 225/155

50 Bar Facing Burpees

*scale for intenisty

*Choose a weight you could do 20+ reps unbroken and still function well afterwards.

*If lateral burpees or burpees keep you moving faster, lets go with those today.

04/11/2018

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (Establish a “heavy” 5 reps for the day)

Metcon (AMRAP – Reps)

14 min EMOM:

Min 1: 15/12 assault bike calories

Min 2: 30sec max med ball cleans 20/14

*full extension on cleans for both the pull and the finish of the squat

04/10/2018

By

Honey Badger Gym – CrossFit

HBG 2.0 Helen (Time)

400m ish run

21 kb swings 53/35

12 pull-ups

Metcon (No Measure)

Lil something extra if you want it..

3 Giant Sets:

10 Dumbbell Floor Press

15 Romanian Deadlifts(light)

20 Close Grip Pushups

25 Barbell Good Mornings(light)

Rest 2:00