Author: honeybadgergym

07/07/2017

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 (3reps EMOM for 10min @75% 2 count pause 1st rep)

Metcon (Time)

RX+ 3 rounds:

75 double unders

50 air squats*

25/18 cal row

RX 3 rounds:

100 single unders

50 air squats*

30 Russian swings 70/53

*keep those hands off your legs

07/05/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Single Arm Dumbell Press (Establish a 10RM on each arm(weak arm first))

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Toes-to-Bar

15 Hand Release-Push-ups

150m Farmers Carry 70s/53s

07/04/2017

By

Honey Badger Gym – CrossFit

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

07/03/2017

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Snatch warmup(coaches choice)

Hang Snatch (12ish min to build to a heavy triple)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#