Author: honeybadgergym

11/15/2017

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)

H-Town Throwdown Wod 1

TEAMS OF 2

For Time(18min cap):

21 Power Cleans

15 Burpee Box Jump Overs

18 Power Cleans

12 Burpee Box Jump Overs

15 Power Cleans

9 Burpee Box Jump Overs

(Change Weights)

18 Power Cleans

15 Burpee Box Jump Overs

15 Power Cleans

12 Burpee Box Jump Overs

12 Power Cleans

9 Burpee Box Jump Overs

(Change Weights)

15 Power Cleans

15 Burpee Box Jump Overs

12 Power Cleans

12 Burpee Box Jump Overs

9 Power Cleans

9 Burpee Box Jump Overs

*reps not completed will be added as seconds

RX+

135/83, 155/103, 185/123

Box 30/24”

RX

95/63, 115/73, 135/83

Box 24/20”

11/14/2017

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
Then snatch prep

Power Snatch (2 reps EMOM x 10)

We’ll start moderate and build by feel. You do not have to build every set.

Metcon (Time)

RX+ 5 Rounds:

15 Power Snatches 75/55

30 Double Unders

Dumpster Run

RX 4 Rounds:

15 Power Snatches 75/55

60 Single Unders

Dumpster Run

11/13/2017

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

Warm-up (No Measure)

#1

3 rounds:

10 hollow/arch swings

3-5 strict pull-ups or 8 ring row

#2

3 rounds:

5 kipping pull-ups or 5 kips with a hip to bar

10 hollow rocks

#3

3 rounds:

1 kip, 1 pull-up, 1 c2b or attempt 2-3 kipping pull-ups

10 air squats

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

10 Thrusters 135/93

30 Calorie Row

16 Chest to Bar Pull-Ups

RX 20 min AMRAP:

10 Thrusters 115/80

20 Calorie Bike or Row

16 Pull-Ups

11/10/2017

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)

Teams of 3

25 min AMRAP:

10 DB Zercher Reverse Lunges (30-45/40-60)

10 KB SDHP (26-35/44-53)

20 Lateral Hops over DB

200 Meter Row

Relay style, next partner goes after Row is complete.

Metcon (Time)

Solo Work

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)