Author: honeybadgergym

04/26/2017

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 (Time)

RX+ For time:

30 Deadlifts 225/155

30 HSPU

30 Thrusters 95/63

30 Pull-ups

30 Power Cleans (135/93

30 Ring Dips

60 Wall Balls 20/14

15 Power Snatches 135/93

RX w/ a partner for time:

40 Deadlifts 225/155

40 HSPU

40 Thrusters 95/63

40 Pull-ups

40 Power Cleans 135/93

40 Ring Dips

80 Wall Balls 20/14

20 Power Snatches 135/93

Fitness for time(individual or partner):

30or40 Deadslifts

30or40 Dumbell push press

30or40 Thrusters

30or40 Jumping Pull-up or ring row

30or40 Power Cleans

30or40 Hand Release Push-ups

60or80 Wall Balls

15or20 Power Snatches

04/25/2017

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

Shoulder Press (1 rep E90s for 6 Min @ 90%)

Metcon (3 Rounds for reps)

4 min AMRAP:

18 OHS 115/75

18 Bar-Facing Burpees

Max Cal Row

Rest 4:00

4 min AMRAP:

15 OHS 135/95

15 Bar-Facing Burpees

Max Cal Row

Rest 4:00

4 min AMRAP:

12 OHS 185/115

12 Bar Facing-Burpees

Max Cal Row

04/24/2017

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

Front Squat (5x4FS/8BS @ 80%)

2017 age qualifier #3 (Time)

RX+ 21-15-9

Shoulder to OH 135/93

C2B pull-ups

RX 115/80, pull-ups

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

2 Rounds:

400m Run(food4less lap)

26 Hand Release Push-ups

400m Run

26 KB Swings 53/35

400m Run

26 Sit-Ups

400m Run

26 Deadlifts 75/55

400m Run

26 Air Squats

400m Run

26 Box Jumps 24/20