10/14/2017
Honey Badger Gym – CrossFit
Metcon (Time)
HB”400”+F4L Run
6 Rounds “The Chief”
Fire Loop Run
4 Rounds “The Chief”
Dumpster Run
2 Rounds “The Chief”
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
RX+ 135/93
RX 115/80
10/13/2017
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
Back Squat (5 reps @70% E3MOM for 9min w/ a paused 1st rep)
Each set will begin with a 2 count pause on the first rep. On the last set you will perform as many reps as possible after your 5th rep without going to complete failure, leave a rep or 2 in the tank for another day.
Metcon (AMRAP – Rounds and Reps)
RX+ Teams of 2
20 min AMRAP:
9 Calorie Assault Bike
12 Calorie Row
4 Bar Muscle-ups
RX Teams of 2
20 min AMRAP:
12 Burpees
12 Calorie Row
9 Pull-ups
Fitness Teams of 2
20 min AMRAP:
12 Burpees
12/9 Calorie Bike or Row
9 Kettlebell Swings
10/11/2017
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
Jerk (3-3-3-2-2-1 E2MOM for 12 min )
Push Jerk, Power Jerk, Split Jerk.. Squat Jerk???!!! Your choice, just lift with intent.
We’ll start light and build by feel. Lifts can be taken from the floor or rack.
Metcon (AMRAP – Rounds and Reps)
RX+ 15 min AMRAP:
15 Toes to Bar
12 DB Reverse Lunges 50/35
9 DB Clean & Jerks 50/35
(DB movements preformed with open standards)
RX 15 min AMRAP:
12 Toes to Bar
12 DB Reverse Lunges 40/25
9 DB Clean & Jerks 40/25
(DB movements preformed with open standards)
Fitness 15 min AMRAP:
24 Knee Raises
12 DB Reverse Lunges
9 DB Clean & Jerks
(DB movements preformed with open standards)
10/10/2017
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:
50/35 Calorie Assault Bike
100 Double-Unders
800m Burden Run 30/20
100 Double-Unders
50/35 Calorie Assault Bike
50/35 Calorie Row
200 Singles(60 dubs)
800m Burden Run 20/14
200 Singles(60 dubs)
50/35 Calorie Row
10/09/2017
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
Hang Power Clean (11 min to find a heavy triple )
Metcon (Time)
RX+ 3 Rounds:
30 Hang Cleans 115/80
30 Wall Balls 20/14
30 Calorie Row
RX 3 Rounds w/ a partner:
40 Hang Cleans 95/63
50 Wall Balls 20/14
60 Deadlifts 95/63