Author: honeybadgergym

09/08/2017

By

Honey Badger Gym – CrossFit

Front Squat (Work to a heavy single )

No misses, that will end your session

Metcon (Time)

Honey Badger “400”

30/21 Calorie Row

25 Burpees

20 Clean & Jerks 115/80

09/06/2017

By

Honey Badger Gym – CrossFit

Bench Press (15-10-5-3-1-1)

Note weights used for the build

“Lynne” with options (5 Rounds for reps)

RX+ 5 Rounds for Reps:

Body Weight Bench Press

Strict Pull-ups

RX 5 Rounds for Reps:

Bench Press (BW/80%BW)

Kip pull-up w/ negative down or strict pull-ups

09/05/2017

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 (3 Rounds for reps)

(as RX+)

4 min AMRAP:

Fire Loop

25/20 Calorie Bike

*Max Power Snatches 75/55

rest 4 minutes

4 min AMRAP:

Fire Loop

20/15 Calorie Bike

*Max Power Snatches 95/65

rest 4 minutes

4 min AMRAP:

Fire Loop

15/10 Calorie Bike

*Max Power Snatches 115/80

(as RX)

4 min AMRAP:

Food4Less Lap

20 Burpees

*Max Power Snatches 65/45

rest 4 minutes

4 min AMRAP:

Food4Less Lap

15 Burpees

*Max Power Snatches 75/55

rest 4 minutes

4 min AMRAP:

Food4Less Lap

10 Burpees

*Max Power Snatches 95/65

*the fire loop run and bike is the minimum work requirement to be as RX+, or food4less lap and burpees for as RX.

09/04/2017

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)

AMRAP 18:

30 Thrusters 95/63

30 Box Jumps 24/20

30/21 Calorie Row*

30 Toes to Bar

*row may be subbed for jump rope or bike

*wod may be done with a partner(coaches choice)