Author: honeybadgergym

08/21/2017

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

Overhead Squat (3 reps E2MOM for 10 min, build by feel)

Weight must be snatched from the floor, no clean and jerks to the back rack today.

Metcon (Time)

21-15-9:

Sumo Deadlift High Pull

Push Press

Lateral Burpees

RX+ 95/63

RX 75/55

08/19/2017

By

Honey Badger Gym – CrossFit

Metcon (3 Rounds for reps)

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/93) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

1-Mile Run (Time)

Max Effort 1-Mile Run

08/18/2017

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 (4 reps E3MOM for 15min @80-85%)

Use the same weight across all sets.

Metcon (Time)

RX+ 3 Rounds:

30/21 Calorie Assault Bike

15 Burpee Box Jump Overs

24/20″

RX 3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps 24/20″

08/16/2017

By

Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x
We’ll sub hollow/arch swings for for the second set of hollow rocks today

Metcon (Time)

15-10-5

Kettlebell Swings 70/53

Toes to Bar

HB”400″ Burden Run 30/20

5-10-15

Kettlebell Swings 70/53

Toes to Bar

08/15/2017

By

Honey Badger Gym – CrossFit

Metcon (4 Rounds for reps)

3 min AMRAP:

21/15* Calorie Row

21 Burpees over Rower

ME Thrusters 75/53(65/45)

Rest 3:00

3 min AMRAP:

18/12* Calorie Row

18 Burpees over Rower

ME Thrusters 95/63(75/55)

Rest 3:00

3 min AMRAP:

15/10* Calorie Row

15 Burpees over Rower

ME Thrusters 115/78(95/65)

Rest 3:00

3 min AMRAP:

12/8* Calorie Row

12 Erg Burpees

ME Thrusters 135/93(115/75)

*RX+ women will row the same calories as men