08/04/2017
Honey Badger Gym – CrossFit
Front Squat (5reps E3MOM for 15 min @80%)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
08/02/2017
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
Power Clean (10 min EMOM, details in comments)
A) 5 min EMOM: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) 5 min EMOM: Heavy Power Clean
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 7 Minutes:
1 Power Cleans*
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
*Add (1) Power Clean per round
RX+ 155/103
RX 135/93
08/01/2017
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)
RX+ For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
RX for Time:
8 rounds w/ a partner(alternate complete rounds):
2 rounds of beep test
15 calorie row
07/31/2017
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
Single Arm Dumbell Press (3×8 each arm @10rm, rest 1 min)
Metcon (Time)
5 rounds:
Food4Less Lap
15 Power Snatches 75/55
Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (AMRAP – Reps)
10 min AMRAP:
3 Calorie Row
3 Hand Release Push-ups
6 Calorie Row
6 Hand Release Push-ups
9 Calorie Row
9 Hand Release Push-ups
……climbing by 3 reps……