Author: honeybadgergym

07/29/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean

100 Meter Run

RX+ 135/93

RX 115/78

*partners complete full rounds before switching. 10-10, 9-9, etc.

07/28/2017

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

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 Wall Balls 20/14

50 Double Unders

40 Box Jumps 24/20

40 Toes to Bar

30 C2B Pull-ups(pull-ups)

30 Burpees

20 Cleans 145/98(115/73)

20 Jerks 145/98(115/73)

10 Snatches 145/98(115/73)

10 Ring MU(burpee C2B)

07/26/2017

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

Back Squat (3 reps @75% E2MOM for 10 min)

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

6 Strict Pull-Ups

9 Front Squats 135/95

07/25/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Metcon (3 Rounds for reps)

5 min AMRAP:

7 Rounds of “The Chief” 115/78(95/63)

Max Calorie Air Bike

rest 5 minutes

5 min AMRAP:

6 Rounds of “The Chief” 135/95(115/73)

Max Calorie Air Bike

rest 5 minutes

5 min AMRAP:

5 Rounds of “The Chief” 155/105(135/93)

Max Calorie Air Bike

“The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

07/24/2017

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

Power Snatch (3 reps E2MOM @ 70% for 10 min)

Metcon (Time)

21-15-9:

Alt. DB Snatches 60/45(50/35)

Calorie Row

…Directly into…

21-15-9

Box Jump Over 24/20″

C2B Pull-Ups(pull-ups)