Author: honeybadgergym

07/27/2016

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 (2RM)

2016 cycle 2 test 3 (Time)

21-15-9

Thrusters 135/95lbs

Chest to Bar Pull Ups

11 minute cap, reps not completed will be added as seconds.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

07/26/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Warm-up

30 Empty Bar OHS

then

30 Pull Ups or Ring rows

Then

15 Barbell Good Mornings

Power Snatch (1RM)

2016 cycle 2 test 2 (Time)

5 Rounds for Time:

5 Squat Snatch 185/123lbs

Food4Less Lap

RX: 135/93

07/25/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Warm-up

5 Slow Rounds:

15 Band Pull Aparts

Row 200m

then movement prep

Clean and Jerk (1RM)

2016 cycle 2 test 1 (Time)

“Grace”

30 Clean and Jerks 135/93

Rest 60 seconds

“Isabel”

30 Snatches 135/93

there will be an 11 min cap, each rep not completed will be added in as an extra second.

07/23/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP w/a parter alt. complete rounds:

30 double unders

20 ab mat situps

10 front squats 115/75lbs

(RX+) go solo if you like…

07/22/2016

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

Deadlift (5 reps EMOM for 5 min @ 75%)

Metcon (AMRAP – Reps)

4 rounds for reps:

30 sec M.E. row for Cals

30 sec rest

30 sec M.E. hrpu

30 sec rest

30 sec M.E. wall balls 30/20

30 sec rest

30 sec M.E. C2B pull-up

30 sec rest

Depending on class size, groups may be staggerred. If going as RX start at the top.