Author: honeybadgergym

05/28/2016

By

Honey Badger Gym – CrossFit

Metcon (Time)

For time w/ a partner:

Food4less+HB”400″ lap

then

Alternate 20 rounds of “Cindy”

5 pull-ups

10 push-ups

15 air squats

then

Food4less+HB”400″ lap

05/27/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

4 slow rounds:

4 strict/kippingHSPUs (8 pushups)

16 Russian KB Swings

Then Row or Bike 500m for 90 sec

Back Squat (4×4 @ 75-85% )

pick a weight and focus on perfect controlled reps for all 4 sets. no sleeves, belts, or lifting shoes.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

05/25/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

6 min SLAMRAP:

15 heavy russian swings

alternating groin stretch down

bear crawl back

then snatch warm-up

Snatch (3 reps E2MOM for 10 minutes)

start ~60%

Metcon (Time)

(RX+) 5 Rounds For Time:

10 Back Squats 155/103lbs

10 Behind Neck Reverse Lunge Steps

60ft Handstand Walk (30 out and back)

(RX) 135/93

6 nose and toes wall walks, starts chest to deck and walk out chest to deck. NO WALK UP AND FALLS.

05/24/2016

By

Honey Badger Gym – CrossFit

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then bike or row 3 minutes

Push Jerk (3 reps E2MOM for 10 min)

start ~60%

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

05/23/2016

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

Deadlift (5×3 @ 65% 70% 75% 80% 87.5%)

Metcon (Time)

For Time:

15-12-9

Front Squat 135/93

Hang Power Clean 135/93

C2B pull-up