06/09/2017

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 (AMRAP – Rounds and Reps)

20 min AMRAP in Teams of 2:

12/9 Calorie Bike

12/9 Calorie Row

12 Thrusters 65/45

*partners complete full round before switching

Thursday Suggestion

Honey Badger Gym – CrossFit

Filthyish 50 (Time)

50 Box Jumps 20″

50 Jumping Pull-ups

50 Kettlebell Swings 35/25

50 Walking Lunges

50 Toes-to-Bar

50 Push Press 45/35

50 Good Mornings 45/35

50 Wallballs 20/14

50 Burpees

50 Double-unders

06/17/2017

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

Metcon (Time)

3 rounds:

Food4Less+Fire Lap

16 Deadlifts

60 Double Unders

RX+ 225/155

RX 185/125

06/16/2017

Honey Badger Gym – CrossFit

Power Snatch (Establish a heavy single for the day)

Dumbbell Grace (Time)

For time:

30 DB clean&jerks

RX+ 50/35

RX 40/25

06/05/2017

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

Back Squat (Establish new 1RM)

Shoulder Press (Establish new 1RM)

1000m Row (Time)

Max Effort 1000m Row