02/14/2018
Honey Badger Gym – CrossFit
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
12/9 Calorie Bike
15 Wallballs 20/14
12 Dumbbell Snatches 50/35
9 Toes to Bar
02/13/2018
Honey Badger Gym – CrossFit
Push Press (3 reps E2MOM for 10min)
Metcon (Time)
RX+ For Time:
50/35 Calorie Row
40 Kettlebell Swings 70/53
30 Push Jerks 135/93
40 Kettlebell Swings 70/53
50/35 Calorie Row
RX For Time:
50/35 Calorie Row
40 Kettlebell Swings 53/35
30 S2OH 115/80
40 Kettlebell Swings 53/35
50/35 Calorie Row
02/12/2018
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
Front Squat (1 paused rep EMOM for 10min)
You can build or stay at the same weight for multiple sets. If you miss, you’re done.
HBG2.0 Opening Day (AMRAP – Reps)
7 min AMRAP:
3 Squat Cleans 135/93
30 Dubs
6 Squat Cleans
30 Dubs
9 Squat Cleans
30 Dubs
add 3 reps to each squat clean set until time expires..
15 dubs or 45 singles if doubles are a weakness, let’s keep the intensity high by scaling.
02/09/2018
Honey Badger Gym – CrossFit
Full Body Badger (No Measure)
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
Tread Water + (Time)
2k Row
200 Double Unders
10 Rounds of C2B “Cindy”
“Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
Tread Water (Time)
2k Row
150 Dubs(RX is 300 singles)
10 Rounds of “Cindy”
“Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
02/07/2018
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
Thruster (10ish min to find a heavy 3 reps from the rack)
No misses
Metcon (Time)
RX+ 5 Rounds:
20/15 Calorie Row
10 Thrusters 115/80
RX 8 rounds w/a partner: Alternate complete rounds
15/12 Cal bike or Row
10 thrusters 95/63