08/29/2016

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

Clean (1rm w/ 2 count pause 1″ off the floor)

Partner up, work smart. We’ll take about 12 min to work up.

Metcon (Time)

5 Rounds for Time*:

15 unbroken Dumbbell Push Press, 50/35

12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)

9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.

*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
if need be complete rounds can be alternated with a partner. KBs or plates will be used as well if needed.

08/27/2016

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)

30 Power Snatches, 75/55

45 Bar Over Burpees

60 Thrusters, 75/55

45 Bar Over Burpees

30 Power Snatches, 75/55
scale appropriately, move quickly.

08/26/2016

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 a 3 min bike, row or jog

long inch worm, with calf stretches

5 jumping air squats

runners stretch/hip flex stretch

5 jumping air squats

alt. cross kicks

5 jumping air squats

alt. groin stretch

5 jumping air squats

knee tucks

Metcon (3 Rounds for time)

3 rounds for time:

Round 1:

21-15-9

Dead Lifts, 225/155

Kipping HSPU

rest 5ish min

Round 2:

21-15-9

TTB

Row For Calories

rest 5ish min

Round 3:

200 Double unders

Rest 1 minute

100 Double unders
start new rounds on :00 times. Example, if you finish round 1 at 7:04, start a 13:00

if you finish round 2 at 16:59, start at 22:00

08/24/2016

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 (4 Rounds for time)

Every 10 min for 40 minutes, complete each round for time:

Round 1, Squats For Time*:

20 Back Squats, 155/105

20 Back Squat, 185/135

20 Back Squats, 225/155

*No Racks. 1 Bar. Rest 1 minute after completing each weight.

Round 2, Push Presses For Time*:

20 Push Press, 135/93

20 Push Press, 155/103

20 Push Press, 185/123

*No Racks. 1 Bar. Rest 1 minute after completing each weight.

Round 3, Cleans For Time*:

20 Hang Power Clean, 155/103

20 Hang Power Clean, 185/123

20 Hang Power Clean, 205/143

*No Racks. 1 Bar. Rest 1 minute after completing each weight.

Round 4, Gymnastic Pulls For Time*:

20 Strict C2B Pull ups / Strict Pull ups

20 Strict Pull ups / 20 Kipping C2B Pull Ups

20 Kipping C2B Pull ups / 20 Kipping Pullups

Rest 1 minute after completing each set of 20.

RX+ if done with gymnastics on the left, RX if done with those on the right.

(no butterfly pullups)
Each rep not completed at the 10 min mark, will be added as seconds.

c2b>pullup>ring row

08/23/2016

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)

(RX+) 20 min AMRAP

15 Cal Row

15 Box Jump Overs 24/20

15 KB Goblet Squats 53/35

(RX) 20 min AMRAP in teams of 2 alternating movements:

15 Cal Row

15 Box Jump Overs 24/20

15 KB Goblet Squats 53/35