06/02/2016

Honey Badger Gym – Rowing

Warm-up (No Measure)

5:00 Dry-Land Warmup

3:00 Pause Drill – Arms Away

3:00 Pause Drill – Arms and Body Away

10:00 10 minute Build

Metcon (No Measure)

10 Sets of: Row x 1:30

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k-4

Rest: 4:00/piece

06/01/2016

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
then snatch warm-up

Snatch (15 min to establish 1RM)

2016 cycle 1 test 3 (AMRAP – Rounds and Reps)

20 min AMRAP:

30 wall balls 20/14

20 box jump overs 24″/20″

10 power snatches 135/93

05/31/2016

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3-5 min bike row or jog

then 3 SLOW rounds:

20 bent over reverse flyes

20 OHS w/pvc or barbell(work narrow grip if easy)

15 abmat situps

Push Press (15 mins to establish 3RM)

2016 cycle 1 test 2 (AMRAP – Reps)

7 min AMRAP: (RX+)

1 thruster 135/93

1 muscle up

2 thrusters

2 muscle ups

3 thrusters

3 muscle ups

and so on…

(RX)

125/83

bar muscle up

05/30/2016

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

Deadlift (15 min to establish 1RM)

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

05/28/2016

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