11/04/2017

Honey Badger Gym – CrossFit

Christina (AMRAP – Rounds and Reps)

20 min AMRAP:

9 Pull-ups

9 Squat Cleans 95/65

9 Kettlebell Swings 53/35

9 Toes-to-Bar

9 Push Press 95/65

9 Burpees

RX+ solo

RX w/ a partner split any way
On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green. Born on September 11, 2001, she had appeared in the book Faces of Hope: Babies Born on 9/11 (page 41) and was also the granddaughter of former Major League Baseball player and manager Dallas Green. The “Christina” WOD was written by a friend of CrossFit Northwest Tucson. The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement.

11/03/2017

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP w/ a partner:

21 air squats

15/12 Cal bike or row

12 alt. DB snatches

Alternate movements and note weight used. We’ll help decide what weight and machines to use.

Metcon (Time)

5 Rounds:

21 Air Squats

15/12 Calorie Row

12 Alt. DB Snatches (50/35)

11/01/2017

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 (AMRAP – Reps)

Teams of 3

7 min AMRAP:

50 Back Squats (135/95)115/80

50 Back Squats (185/135)155/105

ME Back Squats (225/155)185/135

Rest 3:00

7 min AMRAP:

50 Bench Press (135/95)115/80

50 Bench Press (155/105) 135/95

ME Bench Press (185/115)155/105

rest 3:00

7 min AMRAP:

50 Deadlifts (185/135)155/105

50 Deadlifts (225/155)185/135

ME Deadlifts (275/185)225/155

10/31/2017

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

Metcon (Time)

For Time:

Food4Less Lap

30 Wall Balls 20/14

30 Box Jumps 24/20”

Food4Less Lap

21 Kettlebell Swings 53/35

12 Pull-Ups

Food4Less Lap

21 Kettlebell Swings 53/35

12 Pull-Ups

Food4Less Laps

30 Wall Balls 20/14

30 Box Jumps 24/20“

10/30/2017

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

Metcon (Time)

RX+/RX For Time*:

15-12-9

Calorie Row

Power Snatch 95/63(75/55)

directly into…

15-12-9

Calorie Bike

Clean and Jerks 95/63(75/55)

Fitness For Time:

12-9-6

Calorie Row

Power Snatch

directly into…

12-9-6

Burpee

Clean and Jerks
*each section has a time cap, the first 15-12-9 is capped at the 5 min mark, the second at the 10 min mark. If you have time left from the first, you have more time to beat the second cap for a total time. All work must be done before the 1st cap to be as RX.

Handstand Push-ups (10-12 min to work progressions and positions )

Tripod(Hand and head pos.), headstand holds, foot and hip positioning for the kip, handstand kick ups, handstand holds, negatives, attempts with or without pad.