10/22/2016

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 (6 Rounds for reps)

6 rounds for reps(24min clock):

Min 1: Row for Calories

Min 2 – Wallballs 20/14

Min 3 – Double-Unders

Min 4 – Rest

10/21/2016

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
then power snatch prep

Power Snatch (2 reps E90S for 9 min(7sets))

Metcon (Time)

3 rounds:

4 Bar Muscle-ups

8 Power Snatches (115/80#)

16 Box Jumps (24″/20″)
RX+ note your time for 3 rounds then continue for 18min as an AMRAP, note total rounds and reps in comments

10/19/2016

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

Front Squat (2 reps E2MOM for 12 min @80-85%)

use same weight for all sets

Metcon (Time)

For time:

21 – 15 – 9

MTN climbers (2for1)

Thrusters 80/55

Directly into:

15 – 12 – 9

Calorie Row

Hang Squat Cleans 80/55

Directly into:

12 – 9 – 6

Over-the-Bar Burpees

OHS 80/55

RX+ will airbike instead of mtn climbers and weights are 115/80

10/18/2016

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

Deadlift (5-4-3-2-1 E3MOM for 15 minutes)

Metcon (No Measure)

12 min alternating EMOM:

Min 1: 10 Romanian Deadlift (50% of today’s single)

Min 2: 20 Sit-Ups

Min 3: 50 Double-unders

10/17/2016

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
ladies RX weight is 93lbs.

subs for rope climbs will be 30 pullups or ring rows