03/09/2016

Honey Badger Gym – CrossFit

(No Measure)

25 jumping jacks

bear crawl

15 swinging jacks

bear crawl

runners stretch down

bear crawl

alt. groin stretch down

shoulder stretch 20 sec each side 2x

Metcon (Time)

2 rounds

40 air squats

30 situps

20 pushups

buy out of 30 box jump overs 20″

Metcon (No Measure)

Range of Motion workout

03/08/2016

Honey Badger Gym – CrossFit

(No Measure)

accumulate 5 min of squat holds

then 5×8 horizontal or normal ring rows

(between sets perform a long bear crawl, alt. groin stretch 1/2 way, runners stretch 1/2 way)

then row 500m hard(ish)

Back Squat (3 reps E2min30sec for 12ish min(5 sets))

start around 80ish % and build based on feel if need be, not required.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

ROW 100m

10 kipping HSPU

rest 30 sec

ROW 200m

10 kipping HSPU

rest 30 sec

ROW 300m

10 kipping HSPU

rest 30 sec

Etc…

(each completed row and hspu set is 1 round.)

scales:

russian kb swings for row

elevated pad

barbell or db push press

partner up if not going as RX

03/07/2016

Honey Badger Gym – CrossFit

(No Measure)

3 min bike, row or jog

12 runners/hip flexor stretch(6 each)

10 alt. groin stretch(5 each)

inch worms 3/4 way

then

3 rounds:

21 russian kb swings

15 push ups

then w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 hang muscle snatches

5 power or full snatches

Snatch (2-2-2-2-2-2 E2MOM for 12 min)

start moderate and build. Full is preferred, but power is acceptable depending on skill/mobility.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

20 wall balls 30/20

200m run(curb and back)

03/04/2016

Honey Badger Gym – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Teens 16-17 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 75#

*Round 2 – 13 @ 145# / 95#

*Round 3 – 11 @ 185# / 125#

*Round 4 – 9 @ 205# / 135#

*Round 5 – 7 @ 235# / 155#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games 16.2 Masters 55+ (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Sit Ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

03/01/2016

Honey Badger Gym – CrossFit

(No Measure)

3 SLOW rounds:

20 lateral squats

15 alt. light kb or db snatch

10 ring dips or dip variations

Front Squat (4-4-4-4 start around 70-80% build by feel)

rest about 2 min between sets

Metcon (Time)

5 rounds:

6 burpee box jump over 24/20

24 russian swings 70/53

Metcon (Time)

5 rounds:

5 burpee MU

20/15 calorie row

RX= burpee bar muscle up