03/18/2017
Honey Badger Gym – CrossFit
Metcon (Time)
RX+ for time:
2K Row
120 Calorie Bike
1600m Run
RX in teams of 3:
3k Row switch every 250m
150cal bike switch every 15 cal
24 dumpster run relays(each partner does 8 runs)
03/17/2017
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
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
03/15/2017
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
With added shoulder prep
Metcon (2 Rounds for calories)
5 min AMRAP:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
15 Box Jump Overs 24/20
Max Cal Row in time remaining
Rest 5:00
5 min AMRAP:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
15 Box Jump Overs 24/20
Max Cal Row in time remaining
03/14/2017
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 (Time)
RX+ 5 Rounds:
50 Double Unders
15 Wallballs 20/14 to 10ft
9 Deadlifts 225/155
RX 5 Rounds:
50 Double Unders
15 Wallballs 20/14
9 Deadlifts 185/135
*scale for intensity and the pursuit of unbroken sets
03/13/2017
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
Back Squat (E3MOM for 9 min 4 reps @ 80%)
Metcon (AMRAP – Rounds and Reps)
(RX+)12 min AMRAP:
16 Calorie Bike
12 Dumbbell Push Presses 50s/35s
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang
(RX)12 min AMRAP:
16 Calorie Row
12 Dumbbell Push Presses 35s/25s
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang