Crunchy Green Health Nut

Warm Up 10 Back Extensions 5 Inch Worms 10 Spidermans Skill/Strength 5 Round Tabata Situps WOD 150 BoxJumps/ Stepups EMOM 2 Burpees Post WOD Stretch 2 Rounds Sprinter Stretch (Hips/Groin) 30sec Both Legs Cashout 40 Mountain Climbers

Warm Up 2 Rounds 200m Run 10 Back extensions 10 Spider Mans 5 Inch worms Skill/Strength 3 Rounds 10 Kettle Bell Swings Increase in weight w/ each round Bootcamp WOD 3 Rounds for time 20 KBS     26#/10# 10 Burpees 100m Farmers Carry (2 laps)   25#/10# Times: Carol: 15:36 Erin: 15:35 Tyler 12:38 Barb 11:15 Tracey: 11:05 Julia 10:59 Post WOD Stretch Bike stretch (Lower back) Wrist stretches Cashout  Pull ups 2 rounds max effort

Warm Up 400m Run (.25) 20 Back Extensions 10 Push Ups 10 Plow Stretches Skill/Strength 3 Rounds 10 Romanian Deadlifts (10# DB or 45# bar) Bootcamp WOD 100 Box Jumps (for time)    Rx2: 200 Stepups EMOM - 2 Burpees *EMOM= Each Minute On the Minute Times: Tracey 8:16 Julia 8:24 Donna 8:54 Lisa 9:23 Carol 8:25 Post WOD Stretch Bike Stretch Sprinter Stretch Calf Stretch Cash Out 20 Russian Twists 30 Flutter Kicks

Warm Up 400m Run (.25) 10 Inchworms 15 Squats 20 Back Extensions Skill / Strength EMOM- 5 Min 30 sec wall sits  Bootcamp WOD 10 min AMRAP 3 Burpees 6 Supermans 9 Hollow Rocks Rounds: Tracey 9 Tyler 10 Julia 12  Post WOD Stretch Bike stretch 90 degree hamstring Cobra Cashout 3 Rounds 10 Assisted Pull-ups 

Warm Up 400m run 20 Back Extensions 20 Body weight squats  10 Inchworms walking toe touches Walking quad pulls Skill/Strength EMOM (Each Minute On the Minute)- 5 min 15 Push press 5 lbs WOD 150 Walking lunges.           Rx2: Squats 2 Burpees every 25 lunges Times: Lisa 12:17 Donna 12:24 Julia 8:12 Trish 9:33 Carol 14:32 Tracey 7:45 Post WOD Stretch 3rd World Squat Sprinters stretch Cashout 3 Rounds 10 Hollow Rocks

Warm up 2 Rounds 10 Passthroughs  10 Reverse Passthroughs  10 Back Extenions 10 overhead squats  10 Spider-Man crawls Skill/Strength 5 Rounds 5 sumo deadlifts high pulls (10#, 16#, 26# or 36#) WOD 21-15-9 21 Wallballs (8# or 10#) 21 Russian twist 10# 21 Burpees 15 Wallballs (8# or 10#) 15 Russian twist 10# 15 Burpees 9 Wallballs (8# or 10#) 9 Russian twist 10# 9 Burpees Cashout 25 Bench dips Post WOD Stretch Sprinters stretch Cobra/ plow Figure 4 Bicycle stretch Shoulder stretch Toe touch Times: Lisa 13:33 Julia 7:50 Tracey 8:11 Trish 12:30 Tyler 9:19 Carol 11:11

Warm up 2 Rounds 20 Back Extensions 15 Squats 10 Push-ups  5 Inchworms Skill/Strength 1 min plank 1 min rest 4 min WOD -"KARISSA" 4 Rounds 20 Jump Squats 15 Sit-ups  10 Burpees 250 m Run (.17) My personal score 19:13 Teammates: Tyler 23:41 Tracey 23:52 Trish 24:00 Carol 28:00 Post WOD 90 degree hamstring stretch Cobra Sprinter Stretch Quad pulls Cashout 100 Flutter kicks

Warm up 400m Run (.25) 2 Rounds 20 Back extensions 10 Walking toe touches 10 Walking Quad pulls Skill/Strength 3 Rounds 10 Sumo Dead Lift High Pulls (Kettle Bells) *I used a 26 lb kettle bell on the first round and a 36 lb on the last 2 rounds   Bootcamp WOD 10 - 9 - 8 - 7- 6 - 5- 4- 3- 2 - 1  (total of 55 reps of each movement) Burpees Body Weight Squats Toe touch crunches (each leg) * count the toe touch crunches begining at 10 each leg = 20 crunches, etc   My personal time for the WOD was 7:20   Cashout 2 Laps Farmers Carry (25/10#) 2 x 20 Mountain Climbers * Count the mountain climbers as 10 per leg = 20 mountain climbers per round.  

Warm up 400m Run 20 Back extensions  10 Walking toe touches 10 walking quad pulls Skill/Strength EMOM 4 minutes 10 Thrusters 5# DB Bootcamp WOD 21 -  15 - 9 RX1.                   RX2 Burpees            Flash Push-ups  Lunges Sit-ups  Post WOD Stretch 90 degree hamstring Figure 4 Sprinters stretch Cashout 400m Incline walk Scores Julia : 8:20 Trish: 11:45 Tyler: 11:45 Mark: 11:59

I'm currently getting ready to run my first 5K on February 15th. Here's what I'm doing to get ready, this is in addition to the daily WODs Monday Thru Friday. I'm also doing a Burpee Challenge this month (January). The B stands for Burpees followed by # of Burpees for the day. R stands for Run, W stands for Walk follow by # of Minutes to run or walk. For details and how to sign up for the Guns and Hoses charity race follow the link. http://crunchygreenhealthnut.blogspot.com/2014/01/guns-hoses-5k-and-1k-fun-run-race.html

Warm up 400m Run 20 Back extensions 20 Hip Bridges 20 Walking Quad Pulls Skill/Strength 5 Inch Worms 6 Spider-Man crawls WOD 3 Rounds 200m Run 20 Lunges (10 each leg) 10 Burpees Post WOD Stretch Sprinters Stretch Cashout 3 Rounds 10 Pull ups progressions  I personally ran an extra 600m after class. 

Warm Up 400m Run (.25) 10 Passthroughs  10 Back Extensions 10 Squats 10 PushUps Skill / Strength 6 Round Tabata Strict Presses (5lb dumbells) 20 sec work 10 sec rest *personal average 10 per round. Bootcamp WOD 12 min AMRAP  Each round = 30 reps 10 Back extensions 10 Box Jumps/ Step ups 10 Burpees * personal score 7 rounds Post WOD Stretch Partner Butterfly Cash out Leg lifts "Reverse Sit-up" 50

No gym Bootcamp class tonight. So I went in earlier today to get my WOD on. Here's what I did today. Warm up 2 Rounds 10 Back extensions 10 Reverse Passthroughs  10 Passthroughs  10 Romanian Deadlifts Strength 4 Rounds 5 Pull-ups via weight assisted pull-up WOD 1/2 mile run (.50) 20 Burpees 1/2 mile run (.50) 20 Burpees Cashout 2 Rounds 50 Russian Twists (10# ball) 50 sit-ups 

Warm up 400m Run (.25) *I personally did .50 instead 20 Walking Toe touch ( 10 each leg) 10 back extensions 5 Burpees Skill/Strength  Kettle bell swings 4 rounds of 10 reps use 10# plate if needed Take 1-2 min rest between sets *I used a 26# kettle bell but finished the last 5 reps with a 35#  Bootcamp WOD 3 Rounds 30. 20. 10. Reps Back extensions  Box Jumps Rx1 = 1ft Box (cardio Deck) Rx2 = 1 aerobic platform + 2 steps each side Rx3 =Step-ups * 5 months ago I was doing step ups, then eventually moved to box jumps on the aerobic platform, first with no steps, then added one step then two. Tonight I finally moved to the 1 ft box!  My personal time for the WOD was 5:48 Post WOD stretch Calve stretch on the wall. Cashout 800m Run(.50)  

The gym was closed tonight so I worked out at home.  Warm up 3 Rounds 10 Bench Presses 10 front squats (two 5# dumbells) 10 Romanian Deadlifts (Two 5# dumbells) 10 back extensions  WOD 21 - 15 - 9 Burpees Push press (two 5# dumbells) Sit-ups  Front squats (two 5# dumbells) Cashout  100 flutter kicks

Warm Up 40 Step ups 20 Walking Toe touches 10 Toe hops 10 Jumping Jacks 2 rounds Skill/Strength Box Jump Step Ups Bootcamp WOD 100 Step Ups For time 1 Burpee EMOM

Warm Up 200m Run (.17) (Tred or Eliptical) 10 Pass Throughs 20 Arm Cicles (10 forward: Backward) 20 Trunk Twist (10 each side) 2 rounds not for time Skill/Strength Burpees - Stepback - Hop Back Bootcamp WOD Run 200m (.17) 30 Push ups Run 200m 40 Situps Run 200m 50 Back Extensions Run 200m

Thursday Oct 17 First day back at the gym since surgery on Oct 2nd. So excited to be back.  Warm up 2 rounds 200m Run 10 Back Extensions 5 Inch worms WOD 100 Boxjumps (Rx2 step ups) EMOM 2 Burpees (my tipersonal time 5:31, did box jumps on a step up with two risers on each end) Cash out 50 sit ups

I was not there for the workout on October 4th, my elbow needs at least a week to heal. My workout classmate Trish sent the WOD to me. Here it is. Friday night team WOD 1st person 200m Run 2nd person AMRAP                     5 Burpees                      10 knee ups  15 min cut off 200m Run= 20 pts 1 Round  AMRAP= 10 pts

Warm Up 3 Rounds not for time 200m Run 20 Back Extensions 15 Situps 15 Flash Pushups 10 Air Squats  WOD 3 Rounds in teams of 2 (My personal Time was12:30) 21 Kettle Bell Swings /  2nd team member assume the Push up the position and hold it. 15 Wall Balls/ 2nd team member assume the Squat position and hold it. 9 Burpees  Stamina 3 rounds, 1 minute each. Max Situps I did 25 situps in each round.