Crunchy Green Health Nut

Warm Up 400m Run (.25) Walking Toe Touch Walking Figure 4 Walking Quad Pull 10 Pass Throughs 10 Overhead Squats   Skill/Strength  5 min EMOM 5 Push Press Bootcamp WOD TABATA - 4 exercises, 20 secs work/10 secs, 6 rounds each Body Weight squats Push ups Walking Lunges Push Press 5# Post WOD Stretch Hamstring Stretch Figure 4 Plow Streth Bike Stretch Cashout 3x10 Knee raises (Roman Chair)

Warm up 10 Romanian Dead lifts 10 Passthroughs 10 Overhead squats 10 Reverse Passthroughs Skill 3 rounds 5 Kettle bell swings 25# WOD 50-40-30-20-10 Back Extensions Sit ups Cashout 10 minute max distance on tred mill

October 1st Crossfit WOD " TABATA " Warm Up 2 Rounds Not for time 200m Run 10 Pass Throughs 10 Reverse Pass Throughs 10 Overhead Squats 10 Romanian Deadlifts  WOD TABATA= 20 sec work /10 sec rest 8 rounds of each. Flash Pushups Sit ups Squats Pullups  *My personal score Flash Push ups 76 reps Sit ups 68 reps Squats 79 reps Pull ups 76 reps

Wed, Sept 25 #Crossfit #WOD Warm Up - 2 Rounds 200m Run 10 Pass Throughs 10 Reverse Pass Throughs 10 Romanian Deadlifts 10 Hip Shrug 10 Overhead Squats  WOD 15 mins as many rounds as possible 50m Farmers Carry 25lbs 20 Squats  50m Farmers Carry 20 Flash Pushups  My personal score was 3 rounds

Sept 17 #WOD Warm Up 3 Rounds Not for Time 50m Run 10 Pass Throughs 10 Push Press (15 lb bar) 10 Over head Squats  WOD Terrible 20 (20 Reps each movement) Stepups Ring Rows Lunges (10 each leg) Kettle Bell Swings Push Press (15 lb bar) Back extensions Wall Ball (10lb) Burpees Pushups Situps (My personal time was 11:22) Cash out 400m Run  Post WOD Stretch Bike Stretch

Warm Up 3 Rounds Not for time 200m Row 10 Romanian Dead Lifts 10 Hip/Shrugs 10 Pass Throughs 10 Overhead Squats WOD LADDER 12 minutes AMRAP 2 Push ups 2 squats 4 Push ups 4 Squats 6 Push ps 6 Squats etc... My personal time was 20 rounds

Crossfit WOD Friday Sept 6 Warm Up 2 Rounds not for time   200m Run 20 Back Extensions 10 Bike stretch 10 Overhead Squats with PVC pipe    WOD 3 Rounds for time  (My personal time was 7:55) 200m Run 8 Deadlifts "(45 lbs) 16 Situps  Strength/Skills Deadlifts 3 rounds of 5 reps

#WOD #Crossfit August 27 Warm Up 2 Rounds not for time 200m Row machine 20 Back Extensions 10 Pass throughs 10 Overhead Squats  WOD (I did two rounds) 50 Jumping Jacks 400m Run (out in the parking lot, up the hill and back) 30 Back Extensions 200m Run (again out in the parking lot, up the hill half way and back) 10 Overhead Squats 5 Burpees