Crunchy Green Health Nut

Warm Up 400m (.25) 10 Back Extensions 10 Squats 10 Pushups 20 Flutter Kicks Skill/Strength 5 Rounds 5 Squat Therapy Bootcamp WOD Tabata Tuesday 20 sec Work 10 sec rest 8 Rounds Romanian Deadlifts 5db Front Squats 5lb db Push Presses 5lb db Situps Post WOD Stretch Quad Pulls Cashout 3 Rounds 30 Sec Plankholds

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

Friday September 20 Crossfit WOD Warm Up 3 Rounds Not for time 200m Run 10 Pass Throughs 10 Romanian Deadlifts 10 Push Press  WOD- "Friday Date Night" 2 person Team, 15 mins As Many Rounds As Possible 50 Alternating Med Ball Situps THEN 1 person Runs 200m with Med ball 1 person does as many reps as possible of Push Presses *Score is total number of Push Presses. (*Score- 317)

Sept 10 Crossfit Workout of the Day - The "Diane" Warm Up 3 Rounds Not for Time 200m Run 10 Pass Throughs 10 Romanian Deadlifts 10 Bike Stretch (5 each side) 10 pushups  WOD "DIANE" 21-15-9 21 Deadlifts (I personally did 45 lbs) 21 Push ups 15 Deadlifts 15 Push ups 9 Deadlifts 9 Push ups (My personal time was 3:23)

Warm Up 2 Rounds Not for time 10 PassThroughs 10 Romanian Deadlifts 10 Overhead Squats WOD RX1 (My personal time was 17:14) 200m Run 20 Burpees 400m Run 40 Squats 800m Run 80 Back Extensions