Crunchy Green Health Nut

I did not work out last week since I was sick but I'm Back!!! :-) Monday November 18th On-Ramp Crossfit WOD- "ANGIE"   Warm Up 400m Run (.25) 20 Back Extensions 15 Body weight Squats 10 Pass throughs 5 push-ups (we changed it to 15 push ups)  Strength/Skill EMOM (5 mins) 20 sec Planks *We turned this into the Cashout at the end of the workout and turned it into 30 sec planks.   On-Ramp WOD Team workout - "ANGIE" As team, complete all reps for time. 100 DB Rows 100 Push ups 100 Sit ups 100 Squats *My Team mate  and I each did 50 of each. Post WOD Mobility Stretch 90 Degree Hamstring Stretch Figure 4 Stretch *Times: My team mate and I did the WOD in 14:48

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 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 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.

WOD The "Cindy" August 28 Warm Up 2 Rounds not for time 400m Run outside 6 Bench Dips (20" Box) 4 Burpees  Skill/Strength 5 rounds not for time 5 Ring Rows (Progression of Pull Ups)  WOD "Cindy" + 200m Run 20 Min AMRAP( as many rounds as possible) My personal score was 7 rounds plus 10 more pushups 5 Pull ups 10 Push ups 15 Body Weigh Squats 200m Run  Cashout 50 Roman Chair Leglifts

WOD August 29th Warm Up 400m Run (outside up the hill) 2 Rounds not for time 10 Ring Rows 5 Push Ups 10 Pass Throughs 10 Sit ups  #WOD 21-15-9 for time. My personal time was 10:04 21 Box Jumps 21 Burpees 21 Sit ups 15 Box Jumps 15 Burpees 15 Sit Ups 9 Box Jumps 9 Burpees,  9 Sit Ups  Cash Out! : 800m Run outside up the hill

WOD August 26 Warm Up 400m run (.25) 30 Back Extensions 20 Air Squats 10 Flash Push Ups  Strength /Endurance 8 rounds of Air Squats I did an average of 8-10 squats per round WOD 12 min AMRAP (my personal time was 12 rounds)   5 Sit up 7 Back Extensions 9 KB Swings      Stamina 400m Run 50 Walking Lunges

Friday August 16 WOD  Warm Up- 2 rounds 15 Dumbell Deadlifts 15 Sit ups 15 Push ups   WOD  100 Thrusters 100 Flutter 100 Sumo Dead Lift