Crunchy Green Health Nut

Warm Up 400m Run (.25) 2 Person Team 10 Passthroughs 10 Rev Passthroughs 10 Romanian Deadlifts Skill/Strength Kettle Bell Swings Bootcamp WOD 2 Rounds 40 Back Extensions 40 BoxJumps/Stepups 40 Kettle Bell Swings 400m Distance Post WOD Stretch Bike Stretch Cashout 400m AFAHP

Warm Up 400m (.25) 2 Rounds 20 Back Extensions 15 Squats 10 Push-ups  Skill/Strength 3 Rounds 10 Romanian Deadlifts 45# Bootcamp WOD 15 min. Running clock 1 Min Back Extensions 2 Min Squats 3 Min Jumping Jacks 4 Min Push-Ups 5 Min Farmers Carry Total # of reps Tracey 1000 Julia 341 Donna 294 Lisa 223 Trish 295 Mauri 170 Monica 208 Post WOD Stretch Figure 4 90 degree hamstring Calf stretch Cashout 2 Hatemakers 20 Mountain climbers 5 Push Ups 1 Burpee

Warm Up 400m Run 10 Push Ups 15 BW Squats 5 Inch Worms 20 Back Extensions Skill/Strenth 5 min EMOM Plank 30 sec WOD 6 min. AMRAP Set 1 10 Tricep Dips 10 Push-Ups 10 Mt. Climbers REST 2 mins Set 2 10 Russian Twists 10 KB Swings 10 Plank Up/Downs         Rounds Mauri     3                |   2 + 10 reps Trish      4 + 15 reps |   5 + 20 reps Carol     5                 |   4 Tracey   6                 |   6 Julia       6                 |   5 + 20 reps Rosa     5            ...

Warm up 400m run Bootcamp WOD Fight Gone Bad format 3  - 1 min Rounds each station Personal score:                            Rnd1 Rnd2 Rnd3 Box jumps.          20.    25.    20 = 65 Push ups             23.    25.    29 = 77 Jumping jacks.    40     50     50 = 140 Back extensions  30.    34.    36 = 100 DB push press    29.    32.    40 = 101 Total reps                                      483 Post WOD Stretch Team Butterfly

Warm up 400m Run 20 Back Extensions 15 Squats 10 Walking Quad Pulls 5 Push ups Skill/Strenth 5 mins EMOM Plank Hold 30 secs max last minute. WOD TABATA 20 sec work/ 10 sec Rest 8 Rounds on each station Back Extensions Sit-ups Body weight squats Push ups Post WOD Stretch Figure 4 stretch Cobra Bike stretch Cashout 3 Rounds 10 Pike Push-ups Personal score on the TABATA  Back ext 10+12+11+11+11+16+12+12 = 95 Sit-ups    9  +  9+10+ 9 + 8 + 7+ 10+ 9 =  71 Squats.   10+ 10+10+11+10+8+  10+10= 79 Push-ups 9 + 8. + 8 + 7 + 8 +7+  6. + 8=. 61 306 total reps

Warm up 400m  10 Bike stretch 10 Passthroughs  10 squats Skill/Strength Dumbell press 5#  *I used an 8# WOD 1 Round 400m Run (.25) 40 Back Extensions 40 Sit-ups  40 Push-ups  400m Run *Personal score 9:55 Post WOD Stretch Figure 4 Cashout 400m Run AFAHP

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

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 200m Run (.13) 2 rounds: 10 Passthroughs  10 Reverse Passthroughs  10 Back extensions 10 Squats 10secs 3rd World Squat Skill/Strength  5 sets of 5 pull-ups  Bootcamp WOD This was such a fun WOD, we worked out to the tune of the 12 days of Christmas. It is 12 rounds, you add one more movement per round, just like the song goes. The end of the WOD the total # of reps are 12 Burpees, 22 back extensions, 30 sit-ups, 36 squats, 40 push-ups, 42 box jumps, 42 kettle bell swing, 40 jumping jacks, 36 dumbell presses, 30 Russian twists, 22 arm haulers, 12 wallballs. *my personal time was 20:35 "12 Days of Xmas" 1 Burpee 2 Back extensions 3 sit ups abmatt 4 squats body weight 5 push ups flash 6 step ups/box jumps 7 kettle bell swings 26# 8 jumping jacks 9 dumbell presses 5# 10 Russian twist (10# plate 10 reps each side) 11 Arm haulers 12 Wallballs 10# ball Post WOD stretch Figure 4 Cash out 400m run AFAHP

Warm up 200m Run (.13) 10 Pass Throughs 10 Back Extensions 10 Squats 10 Push Ups 2 Rounds Not For Time Bootcamp WOD Fight Gone Bad 3 rounds Wall balls Box jumps Back extensions Dumbell Strict Press   My personal score Wall balls: 25, 19, 21= 65 Box jumps: 24, 26, 25=75 Back Extensions: 30, 34, 36=100 DB Strict Press: 24, 30, 31=85 Total reps 325

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

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

Warm Up .17 Run 10 Pass throughs 10 Squats 10 Back Extensions Strength Front Squats w/ 10# Plate WOD Arm Haulers 40-30-20-10 Jumping Jacks 10-20-30-40 Cash Out  10 Min Max distance on tread mill

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

Friday November 8th On-Ramp WOD Warm Up 2 Rounds Not For Time Walking Toe Touch Walking Figure Four Walking Quad Pull Strength/Skill 5 minutes Each Minute On the Minute 10 Squats 5 min EMOM 10 Sec 3rd World Squat On Ramp WOD 8 min AMRAP 20 Back Extensions 10 Squats 5 Push ups  Post WOD Mobility Stretch 90 degree Stretch Cashout  800 m Run/Walk (.5 mile)

Monday November 4th On Ramp Bootcamp Crossfit WOD Warm up 400m Run (.25) at 5.0 incline 10 inchworms 15 Air Squats 20 Back Extensions Bike Stretch Runners Stretch Strength/Skill 3 rounds 1 min each Push Ups  (I did 24 push ups in each round) On Ramp WOD 2 Person Teams: 2 Rounds (1 each partner) 2:00 minutes on  each station P1 ..................................................P2 Push Ups.........................................Plank Hold Air Squats........................................Flutter Kicks Sit ups..............................................Bench Dips Bent over row (10 lb weights)..........Wall Sits

Warm up 400m Run 10 pass Throughs 10 back extensions 10 squats WOD 3rounds 400m Run .25 10 Squats 20 box jumps 10 sit ups Personal time 15:30 Cashout 25 floor bridges

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

Mon. Oct 7 Again I was not at the gym on Mon Oct 7, but thanks to my friend Trish who sent me the workout! Bootcamp 12 min AMRAP 200m Run (.17)  20 Front Squats 10/5  20 Back Extensions 10/5 *200=20 reps * 1 Round= 60 reps Rx2 Trish: 3 rnds 400m run 100m walking lunges 30 body wt squats 30 back ext End w/ 400m Run