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 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 50 ft walking :  Toe Touches Figure 4 Quad pulls Knee hugs Skill/ Strength 2 Rounds 20 sec hold in bottom of Wallball position 10# WOD 1/2 "Kelly" 5 Rounds 200m Run 15 Wall Balls 10#/14# 15 Box Jumps/Step ups Times: Donna 14:50 Trish 15:21 Julia 15:03 Carol 16:33 Tracey 15:24 Barb 15:52 Past WOD Stretch 90 degree stretch ( hamstring) Cashout 2 min plank hold

Warm Up 400m Run 20 Back Extensions 10 Push-ups 5 Inchworms 5 Spider-Man crawls (each) Skill/Strength EMOM 5 min 10 Romanian Dead Lifts Bootcamp  WOD 20 min AMRAP  10 Box Jumps 15 Push-ups 20 Squats 30 Mountain Climbers Rounds/reps Barb 5 Tracey 7& 3/4 rnds= 565 reps Carol  345 reps Julia 6&1/4 rnds=460 reps Post WOD Stretch Butterfly (inner thighs) Cash out 50 scissor kicks

Feb 4, It's TABATA Tuesday!  Warm Up 400m run (.25) 10 Back Extensions 10 Passthroughs 10 Reverse Passthroughs 10 Sit-ups  Skill/Strength 3 Rounds 5 Kettle Bell swings 5 Box Jumps "TABATA" Tuesday 4 exercises 8 rounds 20 sec AMRAP each round 10 sec rest between rounds 1) Sit-ups  2) KBS 26# KB/15# DB 3) Russian Twist 10# 4) Box Jumps/Step Ups Post WOD Stretch Figure 4 Bike stretch Cobra stretch Cash out 400m run (.25) My personal score Sit-ups           10.   9.   9.    7.  10.  9. 10.  9 = 73 KBS 26#kb.    8.    8.   9.    8.   8.   8.   7.   8= 64 Russian twist.  30  29. 33. 27. 29. 28. 29. 32 =237 Box jumps.      9.   8.    8.   8.   8.    8.   8.   9=66                                       ...

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 (. 25) Run 10 Pass Throughs 10 Overhead Squats 10 Cobra stretch Skill/Strength 5 Rounds 8 Kettle Bell swings  WOD-TABATA  20 sec work / 10 sec rest Kettle Bell Swings (KBS) 10#/26# Dumbell (DB) Push Press 5#/8# Box Jumps / Step-ups  Russian twist 10# My personal totals on the TABATA: 407 KBS 26#.               08, 08, 08, 06, 06, 07, 07, 07=57 DB Push Press 8#. 11, 11, 08, 07, 08, 08, 07, 09=69 Box Jumps.            08, 07, 07, 07, 06, 06, 06, 08=55 Russian Twists 10#.24, 24, 31, 29, 30, 27, 31, 30=226 Post WOD Stretch Plow Stretch Cashout 40 Roman Chair  leg lifts or  Reverse sit-ups 

Warm Up 400m Run (.25) 10 Pass Throughs 10 Squats 10 DB Push press 5# Skill/Strength 5 min EMOM 30 sec wall sit     Bootcamp WOD 10 Thrusters 5# 1 Box Jump 9 Thrusters 2 Box Jumps 8 Thrusters 3 Box Jumps 7 Thrusters 4 Box Jumps 6 Thursters 5 Box Jumps 5 Thrusters 6 Box Jumps 4 Thrusters 7 Box Jumps 3 Thrusters 8 Box Jumps 2 Thrusters 9 Box Jumps 1 Thruster 10 Box Jumps That is a total of 55 box jumps and 55 Thrusters. I did step-ups instead of Box jumps to give my right foot a break, it was sore around the ankle area today. *Since I finished the WOD in 5:10 I went ahead and did 3 rounds of 10 pullups using the weight assist machine. Post WOD Stretch Figure 4 Cashout 30 Flash Pushups

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 (.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)  

Warm up 400m Eliptical 20 Back extensions 20 Passthroughs  10 Push-ups  10 Bike stretch (5 each side) Skill/strength Kettle bell swings Bootcamp WOD 12 min AMRAP  20 Kettle bell swings   Rx1: 26#     Rx2: 10# 20 Ball slams 10# 20 Boxjumps/step ups  Post WOD stretch Bike stretch 30-45 sec hold each side Cashout 10 hollow rocks 20 flutter kicks 30 sec plank

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

WOD Rx1 400m Run (.25) 30 Wall Balls 30 Box Jumps Rx2 300m Run (.19) 20 Wall Balls 20 Step ups 3 Rounds for Time 30 min cap. Names/Times Debbie 17:33 Tracy 18:27 Rx2 Trish 22:09 Beka 23:11 Post WOD Stretch Calve Stretch on the Wall Cash out 100 Jane Fondas (lay on your side and lift leg up.) 50 each side

Thursday November 20th On-Ramp Crossfit WOD Warm Up 400m Run (.25) 3 Rounds Not For Time 10 Pass Throughs 10 Reverse Pass Throughs 10 Sit ups 10 Squats On-Ramp WOD "Fight Gone Bad... ish" 2 Rounds  1 min AMRAP Hip Bridges Wall Balls 8-10lb Situps Dumbell Push Press 5-8 lbs Stepups or Box Jumps My personal score was as follows: Hip Bridges:............................rnd 1= 35..rnd 2= 48 Wall Balls 10 lb ball :...............rnd 1= 23..rnd 2= 24 Situps:.................................... rnd 1= 24.. rnd 2= 27 Dumbell Push Press 8 lb bells:..rnd 1= 23..rnd 2= 26 Box Jumps: .............................rnd 1= 25...rnd 2= 28 TOTALS:...............................rnd 1= 130..rnd 2= 153

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

Tuesday October 22nd WOD I turned 38 years old today! Great workout on my birthday :-) Warm up 400m run ( 2 rnds 200m run .17) 10 sit-up 10 air squat 10 flash push-up "Fight Gone Bad" 3 rounds: 1 min each Thrusters  Rnd 1: 20 Rnd 2: 20 Rnd 3: 20 Sumo deadlift high pulls Rnd 1: 20 Rnd 2: 20 Rnd 3: 20 Box jumps Rnd 1: 20 Rnd 2: 24 Rnd 3: 40 Body weight row Rnd 1: 45 Rnd 2: 29  

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

Warm Up 2 Rounds not for time 25 Jumping Jacks 15 Back Ext. 5 Burpees WOD RX2 25 Box Jumps 25 Situps 20 Box Jumps 20 Situps 15 Box Jumps 15 Sit ups 10 Box Jumps 10 Sit ups 5 Box Jumps 5 Situps (Personal time was 7:55 ) Cash Out: 1/2 mile in 6 mins.

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