Crunchy Green Health Nut

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 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 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 40 Step ups 20 Walking Toe touches 10 Toe hops 10 Jumping Jacks 2 rounds Skill/Strength Box Jump Step Ups Bootcamp WOD 100 Step Ups For time 1 Burpee EMOM

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

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.

Thursday Sept 5 WOD Warm Up 3 rounds not for time 200m Run 20 Jumping Jacks 20 Arm Haulers 10 Squats w/ 14# Med Ball WOD 17 min AMRAP (My personal time was 7 rounds + more wall balls) 5 Wall Balls 10 Push ups 15 Back extensions 20 Sit ups Strength/Skill Wall Balls 3 rounds 8 reps each Mobility Hold each stretch for 30 secs. 2 rounds. For shoulders: Lay on stomach with head touching wall Keeping arms straight walk hands up wall. Cashout 100 Pass Throughs

Tuesday September 3rd- WOD Warm Up 20 Back Extensions 10 Pass Throughs 10 Leg Swings (Front/back & Side/Side 50 Jumping Jacks  WOD - "LOREDO" "Loredo" 6 Rounds for time with 30 min time cap 24 Squats 24 Push ups 24 Walking Lunges 400m Run Cash Out 50 Hollow Rocks (Lay flat on the floor with arms extended over your head and rock back and forth, works out your core/abs) My personal workout time was 4 Rounds plus 24 Squats plus 24 Push ups in 30 mins.

#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