Crunchy Green Health Nut

Warm Up   2 Rounds 10 Walking Toe Touches 10 Back Extensions 10 Passthroughs Skill/Strength 4 Rounds   10 Kettle Bell Swings WOD 3 Rounds for Time   400 m Run (.25) 200 m Farmers Carry 25/10  (Four laps around inside perimeter of gym) 20 Kettle Bell Swings My Personal time for the WOD was 22:31 I used two 25lb plates for the farmers carry and a 20lb dumbell for the kettle bell swings.   Post WOD Stretch 90 Degree Stretch       Hamstrings Wrist Stretch

Dec 30 On-Ramp Bootcamp WOD- Loredo Warm up 400m Run(.25) 20 Walking toe touches (10 ea. leg) 10 Back extensions 5 Burpees 30 sec. 3rd world squat Skill/strength  EMOM. 5 mins 30 sec Plank WOD "Loredo" 3 rounds 24 Body weight squats 24 Push-ups 24 Walking lunges 400m Run Times:  Julia- 19:24 Trish- 22:21 Post WOD Stretch Sprinters stretch Chest/shoulder stretch Cashout 2 Rounds 20 Russian twists (10# ball) 20 Plank touches  Personal extra 4 rounds of 5 Pull-ups on weight assisted pull-up machine

On-Ramp Crossfit Bootcamp - Burpee Ladder (I personally did .5 mile on the treadmill before we started with the warm up)   Warm Up 2 Rounds 15 Back Extensions 10 Push ups 5 Inch worms Strength/Skill 30 Secs Plank  holds 5 minutes EMOM (Every Minute On the Minute) WOD- Burpee Ladder 100m Run (.08) 2 Burpees 100m Run 4 Burpees 100m Run 6 Burpees.... Increase 2 Burpees each round AMRAP in 12 minutes. (My personal score: I made it to 12 burpees, that's 6 rounds in 12 minutes ) Post WOD Mobility Stretch Bike Stretch Cobra Stretch Cash Out 200m Farmers Carry (4 laps along the inside perimeter of the gym- Carried two 25 lb weights)