Crunchy Green Health Nut

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

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

October 1st Crossfit WOD " TABATA " Warm Up 2 Rounds Not for time 200m Run 10 Pass Throughs 10 Reverse Pass Throughs 10 Overhead Squats 10 Romanian Deadlifts  WOD TABATA= 20 sec work /10 sec rest 8 rounds of each. Flash Pushups Sit ups Squats Pullups  *My personal score Flash Push ups 76 reps Sit ups 68 reps Squats 79 reps Pull ups 76 reps

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