Crunchy Green Health Nut

Warm Up 400m Run (.25) 3 Rounds 10 PassThroughs 10 Overhead Squats 10 Push Ups Skill/Strength 3 Rounds 20 Sec Hold 3rd World Squat with 10 lb Wall Ball Bootcamp WOD 12 min AMRAP 25 Squats 15 Push Presses 5lb DB 5 Wall Balls 10lb Rounds Rosa 5  Lisa 5 Julia 6 Trish 5 Tracey 8 2/3 Carol 5 1/3 Post WOD Stretch Wall climbs Cash Out 4 rounds 10 Leg Lifts Roman Chair

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

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

Tues November 5th & Wed 6th On Ramp Bootcamp Crossfit WOD Warm Up  200m Run (.17) 10 Passthroughs 10 Reverse Pass Throughs 10 OVH Squats Strength/Skill  Wall Balls (#10lbs) On Ramp WOD 2 Person Team - 15 Min Amrap       1st Person 200 m             While       2nd Person AMRAP      5 Wall Balls 10#      10 Sit ups Score: each 200m run - 20 pts 1 rnd= 10 pts On Tuesday I worked out Solo so my workout and score looked liked this: 200 m run = 20 pts 5 wall balls + 10 sit ups= 10 pts 5 wall balls + 10 sit ups= 10 pts  4 rounds = 160 pts On Wednesday my buddy Trish and I did the 15min AMRAP We did a combined no less than 7rnds X  200m runs = 140 pts  and no less than 14 rnds of the wallballs+ sit ups = 140 for a grand total of  280 pts....

Friday Nov 1st  On Ramp Bootcamp Warm Up 5 min on treadmill at 5% incline 2 min rest 3 min Max Step ups (my personal score 82 Step ups) WOD 2 Rounds, 2 min each station Round 1 - My personal score : 40 Wallballs (10#), 50 Sit ups, 6 Jingle Jangle Round 2- My personal score: 42 Wall balls, 52 Sit ups, 5 Jingle Jangle

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

WOD- Wednesday August 21 Warm Up 400m Run 20 Back Extensions 15 Air Squats 10 Push Ups 5 Pass Throughs  Strength Plank Holds 30 seconds EMOM for 5 Minutes  WOD 21-15-9 My personal time was 7:25 21 Burpees 21 Wall Balls (used 10 lb ball) 15 Burpees 15 Wall Balls 9 Burpees 9 Wall Balls    Cash out I ran 1.13 miles in 15 minutes.