Crunchy Green Health Nut

Bootcamp class took a field trip and joined the Crossfit Etowah class. Here's the WOD Warm up 2 Rounds 200m Run 10 Hollow Rocks 10 Supermans 5 Kipswings 10 Back extensions 10 Squats Skill/Strength  3x5 Med Ball Cleans *Work in teams of 2 Have partner hold ball in top hip/shrug WOD WOD #1 6 min AMRAP  12 Wallballs 20/14# 24 lunges *Rest 4 mins WOD #2 6 min AMRAP  12 pull-ups  12 kettle bell swings  Post WOD Stretch Butterfly       Hips, lower back, groin *use rack Cashout 800m Run

Winter WOD ***10 Rounds*** 10 Mountain climbers 10 lunges 10 bicycle crunches Rx                      Rx2 10 Each Leg      5 Each Leg

Warm Up 400m run 20 Back Extensions 20 Body weight squats  10 Inchworms walking toe touches Walking quad pulls Skill/Strength EMOM (Each Minute On the Minute)- 5 min 15 Push press 5 lbs WOD 150 Walking lunges.           Rx2: Squats 2 Burpees every 25 lunges Times: Lisa 12:17 Donna 12:24 Julia 8:12 Trish 9:33 Carol 14:32 Tracey 7:45 Post WOD Stretch 3rd World Squat Sprinters stretch Cashout 3 Rounds 10 Hollow Rocks

Warm up 400m Run 20 Back extensions  10 Walking toe touches 10 walking quad pulls Skill/Strength EMOM 4 minutes 10 Thrusters 5# DB Bootcamp WOD 21 -  15 - 9 RX1.                   RX2 Burpees            Flash Push-ups  Lunges Sit-ups  Post WOD Stretch 90 degree hamstring Figure 4 Sprinters stretch Cashout 400m Incline walk Scores Julia : 8:20 Trish: 11:45 Tyler: 11:45 Mark: 11:59

Warm up 400m Run 20 Back extensions 20 Hip Bridges 20 Walking Quad Pulls Skill/Strength 5 Inch Worms 6 Spider-Man crawls WOD 3 Rounds 200m Run 20 Lunges (10 each leg) 10 Burpees Post WOD Stretch Sprinters Stretch Cashout 3 Rounds 10 Pull ups progressions  I personally ran an extra 600m after class. 

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

Warm Up 400m Run (.25) Walking Toe Touches Walking Figure 4 Walking Quad Pulls 5 Push ups Bike Stretch Skill/Strength 5 min EMOM 30 sec Plank holds Bootcamp WOD 3 rounds for Time 10 Push ups 20 Lunges 10 Knee Raises (roman Chair) 20 Squats

Sept 17 #WOD Warm Up 3 Rounds Not for Time 50m Run 10 Pass Throughs 10 Push Press (15 lb bar) 10 Over head Squats  WOD Terrible 20 (20 Reps each movement) Stepups Ring Rows Lunges (10 each leg) Kettle Bell Swings Push Press (15 lb bar) Back extensions Wall Ball (10lb) Burpees Pushups Situps (My personal time was 11:22) Cash out 400m Run  Post WOD Stretch Bike Stretch

WOD- Tuesday August 20 Warm Up 200m Run or .75 Bike 2 lap (Down & Back) Each movement Walking Toe Touches Walking Knee Hugs Walking Figure 4 20 Pass Throughs Strength 5 rounds of Walking Lunges , 10 steps using dumb bell overhead. WOD "TABATA" 20 seconds AMRAP each round 10 seconds rest between rounds  4 Exercise Stations 5 Rounds each stations Sit ups Lunges Russian Twist Push ups   Station             rnd 1     rnd 2     rnd 3     rnd 4     rnd5     rnd6     rnd7     rnd8   Total Sit ups             11         10         8          ...