Crunchy Green Health Nut

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

Warm Up 400m Run (.25) Walking Toe Touch Walking Figure 4 Walking Quad Pull 10 Pass Throughs 10 Overhead Squats   Skill/Strength  5 min EMOM 5 Push Press Bootcamp WOD TABATA - 4 exercises, 20 secs work/10 secs, 6 rounds each Body Weight squats Push ups Walking Lunges Push Press 5# Post WOD Stretch Hamstring Stretch Figure 4 Plow Streth Bike Stretch Cashout 3x10 Knee raises (Roman Chair)

Warm Up 200m Run (.17) (Tred or Eliptical) 10 Pass Throughs 20 Arm Cicles (10 forward: Backward) 20 Trunk Twist (10 each side) 2 rounds not for time Skill/Strength Burpees - Stepback - Hop Back Bootcamp WOD Run 200m (.17) 30 Push ups Run 200m 40 Situps Run 200m 50 Back Extensions Run 200m

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

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

I did not work out last week since I was sick but I'm Back!!! :-) Monday November 18th On-Ramp Crossfit WOD- "ANGIE"   Warm Up 400m Run (.25) 20 Back Extensions 15 Body weight Squats 10 Pass throughs 5 push-ups (we changed it to 15 push ups)  Strength/Skill EMOM (5 mins) 20 sec Planks *We turned this into the Cashout at the end of the workout and turned it into 30 sec planks.   On-Ramp WOD Team workout - "ANGIE" As team, complete all reps for time. 100 DB Rows 100 Push ups 100 Sit ups 100 Squats *My Team mate  and I each did 50 of each. Post WOD Mobility Stretch 90 Degree Hamstring Stretch Figure 4 Stretch *Times: My team mate and I did the WOD in 14:48

Warm up 400m Run 10 pass Throughs 10 back extensions 10 squats WOD 3rounds 400m Run .25 10 Squats 20 box jumps 10 sit ups Personal time 15:30 Cashout 25 floor bridges

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

Monday September 30th Crossfit WOD Warm Up 2 rounds 200m Run 10 Ring Rows 10 Back Ext 10 Pass throughs  WOD 8 rounds 200m Run 15 Kettle Bell Swings *My personal time was 16:29

Thurs, Sept 26 WOD - "Jackie" Warm Up 400m Run 20 Bodyweight Squats 10 Pass Throughs 10 Push Press     WOD "Jackie" 1 round for time RX2 500m Run 25 Thrusters (15 lb bar) 15 Pullups My personal time was 5:38

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

Friday September 20 Crossfit WOD Warm Up 3 Rounds Not for time 200m Run 10 Pass Throughs 10 Romanian Deadlifts 10 Push Press  WOD- "Friday Date Night" 2 person Team, 15 mins As Many Rounds As Possible 50 Alternating Med Ball Situps THEN 1 person Runs 200m with Med ball 1 person does as many reps as possible of Push Presses *Score is total number of Push Presses. (*Score- 317)

Sept 10 Crossfit Workout of the Day - The "Diane" Warm Up 3 Rounds Not for Time 200m Run 10 Pass Throughs 10 Romanian Deadlifts 10 Bike Stretch (5 each side) 10 pushups  WOD "DIANE" 21-15-9 21 Deadlifts (I personally did 45 lbs) 21 Push ups 15 Deadlifts 15 Push ups 9 Deadlifts 9 Push ups (My personal time was 3:23)

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

Warm Up 2 Rounds Not for time 10 PassThroughs 10 Romanian Deadlifts 10 Overhead Squats WOD RX1 (My personal time was 17:14) 200m Run 20 Burpees 400m Run 40 Squats 800m Run 80 Back Extensions

Warm Up 3 Rounds Not for time 200m Row 10 Romanian Dead Lifts 10 Hip/Shrugs 10 Pass Throughs 10 Overhead Squats WOD LADDER 12 minutes AMRAP 2 Push ups 2 squats 4 Push ups 4 Squats 6 Push ps 6 Squats etc... My personal time was 20 rounds

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