Crunchy Green Health Nut

Warm Up 400m Run(.25) 2 rounds 10 Passthroughs  10 Reverse Passthroughs  10 Romanian deadlifts 10 Overhead Squats Skill/Strenght 4 round Tabata Dumbell front squats 20 sec rounds  WOD 21 -  15 - 9 Wallballs (8# or 20#) Flash push-ups  Run 200m (.13)   -Repeat- Post WOD Stretch Quad Pulls Cashout 50 Russian Twist w/ 10# Plate Class scores Julia 9:52 Donna 10:38 Lisa 14:15 Rosa 14:30 Rebecca 19:10

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

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....