Crunchy Green Health Nut

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

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

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

Wednesday Oct 23rd WOD Warm up 400m Run 3rounds 10 Air squats 10 leg levers ( lay on you back and lifts both legs up) Strength  1 minute Max sit-ups 1 min rest Rnd 1: 28 Rnd 2: 28 Rnd 3: 29 WOD 12 min AMRAP 5 renegade row ( 8 lbs dumbells) * hold the dumbells in your hands, do a push up, from the up position  row the weight (lift your arm up and back like if you were going to jab someone behind you). You end up doing 10 push ups this way. 2 farmers carry (25 lbs plates) to the end of the room and back twice. Ended up doing 7 rounds.

Monday oct 21st Warm up 400m run (I lost track of time and did .45 mi instead) 3 rounds 10 sit ups 10 squats 10 leg lifts ( lay flat on back, lift both legs together at 90 degree angle) 3 sets max effort push ups 30 secs on 1 min off ( I did 12, 11, 11) WOD 10 rounds 30 secs Walking lunges 30 secs Ski jumps Finish with 1 lap around building (1/4 mi)

Friday October 18 #On-Ramp #Crossfit #WOD Warm up 400m Run 3rounds 10 Sit Ups  10 Squats 10 Push Ups  Strength  3 Rounds 1 min max effort sit ups  1 min rest (my personal score 25, 26, 26) Bootcamp WOD 12 min AMRAP 1 Jingle Jangle 1 hate maker ( coach changed it to squats instead. did 75 squats)

Thursday Oct 17 First day back at the gym since surgery on Oct 2nd. So excited to be back.  Warm up 2 rounds 200m Run 10 Back Extensions 5 Inch worms WOD 100 Boxjumps (Rx2 step ups) EMOM 2 Burpees (my tipersonal time 5:31, did box jumps on a step up with two risers on each end) Cash out 50 sit ups

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

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

Wed Sept 4- WOD "HELLEN" Warm up  400m Run 20 Back Extensions 15 Flash Pushups 15 Sit ups 10 Air Squats  Skill 3 rounds 10 Ring Rows  "HELLEN" 3 Rounds for time (my personal time was 14:20) 400m Run 21 Kettle Bell Swings 12 Ring Rows   Cashout 50 Hollow Rocks

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          ...

WOD August 19  Warm Up  "Death by 10 meter" sprints.  Coach set up two cones 10m apart.  In the first minute you run from cone to cone once, second minute you do it twice,  third minute run 3 times and so on till you can't complete the number of runs in a minute.  My personal time: I went up to 13 minutes and was able to complete 12 runs within the last minute before I ran out of time. Ran a total of 90 sprints in 13 minutes. WOD "Mini Angie" For time: My personal time 3:38   25 Push ups 25 Air squats 25 Sit ups 25 Dips  Cash Out 400m (8 laps) Farmers Carry