Crunchy Green Health Nut

Warm Up 200m Run (.13) 10 Pass Throughs 10 Reverse Passthroughs 10 Romanian Deadlifts 10 Flash Push ups Skill/Strength EMOM 30 sec plank hold Bootcamp WOD 800m Run/Walk/Eliptical (.50) 80 Back Extensions 400m Run (.25) 40 Sit ups 200m Run (.13) 20 Flash Push ups Post WOD Stretch Bike Stretch Cobra Stretch Cashout 50 Hip Bridges Times: Trish 14:09 Tracey 14:09 Donna 14:57 Tyler 18:34 Carol 19:40 Julia 13:40 Monica 19:34 Lisa 18:00

Feb 4, It's TABATA Tuesday!  Warm Up 400m run (.25) 10 Back Extensions 10 Passthroughs 10 Reverse Passthroughs 10 Sit-ups  Skill/Strength 3 Rounds 5 Kettle Bell swings 5 Box Jumps "TABATA" Tuesday 4 exercises 8 rounds 20 sec AMRAP each round 10 sec rest between rounds 1) Sit-ups  2) KBS 26# KB/15# DB 3) Russian Twist 10# 4) Box Jumps/Step Ups Post WOD Stretch Figure 4 Bike stretch Cobra stretch Cash out 400m run (.25) My personal score Sit-ups           10.   9.   9.    7.  10.  9. 10.  9 = 73 KBS 26#kb.    8.    8.   9.    8.   8.   8.   7.   8= 64 Russian twist.  30  29. 33. 27. 29. 28. 29. 32 =237 Box jumps.      9.   8.    8.   8.   8.    8.   8.   9=66                                       ...

Warm up 800m (.50) Tell coach what you had for dinner last night. Skill/Strength 8 Round TABATA  Sit-ups  WOD 21 Push-ups  42 Squats 15 Push-ups 30 Squats 9 Push-ups  18 Squats Total of 45 push-ups and 90 squats  Times: Carol 4:52 Tracey 4:32 Julia 4:45 Tyler 4:49 Post WOD Stretch 90 degree stretch (hamstrings) - use pole Wall climbs (shoulders) Cashout 800m (.50) Tell coach what you are going to have for dinner tonight.

Warm up 2 Rounds 20 Back Extensions 15 Squats 10 Push-ups  5 Inchworms Skill/Strength 1 min plank 1 min rest 4 min WOD -"KARISSA" 4 Rounds 20 Jump Squats 15 Sit-ups  10 Burpees 250 m Run (.17) My personal score 19:13 Teammates: Tyler 23:41 Tracey 23:52 Trish 24:00 Carol 28:00 Post WOD 90 degree hamstring stretch Cobra Sprinter Stretch Quad pulls Cashout 100 Flutter kicks

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 15 Squats 10 Walking Quad Pulls 5 Push ups Skill/Strenth 5 mins EMOM Plank Hold 30 secs max last minute. WOD TABATA 20 sec work/ 10 sec Rest 8 Rounds on each station Back Extensions Sit-ups Body weight squats Push ups Post WOD Stretch Figure 4 stretch Cobra Bike stretch Cashout 3 Rounds 10 Pike Push-ups Personal score on the TABATA  Back ext 10+12+11+11+11+16+12+12 = 95 Sit-ups    9  +  9+10+ 9 + 8 + 7+ 10+ 9 =  71 Squats.   10+ 10+10+11+10+8+  10+10= 79 Push-ups 9 + 8. + 8 + 7 + 8 +7+  6. + 8=. 61 306 total reps

Warm up 400m  10 Bike stretch 10 Passthroughs  10 squats Skill/Strength Dumbell press 5#  *I used an 8# WOD 1 Round 400m Run (.25) 40 Back Extensions 40 Sit-ups  40 Push-ups  400m Run *Personal score 9:55 Post WOD Stretch Figure 4 Cashout 400m Run AFAHP

Warm Up 200m Run (.13) 10 Toe Touches 4 Inchworms 200m Run (.13) Skill/Strength 4 Rounds 10 Wall Balls Bootcamp WOD 10 Rounds for time 100m (2 laps) Farmers carry 25#'s/10#'s 10 Sit-ups * personal time : two 25#'s for 1,000m & 100 sit ups = 24 mins Post WOD Stretch Wrist stretches Cobra stretch (abs) Cashout 400m (.25) for time *Personal time 2:40 @ 6.0 MPH Extra I've been working on my pull ups . This was not part of the Bootcamp WOD.  On the weight assisted pull up machine. 2 rounds of 5 pull-ups on 55lb setting  2 rounds of 5 pull-ups on 75lb setting

No Bootcamp class today so I worked out with my buddy Trish. Took a WOD that we had previously done a kin June and added a Strength and a Cashout section to it. Warm up 400m run (.25) 30 Back Extensions 20 Push-ups 10 Mountain Climbers 5 Sprinter Stretches Strength  4 Rounds of 5 Pull ups WOD 12 minute AMRAP (we did 3 rounds) 200m run (.13) 1 Hate Maker           -Mountain Climbers ( 20 Each Leg)           -5 Push-ups           -1 Burpee Cashout 2 Rounds 50 Sit-ups 50 Russian Twists

The gym was closed tonight so I worked out at home.  Warm up 3 Rounds 10 Bench Presses 10 front squats (two 5# dumbells) 10 Romanian Deadlifts (Two 5# dumbells) 10 back extensions  WOD 21 - 15 - 9 Burpees Push press (two 5# dumbells) Sit-ups  Front squats (two 5# dumbells) Cashout  100 flutter kicks

Warm up 200m Run (.13) 2 rounds: 10 Passthroughs  10 Reverse Passthroughs  10 Back extensions 10 Squats 10secs 3rd World Squat Skill/Strength  5 sets of 5 pull-ups  Bootcamp WOD This was such a fun WOD, we worked out to the tune of the 12 days of Christmas. It is 12 rounds, you add one more movement per round, just like the song goes. The end of the WOD the total # of reps are 12 Burpees, 22 back extensions, 30 sit-ups, 36 squats, 40 push-ups, 42 box jumps, 42 kettle bell swing, 40 jumping jacks, 36 dumbell presses, 30 Russian twists, 22 arm haulers, 12 wallballs. *my personal time was 20:35 "12 Days of Xmas" 1 Burpee 2 Back extensions 3 sit ups abmatt 4 squats body weight 5 push ups flash 6 step ups/box jumps 7 kettle bell swings 26# 8 jumping jacks 9 dumbell presses 5# 10 Russian twist (10# plate 10 reps each side) 11 Arm haulers 12 Wallballs 10# ball Post WOD stretch Figure 4 Cash out 400m run AFAHP

Warm up: 400m Run(.25) 2 Rounds 10 Push-ups 10 Squats 10 sit-ups Skill/Strength: DB Front Squats 4 rnd Tabata 20 sec rounds WOD: 21 - 15 - 9 Wall Balls Sit-ups Run 200m(.13) (after each round) Post WOD stretch: Quad pulls Cashout: 50 Russian twists w/10 or 8 lb ball Scores: Barb- 12:46 Julia- 9:58