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

Warm Up 50 ft walking :  Toe Touches Figure 4 Quad pulls Knee hugs Skill/ Strength 2 Rounds 20 sec hold in bottom of Wallball position 10# WOD 1/2 "Kelly" 5 Rounds 200m Run 15 Wall Balls 10#/14# 15 Box Jumps/Step ups Times: Donna 14:50 Trish 15:21 Julia 15:03 Carol 16:33 Tracey 15:24 Barb 15:52 Past WOD Stretch 90 degree stretch ( hamstring) Cashout 2 min plank hold

Warm up 2 Rounds 10 Passthroughs  10 Reverse Passthroughs  10 Back Extenions 10 overhead squats  10 Spider-Man crawls Skill/Strength 5 Rounds 5 sumo deadlifts high pulls (10#, 16#, 26# or 36#) WOD 21-15-9 21 Wallballs (8# or 10#) 21 Russian twist 10# 21 Burpees 15 Wallballs (8# or 10#) 15 Russian twist 10# 15 Burpees 9 Wallballs (8# or 10#) 9 Russian twist 10# 9 Burpees Cashout 25 Bench dips Post WOD Stretch Sprinters stretch Cobra/ plow Figure 4 Bicycle stretch Shoulder stretch Toe touch Times: Lisa 13:33 Julia 7:50 Tracey 8:11 Trish 12:30 Tyler 9:19 Carol 11:11

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 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: 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

WOD Rx1 400m Run (.25) 30 Wall Balls 30 Box Jumps Rx2 300m Run (.19) 20 Wall Balls 20 Step ups 3 Rounds for Time 30 min cap. Names/Times Debbie 17:33 Tracy 18:27 Rx2 Trish 22:09 Beka 23:11 Post WOD Stretch Calve Stretch on the Wall Cash out 100 Jane Fondas (lay on your side and lift leg up.) 50 each side