Monthly Archives: July 2016

7.20.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (No Measure) 3 rounds each partner: Partner 1: Row 300m Partner 2: Bar holdPartner 1 can only row if Partner 2 is hanging from the bar. If partner 2 drops partner 1 must stop rowing until Partner 2 gets back on the bar. Metcon (Time) 4 […]

Retest of May 2

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (1-5-5-5) Work up to 1RM then 5 @ new 80% The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

7.21.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (Time) For Time: 21-15-9 KB snatch (L) arm KB snatch (R) arm Every 1 minute stop and complete 75 single unders Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 20 abmat sit-ups 6 T-2-B

Retest of June 15

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (5-4-4-3) Set of 5 @ 80% Set of 4 @ 85% Set of 3 @ 88% Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

7.25.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Power Clean (1) Find 1RM CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, […]

7.26.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (Time) 4 rounds: 15 S-2-O, 85/45 lbs 12 SDHP, 85/45 lbs 9 OHS, 85/45 lbs 6 T-2-B Metcon (Time) 500m row x 3 rounds: Score your best 500m timeMen must row under 2:05 Women must row under 2:25 If you don’t meet time requirement you have […]

7.27.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (3-3-2-2) 3 @ 85% 2 @ 88% Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 400m run 9 box jumps, 24/20 in. 6 KB swings

7.29.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (1 RM) Lift up to new 1RM…. Why don’t we all just get stronger? Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 300m row 8 burpees over rowerrest 3 minutes after AMRAP then: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 1 Barbell […]

8.1.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Accessory Work Accumulate 2 minutes of bar hang then: Back Squat (5-5-5-5-5) 5@70% Focus on achieving maximum squat depth relative to your mobility Metcon (Time) 21-15-9 Front squats, 95 lbs pull ups Every 2 minutes stop and complete 2 wall climbs

7.18.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Deadlift (1-5-5-3) Work up to 1RM then: 5@ 80% 3@ 85% Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 12 T-2-B 9 OHS, 75/35 lbs 6 bar facing burpees 100 Ambat Sit-ups (Time) For Time: 100 ab-mat sit ups