Monthly Archives: August 2016

9.1.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Knee to chest (R&L) spider lunge (R&L) w/ 2 second pause Lunges (hands up) Inch Worms Figure 4’s Frankenstein’s High Knees Butt Kicks Front Squat (5-3-3-2) 5@80% 3@85% 2@88% Metcon (AMRAP – Reps) 3 minutes to complete: 8 dumbbell snatches (alternate arm’s) 8 burpees If completed […]

8.31.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: 5 wall climbs 10 T-2-B 15 box jumps After Party Romwod

8.2916

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Over the hurdle x 5 each leg knee to chest x 5 Figure 4’s x 5 lunge (hands up) x 5 lunge w/torso twist x 5 high knees x 5 butt kicks x 5 side shuffle x5 (down-right, back-left) side shuffle with jumping jack x 5 […]

Team WOD

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (No Measure) 5 minutes at each station: Station 1: Dog sled down and back, 135/ 95 lbs Station 2: 1 deadlift + 1 power clean, 115/85 lbs Station 3: Tire flips (substitute deadlifts if necessary) Station 4: 800m run Station 5: 10 goblet squats 10 tire […]

Team WOD

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) CrossFit Team WOD 30 minute AMRAP: Run your typical 800m route find and complete the follwing for as many points as possible split into teams. 500m row = 5 points 10 kb swings = 1 point 10 sandbag squats = 1 point 10 […]

8.24.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 15 Thrusters, 85/55 lbs 12 box jumps, 20/14 9 burpees After Party Romwod

8.25.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Shoulder Press (5-3-2-2) 5@80% 3@83% 2@88% Metcon (Time) 10 minutes to complete: 10 C&J, 95/65 lbs 12 burpees over the bar 10 C&J, 95/65 lbs 9 burpees over the bar 10 C&J, 95/65 lbs 6 burpees over the barIf you fail to complete this in 10 minutes […]

8.26.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (2-2-2-2) 2@87% Snatch (2-2-2-1) 2@85% 1@1RM Halting Snatch Grip Deadlift (3-3-3-3) 100% of 1RM

8.23.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (5-4-3-2) 5@80% 4@83% 3@86% 2@88% Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 10 KB swings 6 Handstand push-ups 3 pistol squats (each leg) After Party 40 T-2-B (Time) For Time: 40 Toes-to-Bar

Retest of 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 […]