Monthly Archives: September 2016

9.29.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Arm Circles Forward and Back PVC shoulder stretches 15 Beat Swings 10 Air Squats J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. […]

9.30.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up 1.) Pray for the survival of your legs after today’s wod 2.) 2 rounds: 15 Air Squats 12 jumping jacks 9 box step-ups Back Squat (10-8-6) 10@60% 8@65% 6@70% Metcon (AMRAP – Rounds and Reps) 20 min. AMRAP Ladder: 1 box jump, 2 wall balls 2 […]

9.28.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up 1 round (not for time): 15 Air squats 15 squat C&J w/ PVC Front Squat (4-3-3-2) 4@83% 3@85% 2@88% Scaled Grace (Time) For Time: 30 clean and jerks, 105/45 lbs. After Party Romwod Train hard and recover harder! #swoleandflexy

9.27.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Figure 4’s Lunges reaching overhead Inchworms Burgener Warm Up Accessory Work 5 x 5 negative pull ups- 5 second eccentric decline CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#scale DU’s with 60 singles After […]

9.26.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Clean technique Metcon (Time) 9 rounds for time: 7 squat cleans, 115/75 lbs. 8 burpee box jumps, 24/20 in.25 min. time cap After Party 25 abmat sit-ups x 3 rounds 10 rower pikes x 3 rounds

9.23.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Crossover Symmetry Burgener Warm Up Metcon (AMRAP – Rounds and Reps) 17 min AMRAP: 5 Position 2+3 Snatches, 85/45 lbs 5 Position 4 explosion jumps, 85/45 lbs 5 snatch balances, 85/45 lbs 10 pull ups After Party Romwod

9.22.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Front Squat (3-3-3-3) 3@87% CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing […]

9.19.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up 20 Air Squats to a medball 3 around the worlds on box Back Squat (5-5-5-5) 5@80% Metcon (Time) 4 rounds for time: 1 three position snatch complex, 115/95 lbs. 10 handstand push-ups 25 DU’s or 50 singles

9.20.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up 5 passovers w/PVC + shoulder/tricep stretches 20 jumping jacks Clean technique progressions – 10 minutes Viking Sloth Press (1-1-1) 1 set = 1 Right arm up + 1 Left arm up 1 right arm down + 1 Left arm down 3 both arms up Stability Split […]

9.16.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (Weight) Clean Ladderscore in total lbs lifted in ladder. Metcon (AMRAP – Rounds and Reps) 17 min AMRAP: 5 Turkish get ups (left) 10 snatches, 95/65 lbs. 5 Turkish get ups (right)