Monthly Archives: October 2016

10.31.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Ankle mobility assessment Ankle mobility corrective strategy technique tempo front squats x 10 with bar Front Squat (5-5-2-2) 5@80% 2@88% Metcon (Time) For time of 21-15-9 Snatches, 85/65 lbs KB swings Double Unders Burpees Cool Down Couch stretch hamstring stretch- 20 seconds each side x 2 […]

11.1.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up crossover symmetry 30 thrusters w/PVC pipe Shoulder Press (5-5-2-2) 5@80% 2@88% Metcon (AMRAP – Rounds and Reps) Partner 1: 2500m row Partner 2: AMRAP for as long as it takes partner 1 to complete rowing: 10 T-2-B 10 S-2-O, 95/65 lbsTeams of 2. Workout is scored […]

10.24.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up side lunges figure 4’s partner band runs Back Squat (5-5-5-5) 80% Metcon (Time) 7 rounds: 7 front squats, 135/95 LBS lbs. 7 pistol squats

10.25.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up crossover symmetry Burgener warm up banded thrusters x 10 Shoulder Press (3-3-3-3) 3@85% Metcon (Time) 5 rounds: 12 deadlifts, 115/85 lbs 9 hang power cleans, 115/85 lbs 6 push jerks, 115/85 lbs.

10.26.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Burgenor warm-up 10 overhead squats w/pvc Front rack partner stretch Accessory Work Cleans: If your technique needs improvement we will spend time focusing on light weight and more technique. If you can move correctly and safely then proceed to working up to 1RM Metcon (AMRAP – […]

10.27.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Fun warm-up game Accessory Work Snatch technique for 30 minutes, tailored towards individual After Party Romwod

Closed for Halloween Bash

CrossFit Healthy Nut – CrossFit View Public Whiteboard

10.21.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up crossover symmetry 2 rounds: 10 air squats 15 jumping jacks 10 alternating jumping lunges Accessory Work beat swings / kipping pull up technique Metcon (AMRAP – Rounds and Reps) 25 min. AMRAP: 5 man makers 10 push-ups 15 weighted squats 20 double unders/ 50 singles E5MOTM […]

10.17.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Crossover Symmetry Shoulder Press (1-3-3) 1RM test then 3 @ 85% of new 1RM 1-Mile Run (Time) Max Effort 1-Mile Run 1000m Row (Time) Max Effort 1000m Row 100 Ab-Mat Sit Ups (Time) For Time

10.18.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Side shuffles down and back Figure 4’s Frankensteins Side lunges down and back Air Squat technique either to box or medicine ball x 15 Back Squat (1-3-3) 1RM Test day then drop to 3 reps @ new 85% Unbroken Wall Balls Test (AMRAP – Reps) For […]