Monthly Archives: November 2016

11.29.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (Time) 5 RFT: 12 deadlifts, 185/115 lbs 20 pull-ups 12 Clean & Jerks, 135/95 lbs. 20 T-2-B35 min time cap

11.30.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 40 minutes to complete: 20 burpees 40 dips 60 pistol squats 80 Air Squats 100 Box Jumps 120 double unders 3k Rowpartition workout any way you want

12.1.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (Time) scaled DT 5 RFT: 12 deadlifts, 105/65 lbs 9 hang power cleans, 105/65 lbs 6 push jerks, 105/65 lbs After Party romwod

11.28.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (8-8-8) 8@70% Accessory Work 500m cardio intervals x 5 w/ 1:30-2 min rest in between CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.

11.22.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Deadlift (3-3-3-3) 3@80% Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 1 barbell complex, 115/75 lbs 25 double unders1 barbell complex = 1 deadlift, 1 squat clean, 1 front squat rx+ = 135/95 lbs

11.23.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard After Party 3 rounds: 25 ab-mat sit ups 10 v-ups Metcon (Time) 4 rounds: 5 pull-ups 10 snatches, 95/65 lbs. 5 burpees 10 air squats 35 double unders

CLOSED

CrossFit Healthy Nut – CrossFit View Public Whiteboard

11.25.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up 2k row Metcon (Time) 3 rounds: 15 box jumps 12 burpees 9 pull-ups then: 100 double unders 30 Air squats After Party romwod

11.21.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (1-3-3-3) 1RM test 3@85% Metcon (AMRAP – Rounds and Reps) 13 min AMRAP: 12 alternating dumbbell snatches 9 pull-ups 6 box jumps After Party 3 rounds: 30 sec hollow holds 10 v-ups 10 hollow rocks

11.9.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up Hip Extension Assessment 1.0- Quadruped banded Rocking (back & forth, lateral) x 10 Hip Capsule Stretching (30 seconds each side) 2.0- Supine Active Hip Flexion x 15, Hip CAR’s x 5 3.0- Goblet Squats x 25 Retest Hip Extension Assessment Metcon (AMRAP – Rounds and Reps) […]