Monthly Archives: December 2016

12.30.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (Time) For Time: 5K row 50 box jumps 50 HSPU 50 KB swings 50 push-ups 50 snatches, 95/65 lbs.Partition anyway that you desire 25 min time cap After Party Romwod

12.26.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (5-5-5-5-5) 5@83% Metcon (Time) 4 rounds: 10 hang power cleans, 105/65 lbs. 15 box jumps, 20/14 lbs 20 wall balls, 20/14 lbs25 min. time cap

12.27.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Warm-up 500m x 8 rounds sub 1:55/2:15 pace w/ 1 min rest between rounds 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 3 rounds: 15 Rower Pikes 20 ab-mat sit-ups

12.28.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Front Squat (3-3-3-3) 85% Annie (Time) 50-40-30-20-10 Double-unders Sit-ups12 min time cap then straight into…… Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 12 KB swings 9 snatches, 95/65 lbs 6 lunges, 95/65 lbs

12.29.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Power Clean (5-5-5-5) Super light weight, technique work Deadlift (3-3-3-3) 85% Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

12.23.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (5-5-5-5-5) 80% Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 5 C&J, 115/85 lbs. 10 bar facing burpees 5 wall climbs After Party romwod

12.19.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Deadlift (3-3-3-3) 3@80% CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar […]

12.20.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Shoulder Press (5-5-5-3) 5@80% 3@85% CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# 500m Row (Time) Max Effort 500m Row After Party 50 abmat sit-ups 50 rower pikes Partition however you want

12.21.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Back Squat (5-5-5) 82% CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#Rest 5 minutes then straight into max wall ball WOD Max Set of Wall Balls (AMRAP – Reps) […]

12.22.16

CrossFit Healthy Nut – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 min AMRAP: 5 man makers 10 pull-ups 15 dips 20 box jumps, 20/14 in. 25 KB swings Shoulder Press (4-4-4-4) 80% After Party 1 min plank holds x 3 50 v-ups