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1480 Olive Branch Parke Ln. Greenwood, IN 46143

317-360-0080

2019-07-20

CrossFit Healthy Nut - Fitness

7.20.19
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

2019-07-19

CrossFit Healthy Nut - Fitness

7.19.19
Back Squat (1 Rep Max)
Take 3-5 sets of warm up to work up to your new 1 rep max
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

2019-07-18

CrossFit Healthy Nut - Fitness

7.18.19
Deadlift (3-3-3-3-3)
3 @ 85%
Metcon (AMRAP - Rounds and Reps)
5 rounds:
10 S-2-O, 115/65 lbs.
25 ab-mat sit-ups
10 HSPU
25 min time cap

2019-07-17

CrossFit Healthy Nut - Fitness

7.17.19
Front Squat (1 Rep Max Test)
Take 3-5 sets of warm up to work up to your new 1 rep max
Metcon (AMRAP - Rounds and Reps)
22 min AMRAP:
20 calorie row
15 cleans, 135/95 lbs.
10 push-ups

2019-07-16

CrossFit Healthy Nut - Fitness

7.16.19
Accessory Work
1000m row x 3 rounds w/2 min rest
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
10 thrusters, 95/65 lbs
12 T-2-B
14 calorie row

2019-07-15

CrossFit Healthy Nut - Fitness

Retest of 5.20.19
Back Squat (2-2-2-2-2)
88%
Double Helen (Time)
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell
To learn more about Double Helen click here
28 min time cap

2019-07-12

CrossFit Healthy Nut - Fitness

7.12.19
Front Squat (5-3-3-3-3)
5 @ 80%
3 @ 85%
Metcon (Time)
4 rounds:
25 wall balls, 20/14 lbs
20 box jumps, 24/20 in.
15 hang power cleans, 95/65 lbs.

2019-07-11

CrossFit Healthy Nut - Fitness

7.11.19
Accessory Work
500m x 6 rounds w/1 min rest
Metcon (AMRAP - Rounds and Reps)
22 min AMRAP:
10 deadlifts, 225/165 lbs.
10 bar facing burpees
10 push-ups
10 HSPU

Every 5 minutes stop and do 3 wall climbs

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