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1480 Olive Branch Parke Ln. Greenwood, IN 46143

317-360-0080

2019-09-20

CrossFit Healthy Nut - Fitness

9.20.19
Shoulder Press (3-3-3)
85%
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 Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
30 min time cap

2019-09-19

CrossFit Healthy Nut - Fitness

9.19.19
Front Squat (2-2-2-1)
2@88%
1 Rep Max @ 100%
Metcon (AMRAP - Rounds and Reps)
4 rounds:
25 wall balls, 20/14 lbs.
10 dips
15 push-ups
2 power cleans, 185/115 lbs.
22 min time cap

2019-09-18

CrossFit Healthy Nut - Fitness

9.18.19
Deadlift (3-3-3-3-3)
87%
Metcon (Time)
5 rounds:
500m row
10 HSPU
12 pull-ups
25 min time cap

2019-09-17

CrossFit Healthy Nut - Fitness

9.17.19
Back Squat (2-2-2-1)
2@88%
1 Rep Max @ 100%
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
12 front squats, 95/65 lbs.
9 hang power cleans, 95/65 lbs.
6 T-2-B

2019-09-16

CrossFit Healthy Nut - Fitness

9.16.19
Accessory Work
500m row x 6 rounds w/1 min rest
Metcon (Time)
4 rounds:
10 clean and jerks, 135/95 lbs
15 KB swings, 53/35 lbs.
10 burpee box jumps
50 double unders
22 min time cap

2019-09-14

CrossFit Healthy Nut - Fitness

9.14.19
12 WODs of Christmas (Time)
For time:
12 Jumping Squats, 75 lbs
11 Weighted Walking Lunges, 75 lbs
10 Double Unders
9 Burpee Box Jumps
8 Knees To Elbows
7 Pull-ups
6 Sumo Deadlift High Pulls, 75 lbs
5 Deadlifts, 75 lbs
4 Power Cleans, 75 lbs
3 Push Press, 75 lbs
2 Thrusters, 75 lbs
Run, 200 m
40 min time cap.
Just like the song, it is a build workout, meaning first movement is 200m run then 2 thrusters, then back to 200m run then thrusters, then push presses then back to 200m run to start cycle again

2019-09-13

CrossFit Healthy Nut - Fitness

9.13.19
Shoulder Press (3-3-3-3)
86%
Metcon (Time)
4 rounds:
20 ab-mat sit-ups
15 pull-ups
10 alternating DB snatches, 50/35 lbs.
5 strict T-2-B

immediately followed by:
1/2 mile run
23 min time cap

2019-09-12

CrossFit Healthy Nut - Fitness

9.12.19
Front Squat (5-5-5-2-2)
5 @ 80%
2 @ 88%
Metcon (Time)
5 rounds:
10 alternating lunges, 95/65 lbs.
6 snatches, 95/65 lbs.
10 bar facing burpees
500m row
25 min time cap

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