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1480 Olive Branch Parke Ln. Greenwood, IN 46143

317-360-0080

2019-10-05

CrossFit Healthy Nut - Fitness

10.5.19
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
40 minute time cap

2019-10-04

CrossFit Healthy Nut - Fitness

10.4.19
Accessory Work
Every minute on the minute for 10 min:
5 Clean & Jerks, 135/95 lbs.
Metcon (Time)
5 rounds:
12 hand-release push-ups
9 cleans, 165/105 lbs.
6 alternating leg pistol squats
followed by:
800m run (1 time after 5 rounds of work)
26 min time cap

2019-10-03

CrossFit Healthy Nut - Fitness

10.3.19
Front Squat (3-3-3-2-2)
3@85%
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
26 min time cap

2019-10-02

CrossFit Healthy Nut - Fitness

10.2.19
Deadlift (3-3-3-3-3)
87%
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

2019-10-01

CrossFit Healthy Nut - Fitness

10.1.19
Back Squat (3-3-3-2-2)
3@85%
2@88%
Metcon (Time)
5 rounds:
12 alternating DB snatches, 50/35 lbs.
10 thrusters, 95/65 lbs.
8 SDHP, 95/65 lbs
20 calories row
25 min time cap

2019-09-30

CrossFit Healthy Nut - Fitness

9.30.19
Accessory Work
1000m row x 3 rounds w/2 min rest
Diane meets Elizabeth (Time)
Diane for Time:
21-15-9
Deadlift, 225/155 lbs
Handstand Push-up

immediately followed by:

Elizabeth for Time:
21-15-9
Clean, 135/95 lbs
Ring Dip
25 min time cap

2019-09-28

CrossFit Healthy Nut - Fitness

9.28.19
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
40 min time cap

2019-09-27

CrossFit Healthy Nut - Fitness

9.27.19
Front Squat (5-5-3-3)
5@80%
3@85%
Metcon (Time)
5 rounds:
10 HSPU
15 snatches, 95/65 lbs,
20 calorie row
25 Air Squats
25 min time cap

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