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1480 Olive Branch Parke Ln. Greenwood, IN 46143

317-360-0080

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

2019-09-11

CrossFit Healthy Nut - Fitness

9.11.19
Accessory Work
4 reps Every minute on the minute for 10 min:

Clean and Jerks, 135/95 lbs.
Metcon (Time)
For Time:
125 double unders
100 KB swings, 53/35 lbs.
75 pull-ups
50 dips
25 cleans, 165/115 lbs.
30 min time cap

2019-09-10

CrossFit Healthy Nut - Fitness

9.10.19
Accessory Work
500m x 8 rounds w/ 1 min rest
Metcon (Time)
21-15-9 of:
HSPU
T-2-B
hang power cleans, 95/65 lbs.

immediately followed by:
1 mile run
20 min time cap

2019-09-09

CrossFit Healthy Nut - Fitness

9.9.19
Back Squat (5-5-5-2-2)
5 @ 80%
2 @ 88%
Metcon (Time)
4 rounds:
25 wall balls , 20/14 lbs.
20 box jumps, 24/20 in.
15 KB swings, 53/35 lbs.
10 snatches, 95/65 lbs.
20 min time cap

2019-09-07

CrossFit Healthy Nut - Fitness

9.7.19
Metcon (Time)
1 mile run
100 push-ups
75 cleans, 135/95 lbs.
50 S-2-O, 135/95 lbs.
50 dips
50 pull-ups
40 min time cap

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