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1480 Olive Branch Parke Ln. Greenwood, IN 46143

317-360-0080

2019-06-18

CrossFit Healthy Nut - Fitness

Retest of 3.6.19
Deadlift (3-3-3-3-3)
85%
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP:
10 Clean & Jerks, 135/95 lbs.
20 calorie row

2019-06-17

CrossFit Healthy Nut - Fitness

Retest of 5.7.19
Shoulder Press (3-3-3-3-3)
87%
Metcon (Time)
For Time:
50 wall balls, 24/20 lbs.
5K row
50 wall balls, 24/20 lbs.
30 min time cap

2019-06-15

CrossFit Healthy Nut - Fitness

6.15.19
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

2019-06-14

CrossFit Healthy Nut - Fitness

6.14.19
Back Squat (5-5-5-5-5)
80%
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

2019-06-13

CrossFit Healthy Nut - Fitness

6.13.19
Shoulder Press (3-3-3-3-3)
85%
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
22 min time cap

2019-06-12

CrossFit Healthy Nut - Fitness

6.12.19
Accessory Work
500m row x 6 rounds w/1 min rest
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min time cap
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
8 min time cap. This is not an error. Fran is to be performed twice. Rest only a few minutes to catch your breath and then do Fran again for the second time, recording both times.

2019-06-11

CrossFit Healthy Nut - Fitness

6.11.19
Deadlift (3EMOTM for 10 min)
3 reps every minute on the minute for 10 minutes @ 75% of 1RM deadlift
Metcon (Time)
5 rounds:
20 T-2-B
20 hang power cleans, 95/65 lbs.
20 calorie row
25 min time cap

2019-06-10

CrossFit Healthy Nut - Fitness

6.10.19
Back Squat (3-3-3-3-3)
87%
Metcon (Time)
3 rounds:
20 box jumps, 24/20 in.
15 Squat Cleans, 135/95 lbs
20 burpees
22 min time cap

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