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1480 Olive Branch Parke Ln. Greenwood, IN 46143

317-360-0080

2019-10-26

CrossFit Healthy Nut - Fitness

10.26.19
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
40 min time cap

2019-10-25

CrossFit Healthy Nut - Fitness

10.25.19
Front Squat (5-5-5-3-3)
5@80%
3@85%
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

2019-10-24

CrossFit Healthy Nut - Fitness

10.24.19
Deadlift (5-5-5-3-3)
5 @ 80%
3 @ 85%
Metcon (Time)
5 rounds:
10 HSPU
6 snatches, 95/65 lbs.
10 pull-ups
10 KB swings, 53/35 lbs.
20 min time cap

2019-10-23

CrossFit Healthy Nut - Fitness

10.23.19
Accessory Work
500m x 6 rounds w/1 min rest
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

2019-10-22

CrossFit Healthy Nut - Fitness

10.22.19
Back Squat (5-5-5-3-3)
5@80%
3@85%
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
20 wall balls, 20/14 lbs
10 hang power cleans, 95/65 lbs.
20 calorie row

2019-10-21

CrossFit Healthy Nut - Fitness

10.21.19
Shoulder Press (5-5-5-3-3)
5 @ 80%
3 @ 85%
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
10 HSPU
15 cleans, 135/95 lbs.
500m row

2019-10-19

CrossFit Healthy Nut - Fitness

10.19.19
Accessory Work
Open WOD 20.2 TBD

2019-10-18

CrossFit Healthy Nut - Fitness

10.18.19
Back Squat (5-5-2-2-2)
5@80%
2@88%
Metcon (Time)
For Time:
30 Clean & Jerks, 135/95 lbs.
50 T-2-B
30 thrusters, 95/65 lbs.
50 Box Jumps, 24/20 in.
25 min time cap

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