Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

10m quad stretch

Pigeon stretch

PVC pass throughs

10 PVC overhead squats

Kipping pull-ups

Back Squat w/2 second pause (DBL Progression Week 9)

Take one or two sets to work up to what you did last week. Once you get to that number, perform 3 sets of 6 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
*Last week of this progression

“Quatro” (4 Rounds for time)

4 Sets:

Every 4 Minutes, complete:

14 Pullups

7 Overhead Squats 115/75

250/200m Row

*Score is your time for each set.
Rx+=18 Pullups, 9 Overhead Squats

Saturday Team WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Team of 3!

25 Min AMRAP:

110 Cal Row

75 Thrusters 95/65

30 Pullups

110 Cal Row

75 Power Snatches 115/75

30 Pullups

110 Cal Row

75 Clean and Jerks 135/95

30 Pullups
One athlete works at a time

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run, row, ski, or 15/12 cal bike

10 arm circles (forward & backward)

10 “open/close” arms

20m butt kickers

20m Bear crawl

Leg swings on rig

10 air squats

Karen Arnold (Time)

For Time:

150 Goblet Squats 53/35

*perform 5 burpees at the top of each minute beginning at 0:00
This memorial workout is dedicated to Karen Arnold who passed away on April 4, 2020.

Karen was a pillar in the Alaskan CrossFit, Gymnastics and Power Lifting communities, coaching at several Alaskan CrossFit gyms (including @crossfit_northern_exposure, @crossfitanchorage, and @crossfitalaska) and events. She had a passion for lifting heavy, coaching kids, handstands, and participating in every community event possible.

“Lift something heavy and eat a cupcake!” was her tagline.

According to the submission to WODwell, Karen and her husband Derick moved to Nebraska in 2016, and in 2018 became the owner and head trainer at Xtreme Performance and Conditioning.

The workout was designed as a collaboration by members of the CrossFit community in Alaska, with Karen in mind. She reportedly loved doing Wall Ball Shots and Burpees.

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Metcon (Time)

Teams of 2!

For Time:

100-80-60-40-20

Cal Ski

Push Presses 115/75

GHD Situps

*after each round run 300m together
35 min time cap

One athlete works at a time

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

Couch stretch (2x each side)

Pigeon stretch (2x each side)

5 sumo squats

PVC pass throughs & shoulder stretches

5 PVC overhead squats

5 PVC squat snatches

Metcon (2 Rounds for time)

Rowing Intervals:

1000m Row

-Rest 2 Minutes

1000m Row

*Score is time for each set.
*Burpee penalty after rowing intervals for every second (+/-) off of first time.

The purpose of this is to teach you to always be conscious of your pace. The goal is to find a pace and be able to hold that consistently when you are tired.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

“Olympic Rings” (AMRAP – Reps)

5 Min AMRAP:

20 Squat Snatches 95/65

15 Squat Snatches 115/75

Max Squat Snatches 135/95

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10m inch worm

10m quad stretch

10m lateral lunge

10m high knees

10m butt kickers

10 banded pull aparts (across chest & overhead)

Strict HSPU/ Pushup (DBL Progression Week 8)

Choose a scale for the Strict HSPU that you used from last week. Perform 3 sets of 6 reps. The goal is to stay on the wall for 6. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.

If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×10 for the pushups.

“Team USA” (Time)

For Time:

800m Run

60 Wallballs (20/14)

50 Toes to Bars

40 Alt DB Snatches (50/35)

30 Box Jump Overs (24/20″)

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike

Worlds greatest stretch

5 yogi push-ups

10 air squats

5 squat cleans 45/35

Power Clean (DBL Progression Week 8)

Take one or two sets to work up to your Power Clean weight from the previous week. Once you get to that number, perform 3 sets of 5 reps at that number. Each set must be touch and go reps.

“Going for the Gold” (AMRAP – Rounds and Reps)

20 Min AMRAP:

1 Squat Clean 135/95

1 Round of “Cindy”

2 Squat Cleans

1 Round of “Cindy”

3 Squat Cleans….

*Continue pattern adding 1 Squat Clean every round
RX+= 185/125

1 Round of “Cindy”

5 Pullups

10 Pushups

15 Air Squats