SC & J DAY!

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

500m row

10 PVC pass throughs

:30 couch stretch (each side)

:30 pigeon stretch (each side)

350m row

5-10 front squat 45/35

5-10 push press 45/35

200m row

3 squat cleans (add weight)

3 push jerks (add weight)

Squat Clean and Jerk (1×1)

12 mins to work up to a 1 rep max

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

-20 wall balls 20/14

-200m run

-20 alt. DB snatches 50/35
R/L=2

RX+=25/16

SERC

Turn 2 CrossFit Workout of the Day

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Boxer Briefs (Time)

Every 4 min x 5 Rounds

300m Run + 18/15 Cal Row

Time Remaining: Dead Hang (Pull-up Bar)

RX+ = Vested

Rest 4 min

5 x 200 Run

20 Split + Rotation Jumps (plate)

2 x 500m Run

20 WallBall Russian Toss (25/20)

10 x 100m Run (10 Rounds for time)

Rest 30 sec

RX+ = Vested

Boxer Briefs Reps (AMRAP – Reps)

Total Seconds hanging in part 1 of Boxer Briefs.

RX+ = Vested

Hero WOD Friday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

3:00 row, bike, ski, or 500m run

2 rounds of:

10 PVC pass throughs

10 PVC good mornings

10m quad stretch

10m knees to chest

10 air squats

*GET READY FOR YOUR WOD*

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Ronnie Henderson (Time)

20 Deadlifts (225/135 lb)

500 meter Row

10 Deadlifts (275/185 lb)

500 meter Row

5 Deadlifts (315/225 lb)

500 meter Row
This Firefighter Hero WOD is dedicated to Ronnie Henderson, FDNY, Engine 279, who was killed on September 11, 2001.

CHIEF (5 Rounds for reps)

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

Don’t let go

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

ROWING BOWLING

5 rounds of an 85m row. *FOR EVERY m over/under 85m, perform 1 burpee broad jump.*

HINT, stop pulling 10-20m early

THEN,

-world’s greatest stretch (each side)

-5-10 sumo squats

Back Rack Lunge (5×10)

2:00 min EMOM

Light to moderate weight. Increase weight 5-10 lbs from last week if possible. Weight stays the same for all sets.

Metcon (AMRAP – Reps)

16 min AMRAP of:

2/2, 4/4, 6/6, 8/8, 10/10,…….

-man makers 35/25

-alt. step-ups 24/20 (R/L=2)
RX+=50/35

Reach high

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

500m run

*then 2 rounds of*

-:30 couch stretch

-10m high knees

-10m butt kickers

-10 air squats

-5 yogi push-ups

Accessory Work

5 rounds of:

-2 wall walks

-10 weighted abmat sit-ups (weight is up to you)

scaled = 30 plank shoulder taps (R/L=2), abmat sit-ups

*12 min time cap*

Metcon (Time)

3 rounds of:

-400m run

-15 med ball cleans 20/14

-3 rope climbs
RX+=25/16

ROMWOD (No Measure)

Grab a short version of a daily ROMWOD and do it.

Don’t forget to breathe

Turn 2 CrossFit Workout of the Day

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Bench Press (Heavy Double)

12 mins to work up to a heavy 2 rep

Warm-up (No Measure)

10/8 cal assault bike

iron cross stretch (each side)

thread the needle stretch (each side)

10/8 cal assault bike

10 bench press 45/35

10 kipping swings

10/8 cal assault bike

5 bench press (add weight)

Metcon (4 Rounds for time)

4 4:00 rounds of:

-15/12 cal assault bike

-12 toes 2 bar

-9 burpees
Work for your rest. Each round is scored for time