Hero WOD Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run, row, ski, bike

10m quad stretch

10m lateral lunge

10m toe grab

10 arm circles (forward & backward)

GET READY FOR YOUR WOD

Push-ups (Log Set 5 (Max))

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

Metcon (Time)

Partner WOD

26 Rounds For Time: (I Go, You Go)

6 Calorie Bike

6 DB Goblet Thruster 50/35

6 Alt. DB Snatch

6 Toes to Bar
One Partner completes full round before switching.

13 rounds each

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 bike

Couch stretch

10 PVC pass throughs

10 PVC good mornings

10 PVC deadlifts

2:00 bike

10m Sampson stretch (focus on stretching the psoas)

10 ring rows

10 empty barbell deadlifts

Deadlift (5×3 70-75%)

“The Grinch” (5 Rounds for reps)

5 Rounds (1 Min Stations):

Calorie Assault Bike

Pinch Plate Hold (35s/25s)

Strict Pullups

-Rest-
Pinch Plate Hold Demo- https://www.youtube.com/watch?v=wd6TBotqpPQ

*When scoring the Pinch Plate Hold, subtract 1 rep for each drop and reset

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m row (22-24 SPM)

10m sampson to elbow/reach

5 sumo squats

200m row (25-27 SPM)

5 ring rows

5 burpees over empty barbell

5 hang cleans 45/35

5 back squats 45/35

Back Squat (1×20)

Add 5-10# from last 20 rep Back Squat (2/17)

“The Lorax” (Time)

For Time:

21-15-9

Calorie Row

Front Squats 95/65

into…

15-12-9

Toes to Bar

Hang Cleans 95/65

into…

12-9-6

Lateral Burpee Over Bar

Thrusters 95/65

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

10m toe grab

10m inch worm

10 PVC pass throughs & shoulder stretches

5 lighter DBall over the shoulder

10 empty barbell bench presses

Bench Press (5×5 60-65%)

“Horton the Elephant” (Time)

4 Rounds For Time:

400m Run

10 Dball Over Shoulder 90/70
RX+=Choose Heavier Dball/Sandbag

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

15/12 cal bike

20m bear crawl

Shoulder stretches with band on rig

12/9 cal bike

10 kipping swings

10 step ups

10 light DB hang clean & jerks

10m bear crawl with light DB

Push-ups (Log Set 5 (Max Set))

“The Cat in the Hat” (AMRAP – Rounds and Reps)

20 Min AMRAP:

10 Chest to Bar Pullups

20m DB Bear Crawl 50/35

25 DB Box Step Ups 24/20″

30 DB Hang Clean and Jerks 50/35
*Switch every 5 reps on the DB Hang Clean and Jerks

Demo of DB Bear Crawl (video shows with KB, but use the same points of performance)

https://www.youtube.com/watch?v=f9TximDzUCI

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Metcon (5 Rounds for reps)

Team of 3!

One partner works, one partner holds plank/wall sit/ bar hang etc., one partner runs 400m…

0-8 max 100m runs—- plank

8-16 max calorie row—- wall sit

16-24 max sled push (25m)—- bar hang

24-32 max wallball sit-ups over box (throw to eachother over box)— overhead plate hold

32-40 back rack barbell carry (25m)(185/125)—- DBall hold

*25m(sled/carry)= 1 Rep
RX+= Vested