Partner WOD Saturday!

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

Coach’s choice

Metcon (Time)

Get To Work Teams!
800m run

50 burpees over the bar

400m run

50 thrusters 95/65

200m run

50 KB swings 50/35

400m run

50 pull-ups

800m run

All runs are together. Divide movements evenly. Only 1 athlete works at a time.

Hero WOD Friday

Turn 2 CrossFit Workout of the Day

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Warm Legs & PVC (No Measure)

2 Rounds

10 Cal Assault Bike/Ski Erg

10m Knees to Chest

10m Quad Stretch

10m Lateral Lunge

10m Bear Crawl

PVC Pipe:

10 Good Mornings

20 Deadlifts

30 Pass-Throughs

The Dean (Time)

8 Rounds for time:

11 Single DB Box Step-up (50/35)

22 Unbroken Double Unders

2 Rope Climbs

1 Squat Clean 225/155

Cash-Out: 2,019m Row
Dean Hale Passed away November 22, 2019 after a long battle with job related cancer. Dean was a beloved husband, father, brother, friend and Fireman. Dean leaves behind his wife Audrey and three children, Wyatt, Brittany and Stephanie. Dean served the city of Murrieta since 2007, the City of Alhambra for 17 years and proudly served as local 3540 president for 6 years.

8 Rounds = Diagnosed in 2008

11 Step-ups = November moth of passing – Represents Wyatt stepping up as the man of the house

22 Unbroken DU = 22nd day of the month when he passed – The unbreakable bond between a father and his twin daughters

2 Rope Climbs = The 2 times he climbed out of cancers hold

1 Squat Clean = The weight you would pick up and place on your shoulders for Audrey

2,019m Row = Year of passing

Thursday

Turn 2 CrossFit Workout of the Day

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Warm-up 2 (No Measure)

2 Rounds:

10m High knee jog

10m Ass kick jog

10m backward jog

10m Fast Jog

**then with a light KB**

15 Goblet Squat

10 Single Arm KB Swing (5 each)

15 SDLHP

10 Single Arm KB Should Press (5 each)

Shoulder Press (5,4,3,1,1)

12 minutes to complete

“Continental Soldier” (5 Rounds for calories)

Every 3 minutes for 5 rounds

7 D-Ball over the shoulder 90/70

6 Chest to bar Pull-Ups

5 Hand release Push-Ups

Assault bike remaining time for calories
**Rest 2 minutes between rounds

**Rx+ = Strict HSPU

Body-Armor

5 rounds

10 V-ups

10 push ups

Wimpy Wednesday

Turn 2 CrossFit Workout of the Day

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Warm-up 4 (No Measure)

2 Minutes

Row/Bike/Ski

3 Rounds

5 Banded Face Pulls

5 Banded Chest Flies

5 Banded Lat Raises

Skills

10 minutes to practice

Ring MU

or Strict Ring MU

or MU Kip

Liquid Death (Time)

50 DU

2 Iron Legs 95/65

50 Abmat Sit-ups

40 DU

2 Iron Legs 95/65

40 Abmat Sit-ups

30 DU

2 Iron Legs 95/65

30 Abmat Sit-ups

20 DU

2 Iron Legs 95/65

20 Abmat Sit-ups
1 Iron Leg is:

3 Front squats

3 Overhead Squats

3 Back Squats

Do not put the bar down, must be unbroken

**Rx+ = 115/80

Body-Armor

4 Rounds

8 cal Assault Bike

10 Toe to bar

Terrific Tuesday

Turn 2 CrossFit Workout of the Day

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Warm-up

2 Rounds

15 Calorie Assault bike

10 Overhead Squat w/PVC

10 V-ups

10 Superman

:30 each leg couch stretch

Hang Squat Snatch + Squat Snatch (1 + 1)

1 Hang Squat Snatch + 1 Squat Snatch

12 minutes to build to a heavy

Pistol Pete (Version 1) (Time)

For time:

21-18-15-12-9-6-3

Alternating Pistols

DL 115/80

Pistol Pete (Version 2) (Time)

For time:

42-36-30-24-18-12-6

Air Squat

21-18-15-12-9-6-3

DL 95/65

Body-Armor

3 rounds

25 Banded Pull aparts

25 banded tricep extensions

Monday

Turn 2 CrossFit Workout of the Day

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Warm-up 1 (No Measure)

2 Rounds

250m Row

10m Sampson Stretch

10m Inch Worm

1 Barbell Warm-Up Cycle

Barbell Warm-Up Cycle is…

5 Deadlift

5 Hang Muscle Clean

5 Front Squat

5 Shoulder Press

5 Good Mornings

5 Elbow Roll Forward (each arm)

Skills

4 Rounds of:

6 Alt. Pistols

4 Turkish Get ups w/medicine ball

**no more than 12 minutes**

*Practice Pistols if you don’t have them yet.

*Turkish Get ups with a medicine ball focus on balance over strength so keep that in mind.

Ragnarok (Weight)

16 Minute ALT EMOM

Odd: 7 Power Clean

Even: 7 HSPU
*Pick your own weight, do not drop the weight during the WOD.

**Rx+ = HSPU on 45lbs plates

Body-Armor

3 rounds

20 box step ups

15 Glute Bridges

About them Legs

Turn 2 CrossFit Workout of the Day

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Metcon (Time)

About Them Legs

800m Run

2 rounds

100m Walking Lunge

400m Run

1 min Plank Hold

Rest 2 min:

800m Run

40-30-20-10

Banded Good Mornings

Abmat Sit-ups

*200m Run after every set

Rest 1 min:

800m Run

**RX+ = Vested