TGI Thursday

Turn 2 CrossFit Workout of the Day

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Warm-up

Row 500m

Junkyard Dog

Burgener Warm Up PVC or 45/35/15

12 min EMOM

Odd min: 4-6 Power Cleans

Even min: 4-6 Front Squats

Note: We’re working to build to something heavy today. Try to keep both movements at the same loads throughout the EMOM.

Metcon (3 Rounds for reps)

5 min AMRAP

9 Hang Power Snatch 95/65

9 Box Jump Overs

rest 5 min

5 min AMRAP

6 Hang Power Snatch 115/80

6 Box Jump Overs

rest 5 min

5 Min AMRAP

3 Hang Power Snatch 135/95

3 Box Jump Overs

RX+ – 115/80, 135/95 & 155/105

Fun Friday!

Turn 2 CrossFit Workout of the Day

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The Crossfit Warm-up (No Measure)

10m Sampson Stretch

10 Overhead Squats

10 GHD’s

10 Hip Extensions

10 Pull ups

10 Ring Dips

10 Squat Therapy

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Car 294 (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 25 minutes

18 calorie Air Bike

12 Reverse Alternating Lunges

24 Jumping Air Squats

32 Wall Ball Sit-Ups (20/14 lb)

31 Synchronized Burpees

*Perform 7 Push-Ups every 5 minutes
*Perform the work in the order written.

*Break up the work between partners as needed.

*One partner works at a time.

*Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Two’s Day, February 25th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Run 300m

2 Rounds of:

50 Jumping Jacks

5 Press 45/35

5 Push Press

5 Push Jerk

5 Split Jerk

5 Behind the neck Press

50 Single/Double Unders

Behind The Neck Jerk (7 Set of 1 rep)

If you are proficient in this movement, then work up to a heavy single.

If you are not, then just work up to a moderately heavy single.

Watch the video BEFORE showing up to class.

https://youtu.be/UP7JTvtetKM

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

25 Double Unders

12 Push Press 95/65

1 Rope Climb

RX+ – 115/85 & Legless

Body-Armor

4 Rounds NFT

10m DB Push Crawl 50’s/35’s https://youtu.be/PggSsnWz8oI

10 Evil Wheel

Thursday

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)

Bench Press (9 x 3)

9 x 3 @ 80%

*Try and go every 2min

cap @ 20min

“Stark” (Time)

20 Power Cleans 115/75

20 Box Jump Overs 24/20

15 Power Cleans 115/75

20 Box Jump Overs 24/20

10 Power Cleans 115/75

20 Box Jump Overs 24/20

5 Power Cleans 115/75
*Rx+ = 155/105

Body-Armor

4 Rounds

5 RMUs

8 Cal Bike

Wimpy Wednesday

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)

Double-Unders

10 minutes to log 3 max unbroken sets

“Infinity War” (Time)

33-27-21-15-9-3

Cal Row

Wall Ball 20/14

Pull-Ups
Rx+ = Bike

Body-Armor

4 rounds

12 Reverse V-up

12 KB Single Leg DL (ea) 53/35

Tickle me Tuesday

Turn 2 CrossFit Workout of the Day

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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

Power Snatch (1 & 3)

12 min EMOM

Odd- 1 Hang Power Snatch

Even- 3 Power Snatches

*You can add weight but you cannot take off weight.

“Cattywampus” (3 Rounds for reps)

3 Rounds

5min AMRAP

9 Power Snatch 95/65

9 Burpees Over Bar (lateral)

9 ABMat Sit Ups

**Rest 2 minutes between rounds
*Rx+ = T2B & 135/95

*Score each round for reps

Body-Armor

3 sets

30 second ring dip hold (Bottom)

30 second ring dip hold (Top)