Hero Friday!!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

When you show up today, please let your coach know that you have the best attitude you’ve ever had before a workout and that you’re gonna do the very best you can!!!!

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Warm-up

10 min ONLY!!!!!

Metcon (Time)

L.A.G.

19 Rounds for time (with a Partner)

2 Legless Rope Climbs

6 KB Swings (2/1.5 pood)

16 GHD Sit Ups

Zachary Tellier (Time)

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats
This can also be used as a partner WOD!

Metcon (Time)

Partner WOD

Each team must accumulate:

200 double unders

75 Kettlebell swings 70#/53#

50 Sumo deadlift high pulls 95#/65#

50 burpees

One partner can be accumulating reps. The other partner must run 200m, then they trade spots and the other partner picks up where the first partner left off.

This will continue until the team has accumulated all of their reps for each exercise.

Run Forrest Run

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
rest 7 min

RX+ Vested

800m Run (Time)

Max Effort 800m Run
rest 5 min

RX+ Vested

400m Run (Time)

Max Effort 400m Run
rest 3 min

RX+ Vested

200m Sprint for Time (Time)

RX+ Vested

It’s HUUUUUUUMP DAY!!!!!!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Split Jerk (8 x 4 @ 75%)

All sets to be performed at 75%.

20 min time cap

Metcon (Time)

For time:

25 Bar Face Burpees

30 Hang Power Snatch 95/65

35 Box Jump Overs 24/20

*Perform 5 Deadlift EMOM.

**Start the workout with 5 Deadlifts.

Rx+ – 115/80 & 30/24

MLK – Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

10 min Clock

Run 100m

10m Burpee Broad Jump w/ 2 Squats

2 Wall Walks

30 Single Unders

5 OHS w/ PVC

New Section

Skills & Thrills

1 min on/:30 sec rest

3 Rounds each of:

*Battle Ropes

*Rope Climbs

*Double Unders

*L-Sits Paralettes

Start at any station and rotate through. This is for effort and/or practice.

Metcon (AMRAP – Reps)

13 min AMRAP

1,2,3,4,……etc.

Clusters 95/65

Goblet Squats 53/35

OHS 95/65

Sunday Endurance Club

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles
afterward stretch your calves

Endurance WOD (Time)

Run 100m

Row 200m

Run 300m

Row 400m

Run 500m

Row 500m

Run 800m

Row 500m

Run 1 mile

Row 500m

Run 1.5 miles

Row 500m
Rx+ Wear a vest

Partner WOD Saturday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metcon (Time)

Grab a partner and go!

Buy in:

50 cal bike

15 rounds of:

10 Ketlebell Swings (53/35)

10 Push-up’s

10 Pull-up’s

Buy out:

50 cal row
Divide reps evenly any way you’d like

RX+ 70/53