Thick Thursday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

Run/Row/Bike 3 min

Then….

9:00 min of :50s on, :10s off of: (each movement 3X)

Plank Hold Variations

Inch worm w/ 3s hold in reach

Singles

Accessory Work

10 min EMOM of Deadlifts:

Min 1,2 & 3 – 7 Reps Full ROM

Min 4,5 & 6 – 5 Reps 2-4″ off the ground

Min 7,8 & 9 – 3 Reps Just below the knee

Min 10 – Max Effort DL’s Full ROM

“Cold War” (Time)

5 rounds for time

10 Single arm Russian KB swing left 1.5/1 pood

10 Single arm Russian KB swing right 1.5/1 pood

10 Burpee Box Jump over

10 Handstand Push-ups
Rx+ = 2/1.5 pood

https://youtu.be/XqWhdjAWdx8

Cold War – Scaled (Time)

4 rounds for time

20 Odd Object Russian swings

20 burpee over object

20 Hand release Push-ups
https://youtu.be/XqWhdjAWdx8

Modifications

Odd Objects for Russian KB Swings & Reps

BBJO Odd Object & Reps

Handstand Holds, Box HSPU & Hand Release PU’s

We Go This Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds of:

:30 Jump Rope

10 Down Ups

:30 High Knees

10 Good Mornings

:30 Jumping Jacks

10 Push Press

:30 Butt Kickers

10 AbMat Sit-Ups

Accessory Work

Double Tabata:

:20s on/:10s off

8 Rounds ea.

Bottom Hold Air Squat

Reverse Lunges

Bat Soup (AMRAP – Rounds and Reps)

12 minute amrap:

10 Single KB/DB Devil Press (alt. arms) 50/35

20 Toes over Object
Rx+ = 70/50

Bat Soup – Scaled (AMRAP – Rounds and Reps)

12 minute amrap:

10 Odd Object Burpee Ground to Overhead

20 Toes over Object

Body-Armor

3 sets

8-10 floor press with moderate weight

20-30 glute Bridges

Totally Awesome Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 rounds

9 Burpees

6 Jumping Lunges

9 Push-ups

6 Cherry Pickers

“Strict” (Time)

for time

1000m row/bike/run

20 Shoulder press 95/65

20 strict pull-up

40 odd object squat

20 strict pull-up

20 Shoulder press 95/65

1000m row/bike/run
** No knee bend on the Shoulder press, these are strict movements

**You may hold your Odd Object any way you wish

Strict – Scaled (Time)

1000m row/bike/run

20 Odd Object Shoulder Press

20 Odd Object strict rows

40 odd object squat

20 Odd Object strict rows

20 Odd Object Shoulder Press

1000m row/bike/run
**You should use a weight in which you cannot complete all 20 presses unbroken.

**During the Squat, you may hold the object anyway you want.

Monday Mayhem

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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SYLB Workout 1 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

Accessory Work

3 Sets

10 ea Single leg DL with light weight

12 bent over row with light weight

Endurance Sunday Run-Day

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

Endurance class is cancelled- please run at home. Masked or not i your decision. 🙂

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Interval 5k (Time)

Run a 5k for time.

Every 3 minutes: sprint 30 seconds.

(3:00, 6:00, 9:00, 12:00 etc.)

RX+ = Vested

*Do Not sprint on the 0:00

**Sprint = 90% effort- you should be running fast enough it hurts after 12-15 seconds, but not too fast that you can’t go all 30 seconds

*** Use your phone and download MapMyRun or running app that you can see distance and time while running. This will allow you to run 1.55 miles and turn around so that you complete 3.10 miles. It will also help you know when to sprint and when to stop.

100bp: Metcon (Time)

Extra Optional Work

If you haven’t attacked this one yet, and want more work:

100 Burpees For Time

* Every 1 minute, run 100m

RX+ = Vested

* If you don’t have 100m, then run 15 seconds away from your starting point, and 15 seconds back (if you can run a 8min mile)

**Add or Subtract 1 second on run for every :30 sec off of 8 min pace.

Ex 1: Run a 7 minute mile- that’s 1:00 difference. So Run 13 seconds one way and turn around instead of 15 seconds.

Ex 2: Run a 10:30 minute mile- that’s 2:30 difference. (5 sets of 30 sec. So run for 20 seconds one way before turning around.

Saturday, April 4th Wod

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Its Coach Jaime’s Birthday everybody. Be sure to wish her a Happy Birthday!!!

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Metcon (Time)

We need a password today’s for the class – 910957

Happy 41st Birthday Coach Jaime!!

4-4-1979

Wod!

4 Rounds

(4)-teen Burpee Pull Ups

19 Wall Balls (Unbroken)

79 sec Plank Hold (weighted if you want)

41 Double Unders

Home Workout Format

4 Rounds

(4)-teen Burpee Broad Jump

19 Goblet Squats or Wall Ball as high as possible

79 sec Plank Hold

41 Doubles/82 Single/50 Penguin Taps

*Plank Holds are accumulated time & 1 min 19 sec. Let’s just say 1 min 20 sec.

Home Hero Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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HOMEBODY (AMRAP – Rounds and Reps)

AMRAP in 19 minutes

4 Wall Walks

14 Jumping Air Squats

24 Mountain Climbers (Right+Left = 1)

34 Jumping Jacks
Background: This workout was inspired by the medical professionals and essential workers keeping our communities safe and healthy during the COVID-19 pandemic (hence 19 minutes), and also to inspire all the people quarantined and sheltering in place.

Most people working out at home don’t have much equipment but with this workout all you need is drive. This aerobic piece involves zero equipment and targets both the upper and lower body.

BROOMSTICK MILE (Time)

For Time

25 Back Squats

25 Front Squats

25 OH Squats

400m Run

25 Shoulder Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Power Cleans

400m Run

50 Snatches

400m Run

Perform all movements except the run with a PVC pipe (or broom stick).

RX+ = Barbell

RONIN (Time)

For Time

21-15-9-15-21 reps of:

Box Jump Overs (24/20 in)

Alternating Dumbbell Snatches (50/35 lb)

After each round perform:

5 Muscle-Ups