Short Sprints Sunday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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1A: Metcon (AMRAP – Reps)

Death By Shuttle Runs- 12 Minutes

10m Sprints

Min 1: 5 Shuttle Runs

Min 2: 6 Shuttle Runs

Min 3: 7 Shuttle Runs…



Min 12: 16 Shuttle Runs

**If you miss the minute, take the next minute off and go back 3 runs. (1260m)

Score = Furthest Minute you made

2A: Metcon (2 Rounds for time)

Suicides

2 rounds (ea for time)

25m

50m

75m

100m

150m

200m

*jog 800m between ea round)

**Burpee owed for every second difference between rounds

(2000m total)

RX+ = Vested

Body Armor (4 x 5)

Hip Hurdles

Banded Good Mornings

Saturday, October 19th Wod!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Coach Geo is “IN THE HOUSE”!!!!!!

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Warm-up

Coach’s Choice

Metcon (No Measure)

EMOM (4 rounds)

Min 1 – 40 Mountain Climbers (l/r=2)

Min 2 – 15 Supermans

Min 3 – 40 Jumping Jacks

Min 4 – 15 AbMat Sit Ups

Metcon (AMRAP – Reps)

25 Min AMRAP

Partner Wod!

5 Burpees

10 Push Press 95/65

15 KB Swings 53/35

20 Deadlifts 95/65

Partner 1 works on the AMRAP while Partner 2 Runs 400m. Pick up where P1 leaves off when P2 returns from the run.

Friday Night Lights

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Lesley (AMRAP – Rounds and Reps)

AMRAP in 35 minutes

24 Jumping Lunges

24 Hollow Rocks

24 Air Squats

24 AbMat Sit-Ups

24 Burpees

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Thumpin’ Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Choose between Strength and Conditioning.

If you choose conditioning, cycle 30 seconds low, moderate and high intesity for 10 minutes.

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Snatch Balance (1×5)

10 Minutes to establish a heavy

Metcon (Calories)

Conditioning:

10 Minutes of either Run/Row/Bike.

**Cycle between 30 seconds of low/moderate/high intensity
Choose between this or strength, don’t do both.

Metcon (AMRAP – Reps)

20 min. alt. EMOM

Min 1: 15 Air Squats

Min 2: 12 wall balls

Min 3: 9 Push-ups

Min 4: 6 cal Bike/Row/Ski
Rx+ = Ring Dips / Air Bike

Body-Armor

75 Banded Good Mornings

75 Banded Chest-Fly

50 Hip Extensions

Thumpin’ Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Snatch Balance (1×5)

10 Minutes to establish a heavy

Metcon (Calories)

Conditioning:

10 Minutes of either Run/Row/Bike.

**Cycle between 30 seconds of low/moderate/high intensity

Metcon (AMRAP – Reps)

20 min. alt. EMOM

Min 1: 15 Air Squats

Min 2: 12 wall balls

Min 3: 9 Push-ups

Min 4: 6 cal Bike/Row/Ski
Rx+ = Ring Dips / Air Bike

Body-Armor

75 Banded Good Mornings

75 Banded Chest-Fly

50 Hip Extensions

Hump Day!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Skills

Metcon (No Measure)

3 sets not for time

12 Alt Single leg T2B

3 Bar MU / Bar to Hip
ALT. Single leg T2B: https://www.youtube.com/watch?v=wtpC-F0UtJs

Metcon (Time)

Fifth Element

5 Rounds for time:

5 Chest to bar pull-ups

10 Box Jump Over 24/20

50 DU

Rest 2:00
Score is total time including 2:00 rest between rounds

**Rx+ = 2 ring MU

Body-Armor

10 Minutes Practice

Max Height Box Jump- (knees)

10m Handstand Walk every 2min

https://www.instagram.com/p/BRcekatj6Dr/?igshid=w611z840j1bj

Tasty Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up 5 (No Measure)

Coach’s Choice

2 Hang Power clean + 1 Power Clean (3×10)

10 Min EMOM

*Build to Heavy

You Down with Curtis P? (Time)

30 Rounds

1 Curtis P @ 0.5 x BodyWeight

Curtis P

1 Hang Squat Clean

1 Front Rack Lunge (ea leg)

1 Push Press
Rx+= .75 x Bodyweight

Body-Armor

4 rounds

12 Reverse V-up

12 KB Single Leg DL 53/35