Turn2CrossFit – Endurance Club
Bride Carry (Time)
1 mile run
Into
30-25-20-15-10-5
GHDs
Push Ups
Air Squats
100m Heavy Object Carry + 300m run
After each round
1 mile run
Saturday Team WOD
Turn2CrossFit – CrossFit
“Titanic” (AMRAP – Reps)
Team of 3
25 Min AMRAP:
100/70 Cal Row
100 Deadlifts 135/95
80/60 Cal Row
80 Hang Power Cleans
60/45 Cal Row
60 Front Squats
40/30 Cal Row
40 Push Jerks
20/15 Cal Row
20 Clusters
One athlete is working at a time, break up the reps however you want!
Friday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m ski, run, row, or 29/16 cal bike
10 cherry pickers
10 arm circles (forward & backward)
10 open/close arms
10m high knees
10m butt kickers
GRAB YOUR EQUIPMENT AND GET READY
Jordan (Time)
For time:
100 Kettlebell Swings (53/35)
100 Sit-ups
100 Air Squats
100 Push-ups
This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.
Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.
Mark & Dennis (Time)
8 Rounds with a partner of:
-4 Box jumps (each) 34/28, switch every rep
-18 Deadlifts 245/170 / hang hold*
-7 Synchronized bar facing burpees
-36 Wall Ball Shots 20/14, (switch every 6 reps)
40 min Time Cap
This hero workout is dedicated to Private First Class Mark Schouwink, and 1st Lieutenant Dennis van Uhm, both of the 45th Armoured Infantry Battalion (Ermelo), Netherlands Royal Army, who were killed by an improvised explosive device on April 18, 2008, at 07:36 local time, during a peace mission in Uruzgan, Afghanistan.
This workout was designed by Marcel Noordegraaf from CrossFit Zeewolde @crossfitzeewolde (Zeewolde, Netherlands), who was a colleague of Mark & Dennis’ and was also deployed to Afghanistan at the time of their death.
A lot of the guys from Mark & Dennis’ unit got a tattoo with the date of 2008 April 18 and time 07:36 to honor them. For that reason, the workout’s rep scheme used this date and time.
This Workout was first performed on April 18, 2019, at CrossFit Zeewolde. This was a special day because Mark and Dennis’ former company held a memorial for them in the early morning. After that, they all came to CrossFit Zeewolde to perform this special Hero Buddy WOD for the first time. A lot of boxes in The Netherlands joined and programmed this Hero WOD on that specific day. Now every year, this WOD will be performed on April 18 at CrossFit Zeewolde, joined by a lot of other boxes from The Netherlands.
Marks (Time)
3 Rounds For Time:
21 Pullups
15 Push Press 135/95
9 Deadlift 225/135
400m Run
This hero WOD is dedicated to LCPL Marks who was serving with the Special Operations Task Group when he was killed during deliberate operations against a Taliban Safe Haven on 27 April 2008 in Afghanistan. We first found the workout posted by @australianherogames.
Thursday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
250m row
5 yogi pushups
90/90 hip stretch (3 each side)
10m burpee broad jump w/ 2 air squats
50 singles
5 empty barbell squat cleans
5 empty barbell front squats
https://youtu.be/VBBnG1TTeL8
10 min EMOM (10×1)
Clean+ Front Squat
Log Heaviest Set
“Aerosmith” (AMRAP – Rounds and Reps)
20 Min AMRAP:
30 DB Snatch 50/35
30 Box Jump Overs 24/20″
30 Double Unders
30 Burpees
Wednesday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m knees to chest
10m lateral lunge
10m inch worm
10 PVC pass throughs & shoulder stretches
Grab an empty barbell and do 10 elbow rotations
5 empty barbell push jerks
5 empty barbell split jerks
Build to Heavy
2 Push Jerks+ 1 Split Jerk
Log Heaviest Set
“Eagles” (Time)
4 Rounds For Time:
20m Double KB Front Rack Walking Lunge (53s/35s)
15 Situps
12 Pullups
9 HSPU
6 Chest to Bar Pullups
RX+=GHD situps, C2B pullups, Bar/Ring Muscle ups
Tuesday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
12/10 cal bike
Iron cross stretch
Thread the needle stretch
Pigeon stretch (2 x’s each side)
10 arm circles (forward & backward)
5 perfect air squats
10/8 cal bike
5 empty barbell behind the neck snatch grip push press
5 empty barbell overhead squats
5 empty barbell snatch balance
10 min EMOM (10×1)
Snatch Balance+ Overhead Squat
Log Heaviest Set
“AC/DC” (2 Rounds for reps)
8 min AMRAP:
12/10 Calorie Bike
4, 8, 12… Toes to Bars
Rest 2 Min
8 min AMRAP:
12/10 Calorie Bike
4, 8, 12… KB Swings 53/35
RX+= KBS 70/53
*Score is total reps for each AMRAP
Monday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run or row
10 banded pull aparts (across chest & overhead)
Couch stretch
10m spiderman crawl
10 air squats
For Quality (4 Sets)
5-8 Strict Pullups w/3-5 second hold at the top of the pullup
into..
10 Paralette Pushups
*make sure your chin stays above the bar on the hold.
“The Rolling Stones” (Time)
In 8 Rounds, (2 min WORK, 1 min REST)
Complete the Chipper for total time:
50 Front Squats 135/95
40 Jerks
30 Clusters
*begin each round with 100m SPRINT
Rx+=155/105
*remember the reps you left off on for the previous round and continue to chip away at the barbell work.
*your score is total time to complete the work (include the rest time.)
*1 second penalty for every rep missed