Partner WOD Saturday
Turn2CrossFit – CrossFit
Metcon (Time)
Teams of 2:
-400m med ball partner run 20/14
-150 wall balls 20/14 (partner farmer carry holds DB’s 50/35’s)
-100 bar touching burpees (partner farmer carry holds DB’s 50/35’s)
-400m med ball partner run 20/14
*run together. Partner 1 holds the med ball for 200m. Switch every 200m. M/M=20, M/F=16, F/F=14*
*break up the WB’s and burpees anyway, but equally*
*partner must pick up DB’s before the movement begins*
Hero WOD Friday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
*Then 2 rounds of:
-10m inch worm
-10m spiderman elbow/reach
-achilles stretch
*warm-up for your WOD*
Snowbird (AMRAP – Rounds and Reps)
22 min AMRAP of:
35 Kettlebell Swings (50/35 lb)
9 Burpees
35 Air Squats
8 Push-Ups
Cash-Out: 431 Single-Unders
*Score is the total number of repetitions completed before the 22-minute clock stops.*
This hero workout is dedicated to Captain Jennifer Casey, a Public Affairs officer of the Canadian Military ‘Snowbirds’ (the military aerobatics team of the Royal Canadian Air Force), who died on May 17, 2020, when the aircraft she was riding in crashed after takeoff in Kamloops, British Columbia.
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
When this “Nasty Girls” benchmark WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, Dec. 4, 2005 (051204), it wasn’t posted with a name…it was just another workout of the day. It was the video linked with, featuring Nicole Carroll (future CrossFit Director of Training and Certification), Annie Sakamoto (future CrossFit Games competitor) and Eva Twardokens (1992 and 1994 Olympic Games slalom skiier), doing the WOD that hooked countless men and women who now cite that video, titled “Nasty Girls,” as the reason they started CrossFit.
Lawrence Virgilio (Time)
50 Kettlebell Swings (24/16 kg)
50 Sit-Ups
50 Double-Unders
25 Kettlebell Swings (24/16 kg)
25 Sit-Ups
25 Double-Unders
12 Kettlebell Swings (24/16 kg)
12 Sit-Ups
12 Double-Unders
6 Kettlebell Swings (24/16 kg)
6 Sit-Ups
6 Double-Unders
3 Kettlebell Swings (24/16 kg)
3 Sit-Ups
3 Double-Unders
This Firefighter Hero WOD is dedicated to Lawrence Virgilio, FDNY, Squad 18, who was killed on September 11, 2001.
Legends 20.4 (Time)
35 Deadlifts 95/65
35 Shoulder to Overhead 95/65
35 Back Squats 95/65
35 Power Snatch 95/65
200′ Handstand Walk
*11 min time cap*
Legends 20.5 (Time)
25 Double Unders
1 Toes to Bar
25 Double Unders
2 Toes to Bar
25 Double Unders
3 Toes to Bar
25 Double unders
4 Toes to Bar
25 Double Unders
5 Toes to Bar
25 Double Unders
6 Toes to Bar
25 Double Unders
7 Toes to Bar
25 Double Unders
8 Toes to Bar
25 Double Unders
9 Toes to Bar
25 Double Unders
10 Toes to Bar
*8 min time cap*
Legends 20.6 (Time)
By 4 Min:
*3 Rounds of:
-7 Thrusters 75/55
-7 Bar Facing Burpees
-7 Pull-ups
By 8 Min
*3 Rounds of:
-6 Thrusters 95/65
-6 Bar Facing Burpees
-6 Chest 2 Bar
By 12 Min
*3 Rounds of:
-5 Thrusters 115/75
-5 Bar Facing Burpees
-5 Bar Muscle-ups
By 16 Min
*3 Rounds of:
-4 Thrusters 135/95
-4 Bar Facing Burpees
-4 Bar Muscle-ups
*16 min time cap*
Overdrive
Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of:
-10 cal assault bike
-banded shoulder stretches
-10 bench press 45/35
Bench Press (5×1)
2:00 EMOM
Add weight each set
Metcon (Time)
-50/40 cal assault bike
-15 chest 2 bar
-20 push press 135/95
-15 chest 2 bar
-50/40 cal assault bike
Distortion
Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row (22-24 spm)
300m row (25-27 spm)
200m row (28-30 spm)
*then 2 rounds of*
-10m quad stretch
-10 m burpee broad jumps
Accessory Work
Double tabata of:
-Russian twists 25/15 plate
-mt. climbers
Metcon (Time)
3 rounds of:
-30 alt. DB snatches 50/35
-30 box jump overs 24/20
*snatches are, R/L=2*
ROMWOD (No Measure)
Grab a short version of a daily ROMWOD and do it.
Rabbit Hole
Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
*2 rounds of:*
(1st round/2nd round)
-10m spiderman elbow/reach/:30 sec pigeon stretch
-10 air squats/front squats 45/35
-PVC pass throughs/push jerk 45/35
Squat Clean and Jerk (3×1 @ 85%)
*then 3 sets of the following percentages*
-3 SC + 1 J @ 75%
-2 SC + 1 J @ 80%
-1 SC + 1 J @ 85%
*75%, 80%, and 85% = 1 set. Complete 1 set in 5 min*
HAVE YOUR WEIGHTS READY BECAUSE IT IS A 5:00 EMOM (15 min)
Metcon (Time)
4 rounds of:
400m run/row
25 back squats 95/65
SERC
Turn2CrossFit – Endurance Club
Sprint Test (Time)
For time
4 x 400m Run
4 x 500m Row
*rest 90 sec after ea attempt
Directly Into:
5 Rounds
10/7 cal Row
200m Sprint
*rest 1min ea round
RX+ = Vested