Endurance Club – Sun, Aug 14

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

TBD (Time)

Partner:

Must accomplish:

3mi running
30 tire flips
600m sand bag run (counts toward 3mi)
90 DB over shoulder
120 Sledge Hammers
150 GHDs

Games theme partner WOD

Turn 2 CrossFit Workout of the Day

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Metcon (Time)

Cash in:

500m row + handstand hold

Into:

40 cal bike + 200m run

30 HSPU’s

30 cal bike + 200m run

40 HSPU’s

Cash out:

500m row + handstand hold
RX+= 2 in. deficit

Partner A rows as long as Partner B can hold the HS hold, then switch until 500m is accumulated

Partner A bikes while Partner B runs 200m, then switch until the cal is accumulated

Split HSPU evenly

Friday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

400m run, row, ski, or 2:00 bike

Worlds greatest stretch

10 banded pull aparts (across chest & overhead) BLACK

200m run

5 Ashley’s

100m run

10 deadlifts 45/35

50m run

5 OHS 45/35
Ashley = 1 burpee, 1 jumping pull up, 1 air squat

“John Crisci” (Time)

For Time

25 Box Jumps (24/20 in)

25 Pull-Ups

25 Kettlebell Swings (24/16 kg)

25 Air Squats

25 Sit-Ups

25 Deadlifts (135/95 lb)

25 Wall Ball Shots (20/14 lb)

25 Burpees

25 Power Cleans (135/95 lb)
This Firefighter Hero WOD is dedicated to John Crisci, FDNY, HazMat 1, who was killed on September 11, 2001. John Crisci, 48, of Holbrook, was a lieutenant with the New York City Fire Department’s hazardous materials unit. After leaving the north tower, he died in the south tower.

Crisci “was tenacious, maybe stubborn, but he had a heart of gold,” said his brother, Lenny, also of Holbrook, a retired New York City police officer who spent a week at Ground Zero looking for him. He didn’t find him, but his body was ultimately recovered.

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

20 Ring Muscle Ups

40 Overhead Squats 95/65

60 GHD Situps

800m Run (together)

*the run is done together, split other work evenly.

100m=1 rep

Thursday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

3:00 min bike

:30 sec couch stretch

:30 pigeon stretch on box

5 tempo air squats

*3 rounds of*

10 Superman’s

5 front squat 45/35

10 step ups
Add weight each round

Front Squat

Use the following rep scheme to build to a 3 RM.

5-4-3-3-3. Rest 2 minutes between sets.

“Sea Legs” (Time)

For Time:

60/48 Cal Bike

50 DB Front Squats 50s/35s

40 Box Jumps 24/20″
RETEST from 6/16

Wednesday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

3:00 min bike

10 PVC pass throughs

10 PVC around the worlds

PVC shoulder stretches

Partner dead hang shoulder stretch on rig

*2 rounds of*

15/12 cal bike

5 deadlifts

5 power cleans

5 push jerks
https://youtu.be/PK06TVFLdXY

“Pedal to the Metal” (Time)

5 Rounds For Time:

15 Toes to Bars

15/12 Cal Bike
Retest from 6/1

Clean and Jerk

20 Minute EMOM:

1 Clean and Jerk

*build to a heavy clean and jerk. Set yourself up to PR.

Tuesday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

On a 12:00 min clock:

400m run

10m elbow/reach stretch

5 sumo squats

Iron cross stretch

Thread the needle stretch

*AMRAP OF:

7 air squats

7 slam balls

100m run

Strict Pull-Ups

Perform 3 sets of your max strict pullups. Rest 2 minutes between sets. If you used a band for these, make sure to note which band you used. Score your max set.

Ring Dips

Perform 3 sets of max strict ring dips. Rest 2 minutes between sets. Score your max set.

“Start Your Engines” (Time)

Every 2:30 for 6 rounds:

24 Wallballs 20/14

Max Pullups

*Accumulate 120 Pullups or finish as many pulllups as possible in 6 rounds.

*Score is time. Add one second for every missed rep.

Monday

Turn 2 CrossFit Workout of the Day

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Retest Week

We will be taking this week to retest some lifts, hit some benchmark workouts and retest our strict pull-ups and dips. Come ready to PR lifts and workouts!!

Warmup

Warm-up (No Measure)

500m row

10 cherry pickers

10 arm circles (forward & backward)

10 open/close arms

*3 rounds of*

250m row

5 deadlifts 45/35

5 push ups
Add weight each round

Deadlift

Take 15-20 minutes to build to 1 Rm Deadlift.

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups