Thursday, May 28th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row/ 3:00 min run

then:

-:30 calf stretch

-5 deadlifts (PVC)

-5 muscle cleans

-5 front squats

-5 push press

***AGAIN with empty barbell, and ONCE more with weight

Accessory Work

8 MIN TIME CAP of:

descending deadlifts, and ascending burpees over the bar

-10 deadlifs at 50%, 1 burpees over bar

-9 deadlifts, 2 burpees over bar

-8 deadlifts, 3 burpees over bar

-7 deadlifts, 4 burpees over bar………..

Sandpaper CT (AMRAP – Rounds and Reps)

12min AMRAP

2 Power Cleans 95/65

2 Thrusters 95/65

30 Double-Unders
**Add 2 reps to the Power clean and the Thruster each round.

Hump Day!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

2 rounds of:

-15 mt. climbers (each side)

-5 burpees

-5 air squats

*then :30 sec couch stretch

*:30 sec hip stretch

*Burgener warm-up & skill transfer

Squat Snatch (EMOM: 10 x 1)

Build to heavy 1 rep Squat Snatch

*Recommend starting around 55-60% of 1RM

Atlantic (Time)

2 Rounds

20 Russian KB Swing 1.5/1p

20 KB Reverse Lunge (10 each leg) 1.5/1p

10 HSPU

Then:

1 Min. plank

50 Abmat Sit-ups

1 min. Plank

Then:

2 Rounds

20 Russian KB Swing 1.5/1p

20 KB Reverse Lunge (10 each leg) 1.5/1p

10 HSPU
**Rx+ = 2/1.5p / Strict HSPU / Toe to Bar

**Hold the KB any way you like on the Lunge

20 MIN CAP

1 sec penalty for every rep not completed under time cap

Memorial Day Murph!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Memorial Day Sunday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Horizon (Time)

For Time:

Horizon

5 x 100

Rest 0:30 after each round (3)

4 x 200

Rest 0:45 after each round (6)

3 x 400

Rest 1:00 after each round (9)

500m

25 Box Jumps

3 x 400

Rest 1:00 after each round (9)

4 x 200

Rest 0:45 after each round (6)

5 x 100

Rest 0:30 after each round (3)

RX+

Vested

(3) (6) (9) Toes 2 Bar in place of rest

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Freedom Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds of:

-200m run/1:00

-5 burpee broad jump + 2 air squats

-20 jumping jacks

-:30 couch stretch each side

-50(each) knee to chest & rotate stretch

The Gentleman (AMRAP – Rounds and Reps)

22 Minute AMRAP

22 Dumbbell Snatches 50/35

4 Man Makers 50/35

20 Burpees

20 Single Dumbbell Front Squats 50/35
Man Maker Demo: https://www.youtube.com/watch?v=iMNnvhg1JcM

Lola (Time)

5 Rounds for Time:

30 Double-Unders

20 Knee to Elbow

10 Handstand Push-ups

Cory (Time)

With a Partner:

Buy-In:

3,650m Assault Bike

Then 10 rounds of:

1 Power Clean 175/125

7 Ring Push-Ups

20 Deadlift 175/125

10 Toes to Bar

Buy-Out:

27 Synchro Burpee
*3650m = 2.26 miles

**So round up to 2.3 mi 🙂

Puccio (Time)

For Time:

1k row

30 Power Clean 135/95

30 Back Squat 135/95

1 Mile Run

Thursday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

2 rounds

Row 250m

10 Big arm circles forward

10 Big arm circles backwards

10m Walking Toe touch

10m Walking Side Lunge

10 Burpees

Gymnastics Conditioning

Handstand Walk

With a 10 min Clock, rotate between the following

10m Handstand Walk

10 cal Assault Bike

Frank Costanza (5 Rounds for reps)

3 minute AMRAP

15 Wall Ball 20/14

12 SDLHP 95/65

Cal Row remaining time

Rest 2 minutes

Repeat for a total of 5 rounds
**Score each round for calories.

**Do NOT include the reps of wall balls or SDLHP in your score

Body-Armor

3 Sets

10 Standing DB Shoulder Press

10 Bent over DB Rows (Both Arms)

Wicked Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds of: :25 sec on, :05 off

-singles/doubles

-air squats

-butt kickers

Then shoulder stretch

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (15 x 1)

15 min EMOM

1 rep each minute

3 minutes @ each %70-72-74-76-78

Donkey Kong (Time)

5 Rounds for Time

15 Alt. Single Arm DB PC 50/35

30 DU

15 Single DB Front Squat 50/35

30 DU
Rx+ = 70/50

Body-Armor

4 rounds

12 Reverse V-up

12 KB Single Leg DL 53/35