Sunday Sled Fun

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Total: Metcon (4 Rounds for reps)

4 Stations of 12min Clock to Score Reps

Station 1:

400m Run

Abmat Sit-ups

Station 2:

200m Run

50m Sled Push

Station 3

40m Walking Lunge

Sledge Hammer Tires

Station 4

300m Run

100m Sled Pull

Both Partners start the station out with a 200m Buy-In.

Then athletes start on opposite movement.

Score = combined sit-ups/sled push/hammers/sled pull

RX+ = Vested & Toes 2 Bar

SitUp: Metcon (AMRAP – Reps)

Push: Metcon (AMRAP – Reps)

Hammr: Metcon (AMRAP – Reps)

Pull: Metcon (AMRAP – Reps)

Frankly it’s Friday!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metcon (3 Rounds for reps)

Metcon (3 Rounds for time)

Teams of 2

0:00-8:00

100/80Cal. Row

30 Syncro Bar Facing Burpees

8:00-16:00

100/80 Cal. Ski

30 Syncro BFB

16:00-24:00

100/80Cal. Assault Bike

30 Syncro BFB

* 7 min Time Cap each workout, Split calories up as needed*

Metcon (Time)

12 min to establish a Heavy

Shoulder Press

Then for time:

“Jacob Morris ”

50 Wall Balls (20/14)

40/30 Cal. Ski

30 DB Snatch (50/35)

20 Box Jump Overs (24/20)

15 Bar Muscle Ups

Note: Be sure and use the “Add Performance” on your Wodify check-In to submit your Shoulder Press score.

Meatloaf Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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BENCH PRESS (8 x 4 @ 75%)

20 minute Clock

4 minutes to build to starting weight

Then lift every 2 minutes

Push Press (8 x 4 @ 75%)

20 minute Clock

4 minutes to build to starting weight

Then lift every 2 minutes

Never Miss a Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Week 3 of our Strength Cycle.
Reminder: the goal of the Deadlift Wave Training is to get STRONGER. Strength is not solely defined as a 1 Rep Max PR. That’s a special treat if you get there. Instead, the goal out of this program is to see athletes get more comfortable with moderate to heavy deadlifts- being able to bang out 225/135 more confidently, for example. Some weeks you will log heaviest 3, others heaviest 2.. sometimes just the single. This is just to log performance- don’t get wrapped up in a PR: have fun in the grind.

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Warm-up

Row or Bike 8 Cals

10 Deadlift 45/35

Row or Bike 8 Cals

8 Deadlift 95/65

Row or Bike 8 Cals

6 Deadlift 135/95

Row or Bike 8 Cals

4 Deadlift 155/105 +

Row or Bike 8 Cals

2 Deadlift – This should be close to your first set of the Wave (but it doesnt count towards it)

Deadlift Wave Training Week 3

RX + Weights MEN

3- 245, 2- 265, 1- 285

3- 265, 2- 285, 1- 305

3- 285, 2- 305, 1- 325

RX+ Weights WOMEN

3- 175, 2- 190, 1- 205

3- 190, 2- 205, 1-220

3-205, 2- 220, 1-235

RX Weights MEN

3- 145, 2-165, 1-185

3- 165, 2-185, 1-205

3- 185, 2-205, 1- 225

RX Weights WOMEN

3- 105, 2- 120, 1- 135

3- 120, 2- 135, 1- 150

3- 135, 2- 150, 1- 165

All Other Althetes:

Pick a Starting Weight & Add 20# per wave for men, 15# for women

*Lift every :90

*logging heaviest set of 2 this week

Metcon (AMRAP – Rounds)

20 min AMRAP

Sprint 200m

1 min Weighted Elbow Plank Hold

RX+ – 45/35 Plate on back

Sat-Your-Day Right here!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

See you in the morning Peeps!!!!

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Metcon (Time)

Teams of 3:

300m Bear Crawl (alternate every 10m)

250 Wall Balls (alternate every 10 WB)

200 Box Jump Overs (conga line)

*Note: Every 50 reps of each movement you will be required to move onto the next movement.

RX+ – 25/20 & 30/24
Teams of 2:

200m Bear Crawl

160 Wall Balls

120 Box Jump Overs*Note: Every 40 reps of each movement you will be required to move onto the next movement.

RX+ – 25/20 & 30/24

Motivation Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Deadlift

RX + Weights MEN

3- 255, 2- 275, 1- 295

3- 275, 2- 295, 1- 315

3- 295, 2- 315, 1- 335

RX+ Weights WOMEN

3- 180, 2- 195, 1- 210

3- 195, 2- 210, 1-225

3-210, 2- 225, 1-240

RX Weights MEN

3- 155, 2-175, 1-195

3- 175, 2-195, 1-215

3- 195, 2-215, 1- 235

RX Weights WOMEN

3- 110, 2- 125, 1- 140

3- 125, 2- 140, 1- 155

3- 140, 2- 155, 1- 170

All Other Althetes:

Pick a Starting Weight & Add 20# per wave for men, 15# for women

*Lift every :90

*logging heaviest set of 1 this week

Lil Murph (Time)

400m Run

30 Air Squats

400m Run

30 Push Ups

400m Run

30 Pull Ups

400m Run

30 Air Squats

400m Run
Rx+ = Vested

Body-Armor

2 sets

50 Abmat Sit-ups

20 banded high-pulls

Freedom Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Rowing Warm-Up (No Measure)

Row 500m

then:

With a PVC do 10 reps of the following

Deadlift

Hang Power Clean

Front Squat

Shoulder to Overhead

PVC Pass-through

Good Morning

Back Rack lunge (5 each leg)

Hopkins (Time)

3 Rounds of:

61 calorie Row

41 Kettlebell Swings (53/35 lb)

25 Push-Ups

68 Air Squats

9 Strict Pull-Ups

Cash-Out:

400 meter Weighted Run (45/25 lb)
**While wearing a Vest

Luce (Time)

With a 20# Vest

3 Rounds for time of:

1000m Run

10 Muscle-ups

100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here

JBo (AMRAP – Rounds)

28-Minute AMRAP of:

9 Overhead Squats, 115#

1 Legless Rope Climb, 15″

12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here