Turn2CrossFit – CrossFit
8am Weightlifting
9am CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
5 Kettlebell Single Arm Thrusters (each arm)
8 Toes to Bar
10 Single Arm Kettlebell Front Rack Lunges
8 pull-ups
Friday, September 13th Wod!
Turn2CrossFit – CrossFit
Air Assault Annie (Time)
50-40-30-20-10
Air Assault Calories
Sit-ups
Isabel & Grace (Time)
For Time:
30 Snatches (135#/95#)
30 Clean & Jerks (135#/95)
Moore (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here
Thursday, September 12th Wod!
Turn2CrossFit – CrossFit
Warm-up
Run 300m
AAB 20/18 Calories
40 Sit-ups
10 Gymnastics Kips (push down on bar with straight arms- try and get as high as you can without bending your arms)
Couch stretch quads
EMOM x 10
Alternating between:
Handstand Walking (or holds)
Ring Dips
Legends Masters Comp 2019 #8 (Time)
40 ft. Single Arm Overhead Dumbbell Walking Lunges (50#/35#)
30 Alternating Dumbbell Snatches (50#/35#)
10 Bar Muscle-Ups
30 Alternating Dumbbell Snatches (50#/35#)
40 ft. Single Arm Overhead Dumbbell Walking Lunges
Wednesday, September 11th Wod!
Turn2CrossFit – CrossFit
Warm-up
Row 3,000m
It is estimated that just under 3,000 people died in the actual event that occurred on September 11, 2001.
Still, there are estimates that the number of deaths associated with cancers that are linked to the event, search, and clean-up will soon outnumber the actual event itself.
9/11 Memorial Workout (Time)
18 Minute AMRAP
9 Back Squats (135#/95)
11 Deadlifts (135/95#)
20 Push-ups
01 Rope Climb
Cash Out:
343 Double-Unders
The signficance to the rep scheme:
It was roughly 18 minutes between the planes striking each tower of the World Trade Center
9- September
11- The day
2001- The Year
343- The number of Firemen that gave their lives trying to save another. If you cannot do Doubles, do 343 Jumping Jacks
Your score is the rounds completed during the AMRAP. The double-unders are for you to honor in your own way.
3,000m Row (Time)
Row 3,000m
Do not row 3,000m twice, this is just so you can enter your time
Tuesday, September 10th WOD!!
Turn2CrossFit – CrossFit
Warm-up
3 Rounds or 15 Minutes
Air Assault Bike 7/5
2 HS Wall Climbs
5 Wall Balls
World’s Greatest Stretch (L & R)
5 Strict Pull-ups
Overhead Squat (5-4-3-2-1-1-1)
Every 1:30-2:00.
If you are feeling up for it, make sure your last lift is a PR attempt, even if you can’t stand it up. Record your heaviest successful lift
Legends Masters Comp 2019 #5 (Time)
For time: (10 Minute Time Cap)
10 Chest to Bar Pull-ups
10 Wall Balls
8 Hang Squat Snatches
10 Chest to Bar Pull-ups
10 Wall Balls
6 Hang Squat Snatches
10 Chest to Bar Pull-ups
10 Wall Balls
4 Hang Squat Snatches
10 Chest to Bar Pull-ups
10 Wall Balls
2 Hang Squat Snatches
Rx: {Weights for 55+ age group}
(105#/55, 125#/65, 145#/75, 165#/85#)
{Weights for ages 45-54}
(125#/75, 155#/95, 175#/110, 195#/125)
Rx+ {Weights for the 35-44 age group}
(135#/95#, 165#/115, 185#/130, 215#/145)
Monday, September 9th Wod!!
Turn2CrossFit – CrossFit
#nEvERmisSaMondAY
Warm-up
10 min clock
Run 100m
8 Thrusters 45/35
6 Burpee Broad Jumps + 3 Squats
4 SDHP 45/35
EMOM x 10
Odd – 8-10 Evil Wheels
Even – :45 Bar Hang
Metcon (Time)
For time – 22 min time cap
*20 Hang Power Clean 95/ 65lbs
10 burp over Rower
20 Row Calories
*15 hpc 135/95lbs
15 burp over Rower
30 Row Calories
*9 hpc 155/105
20 burp over Rower
40 Row Calories
Rx+ – 135/95, 155/105, 185/130
Monday competition training
Turn2CrossFit – Competition Training
Squat Snatch (10×1)
Metcon (Time)
“Fish out of Water”
For Time:
2K Row
… Directly into:
5 Rounds:
2 Power Cleans (205/145)
4 Bar-Facing Burpees
8 Alternating Pistols