Monday, February 11th Wod‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Run 500m

Grab a Band (Red or Orange)

50 OH Spread apart

50 Out front Spread apart

50 Double Unders

Then….

12-9-6

Cluster 45/35

Good morning 45/35

V-Ups

Clean (E2MOM x 12)

Build every 2 min to a Heavy Clean. This should get heavy.

Let’s Ring that Bell🔔‼️

Annie’s Fraternal Twin (Time)

50 Double-Unders

50 Sit-ups

Row 500m

40 Double-Unders

40 Sit-ups

Row 400m

30 Double-Unders

30 Sit-ups

Row 300m

20 Double-Unders

20 Sit-ups

Row 200m

10 Double-Unders

10 Sit-ups

Row 100m

*20 Minute Time Cap

cool down

1 Minute Cobra or Sphinx

1 Minute Down Dog

1 Minute Each Leg Couch Stretch

Saturday, February 9

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

5a: How to Train Your Dragon
8a: Yoga
9a: CrossFit Partner/Team Wod
10a: Rowing Clinic

View Public Whiteboard

Bench Press (1 Rep Max)

In Teams of 3 Find a 1 Rep Max in 15 Minutes.

Metcon (AMRAP – Reps)

“Teams of Three”

2 Rounds for Max Reps

Max Reps in 1 Minute Shoulder to Overhead

Max Reps in 1 Minute Power Snatches

Max Reps in 1 Minute Deadlifts
One Teammate working while the other two teammates “rest”. It will be an active rest. The two teammates waiting will take turns accumulating Air Assault Calories.

Your score is total reps completed combined with total Calories earned on the AAB.

5am Saturday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Metcon (Weight)

On the 2:00 x 5 Sets:

7 Deadlifts

5 Hang Power Cleans

3 Jerk

*Pick your own weight*

Metcon (Time)

“Mumbo Jumbo”

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:

30 Deadlifts (135/95)

30 Hang Power Cleans (135/95)

30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:

30 Deadlifts (175/125)

30 Hang Power Cleans (175/125)

30 Push Jerks (175/125)
If you only have 2 people then change reps to 20, if you are riding solo switch to 10 reps.

Hero Wod Friday

Turn 2 CrossFit Workout of the Day

Announcements

In case you missed the emails, we’re stoked to bring you Wodify Pulse (powered by My Zone). It’ll bridge CrossFit with Heart Rate Monitoring!! Those who participate (it’s optional), will be able to measure and quantify “effort” in class and at home. It will level the playing field allowing participants to earn points with their effort in real time. We feel that this will take your Turn 2 experience to the next level! Your effort in class will be displayed in real time in the box for all to see, and will immediately be emailed to you after. If you are interested in PreOrdering the Heart Rate Monitor, please let Tony or Jake know. The device retails online for $149. We are going to carry some devices available for purchase at Turn 2 for just $115. Even better though, if you want to PreOrder the MZ3 we will discount them 20% further making them just $92. This deal is only good until Thursday night. We are placing our order early Friday morning and will no longer honor the 20% discount.

Turn2CrossFit – CrossFit

View Public Whiteboard

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
There are scaling options for the Muscle-Ups

Thompson (Time)

10 Rounds for time of:

1 Rope Climb, 15′

29 Back Squats, 95#

10m Barbell Farmer Carry, 135#

*Begin the rope climbs seated on the floor*
In honor of U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, was killed on January 29, 2010
To learn more about Thompson click here
The Farmer Carry is a barbell in each hand