Knowledge Bombs

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 – Competition Training

View Public Whiteboard

Metcon (Weight)

Snatch Technique

On the 1:30 x 5 Sets:

3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

Metcon (AMRAP – Rounds and Reps)

Twenty -Something

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Metcon (Time)

Stamina Builder

For Time:

50 Double Unders

20′ Handstand Walk

50 Sit-ups

20′ Handstand Walk

40 Double Unders

20′ Handstand Walk

40 Sit-ups

20′ Handstand Walk

30 Double Unders

20′ Handstand Walk

30 Sit-ups

20′ Handstand Walk

20 Double Unders

20′ Handstand Walk

20 Sit-ups

20′ Handstand Walk

10 Double Unders

20′ Handstand Walk

10 Sit-ups

20′ Handstand Walk

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

A few more spots for this Saturday’s Rowing Clinic, and a few more for Sunday’s Strength Class

View Public Whiteboard

Warm-up

4 Minutes Run/Row/Jump Rope/AA Bike

Set-up Barbell to correct weight

5 Deadlifts

10 Burpees over bar

Metcon (Distance)

Row 5 Minutes @ 22 s/m

10 Deadlifts @ BW

Row 5 Minutes @ 22 s/m

25 Burpees Over Bar

Row 5 Minutes @ 22 s/m

10 Deadlifts @ BW

Row 5 Minutes @ 22 s/m

25 Burpees Over Bar

Row 5 Minutes @ 22 s/m

ROMWOD (No Measure)

Grab a short version of a daily ROMWOD and do it.

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 – Competition Training

5 X 2 (205/135)

*7 second negative, 3 second pause at the bottom

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

15 Bar Facing Burpees

21 Power Clean 155/105

27/21 Assault Bike Calories

Rest 5 Min

5 MIN AMRAP

15 Bar Facing Burpees

21 Power Clean 135/95

27/21 Assault Bike Calories

Rest 5 Min

5 MIN AMRAP

15 Bar Facing Burpees

21 Power Clean 115/85

27/21 Assault Bike Calories

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

So far we have 24 members ready to rock and roll with the new Heart Rate Monitors that should arrive before the end of the month. Just in time for the Open!!
Don’t forget the Open is right around the corner!

View Public Whiteboard

Warm-up (No Measure)

12 Minute Clock

Row 250m

Spiderman Stretch w/ reach each side 20 seconds

15 Kettlebell Swings

AMRAP: Metcon (AMRAP – Rounds and Reps)

10 minutes

10m DB front rack walking lunge (50#/35#)

5-10 Ring Dips

Metcon (5 Rounds for reps)

10 Minute Alternating EMOM

Odd: 10 Pull-Ups

Even: Max Double-Unders
Rx+ is Chest to Bar Pull-ups

*Only record your double unders for each round.

*It is only Rx or Rx+ if you get all 10 pull-ups each round

Metcon (5 Rounds for reps)

10 Minute Alternating EMOM

Odd: 12/10 Calories AA Bike

Even: Max Alternating Dumbbell Snatch (50#/35#)
Record your Snatches for each round in Wodify

*Do not click Rx unless you meet the required number of Calories for all rounds

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

Warm-up

5 Rounds of:

:30 Air Assault Bike

:30 Rest

Continuous Running Clock 10 Minutes

10 Hang Power Cleans (Elbows as high as possible)

5 Front Squats

5 Jerk Balance

Clean and Jerk (Record your heaviest)

Every 2 Minutes for 30 Minutes perform a Clean & Jerk. Only record your heaviest successful combination.

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

The outcome of the Super Bowl determined our fate today.
It is February. Lets concentrate on our personal goals. Be determined, not doubtful. Be diligent, not idle. Be present, not absent.
See you at the box

View Public Whiteboard

Warm-up

EMOM x10

Odd 5 Push-Ups + Evil Wheels

Even 10 Squats + Jump Rope

then

Row 15 Calories

then with an empty bar

15 SDHP

15 Push Press

10 Wall Balls

15 Box Jumps

Championship Fight Gone Bad (5 Rounds for reps)

5 Rounds:

1 Minute Max Wall Balls

1 Minute Max Sumo-deadlift High-Pulls (75#/55#)

1 Minute Max Box Jumps (20″)

1 Minute Max Push Press (75#/55#)

1 Minute Max Row for Calories

1 Minute Rest

*Post Total Reps for Each Round
Nobody will be allowed to use the racks for the push press.

Turn2CrossFit – CrossFit

Comp Train @ 7am
Open Gym @ 9am
Run Club @9am
*Be sure to check program schedule for workouts.

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Running Club Wod!

Warm up

3 rounds

200 m run

5 Ashley’s

10 push ups

20 minute AMRAP

200m Med ball Run

200m (regular) Run

200m Farmers carry (35’s#)

200m Row

800m run cool down