Freaking Friday September 28th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

5 Min Foam Roller

Smash Calf’s

Smash Achilles

IT Band

Then

50 Jumping Jacks

20 Hollow Rocks

10 Bar Touch Burpees

Metcon (Time)

Accumulate 100 Back Squats @ 1/2 Body Weight
Stop every 3 Min and perform:

10 AbMat Sit Ups

1 Rope Climb

RX+ – GHD

cool down

ROMWOD

Thursday, September 27th WOD‼️‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

Run 400m

Junkyard Dog

Burgener Warm Up Coach lead w/ 45/35

Weightlifting

3 position Power Snatch (5×1)

Start from the ground, then the hang position, then the high hang position. This = 1 rep

Every 2 min for 5 sets

Metcon (Time)

For time:

150 Double Unders

~then~

4 Rds

20 Alternating DB Snatch 50/35

20m DB Walking Lunge

~then~

150 Double Unders

Wednesday, September 26th, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

AAB or Rower 10 Calories

2 Rounds Cindy

AAB or Rower 10 Calories

1 Round Cindy

Then…

Accumulate 3 min of Elbow Plank Hold

Metcon (Time)

For time:

30 Handstand Push Ups

40 Deadlift 185/135

50 Calorie Row

60 Bar-Facing Burpees

RX+ – Deficit HSPU 4in/2in & 225/155

28 min time cap

*1 Second penalty for each rep NOT completed

Tank top Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

10 Min running clock

Run 100m

2 Wall Walks

4 Thrusters 45/35

6 Superman/B. Boats

8 Calorie Row

Push Press (EMOM x 10)

Perform 6 Push Press EMOM 10 min

*Find a weight that you can successfully perform 6 unbroken reps without setting the bar down.

Rest 3 min

1-Mile Run (Time)

Max Effort 1-Mile Run

#nevermissamonday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

Front Squat (3×3)

3 @ 70%

3 @ 80%

Max reps @ 90%

*post your 90% effort

Metcon (No Measure)

2 Rounds

3 min EMOM

15/12 Calorie Row

Rx – Air Assault Bike

Immediately into:

3 min EMOM

5 Front Squats 155/110

Rx+ – 185/135

Immediately into:

3 min EMOM

15 Toes 2 Bar
This is an EFFORT workout today. Find loads, reps and progressions that will challenge you EMOM. It is NOT meant for failure. If you need to adjust mid-wod, please feel free to do so. Get to know yourself as you work through this.

cool down

400m Walk

*Stop every 100m and perform 3 cossack stretches each side. You’ll end this with the cossack stretches.

Saturday, September 22, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

1/4 Deck of Death. Card deck will be divided into four piles. Each Group of athletes will complete their section of the deck.

Clubs: Hang Power Cleans (95#/65#)

Diamonds: Diamond Push-ups

Spades: D-Balls Over the Shoulder

Hearts: Burpee Broad Jumps

Metcon (Time)

30 Squat Clean & Jerks for time @ 80% of your 1 rep max.

Metcon (Time)

30 Squat Clean & Jerks for time @ 80% of your 1 rep max.