Turn2CrossFit – Boot Camp
Metcon (No Measure)
5 Rounds
60 Seconds Max Calories Air Assault Bike
60 Seconds Max Calories Rower
60 Seconds Hollow Rocks
60 Seconds Rest
CrossFit Monday, Thanksgiving Week
Turn2CrossFit – CrossFit
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 2 Shoulder Press (3@ 70%, 3 @ 80%, 3+ @ 90%)
Calculate Shoulder Press @ 90% of Training 1 Rep Max
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Substitute Ring Dips for HSPUs.
Partner Saturday
Turn2CrossFit – CrossFit
Metcon (AMRAP – Reps)
AM(Points)AP
30 Minutes
Pull-ups
Partner weighted Sit-ups
Snatches
Prowler Push 25m
Every rep counts as 1, except snatches count as 2, and prowler pushes count as 10 points. Don’t use a wussy weight on the prowler, make it sting. Don’t use too light or too heavy barbell on snatches.
One person working at a time
Boot Camp, Nov 16
Turn2CrossFit – Boot Camp
Metcon (No Measure)
AMRAP 20 Minutes:
20m Walking Lunges
10 Renegade Rows (L+R=2)
50 Jump Rope
Hero WOD Friday
Turn2CrossFit – CrossFit
Pick one of these two heros and honor their memory with your sweat. Our heart goes out to their families, especially during the holidays.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Jenny (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Boot Camp
Turn2CrossFit – Boot Camp
Metcon (No Measure)
5 Rounds of Tabata Clock, alternate between these excercises. Rest for 1 minute every 4 minutes.
1- Mountain Climbers
2- Leg Lifts
3- Jumping Jacks
4- High Knees
Each round of tabata you will perform all four movements twice.
CrossFit November 15
Turn2CrossFit – CrossFit
Warm-up (No Measure)
15 Minutes Max
Run 400m
10 Burpees
20 Mountain Climbers (L/R = 1)
10 Burpees
20 PVC Pass Through
Banded Arm Stretch Lats
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 1 Bench Press (1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%)
Calculate Bench Press off 90% of 1 rep “Training Max”
Metcon (AMRAP – Rounds and Reps)
ARAMP Max Reps of Supinated Ring Rows
10 Bulgarian Lunges (weighted)
Max Reps of Chin-Ups
10 Bulgarian Lunges