Friday, August 10, 2018
Turn2CrossFit – CrossFit
Warm-up
2 Rounds:
Run 200m
10m Spiderman with Reach
8 Thrusters 45/35
6 Stiff leg Deadlift 45/35
4 Warrior Squats, each side
Metcon
Metcon (Time)
5 Rounds:
3 Squat Cleans @ 165/115
200m Run
20 Alt. DB Snatches 50/35
2 Mins Rest
Rx+ = 185/135
*Score is your SLOWEST ROUND*
cool down
12 Min Bike or Row (at conversational pace)
* Stop at mins 3, 6, 9 & 12 to do :15s Samson Stretch, each side
Thursday, August 9, 2016
Turn2CrossFit – CrossFit
Warm-up
3 Min Row or Bike
2 Rounds
1 Round of Cindy
5 Inch Worms
5 Spiderman with Reach, each side
5 Muscle Snatches 45/35
Gymnastics
Handstand Push-ups (5 Min AMRAP)
*Pace yourself but push yourself.
*If you need to scale the movement, simply write that in the notes.
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx = 75/55
8 Min Time Cap
cool down
ROMWOD
Wednesday, August 8, 2018
Turn2CrossFit – CrossFit
Warm-up
3 Min Row
2 Rds
6 Scap Retractions
5 Spiderman with Reach, each side
4 Walkouts with push up
3 Strict Pull Ups
2 Wall Walks
Weightlifting
Metcon
Shoulder Press (10 Mins to Find 2 RM)
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
21 Cal Row
21 Burpees
21 C2B
*4 Min Rest
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
15 Cal Row
15 Burpees
15 T2B
*4 Mins Rest
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
9 Cal Row
9 Burpees
9 Pull Ups
Tuesday, August 7, 2018
Turn2CrossFit – CrossFit
Warm-up
Row 500m
2 Rounds:
10m Inch Worm
10m Spiderman with Reach
15 Banded Good Mornings
10 Stiff Leg Dead lifts
Weightlifting
Deadlift (15 Mins to Find Heavy 10 reps)
*This does not need to be a 10RM
*Need to be TnG to count
Metcon
Metcon (Time)
3 Rounds For Time:
20 Deadlifts (135/195)
12/10 Calorie Assault Bike
20 Hang DB Reverse Lunges 40/25
12/10 Calorie Assault Bike
Rx+ = 155/105 DL, 15/12 AA & 50/35 DB
Monday, August 6, 2018
Turn2CrossFit – CrossFit
#NeverMissAMonday
Warm-up
3 Rounds
1 Min Bike or Row
4 Spiderman with Reach, each side
5 Walkout with push Up
6 Warrior Squats, each side
Weightlifting
Back Squat (EMOM x 12 Mins )
Minute #1 – 5 Reps @ 75%
Minute #2 – 3 Reps @ 80%
Minute #3 – 1 Rep @ 85%
Minute #4 – Rest
*Post your weight for the 3 heavy sets of 1 at 85%
Metcon
Metcon (AMRAP – Reps)
Tabata x 2 rounds
Alternating…
1. Back Squat 45/35
2. Double Unders
Score is your LOWEST round of each movement added together.
Ex. 10 BS + 30 DUs = Score is 40
cool down
Walk 300m holding 2 KBs of your choice.
Alternate holding 1 KB locked out over head. Switching every 50m.