CrossFit – Sun, Oct 8

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Warm up

3min Bike/Ski/Row

2 RDs:

10m Duck walk

10 sumo squats

10 banded pull aparts

10 banded presses

10 Lu Raises

Burgener warm up

3x 7min EMOM

1st EMOM-3 Tall Snatch w/pause at bottom

2nd EMOM-Hang Snatch High Pull

3rd EMOM-2 Snatch Balance w/pause at bottom

Snatch+Snatch+Hang Snatch (Weight)

Endurance Club – Sun, Oct 8

Turn 2 CrossFit Workout of the Day

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“Laser Shooter” (Time)

Run 1 mile

4 RDS

50m SADBFC (50/35) alt hand @25m

25 AMSU or GHD

Run 800

4 RDS

15 burpee bar touch

25 🇺🇸 KBS (53/35)

Run 800

4 RDS

20 pushups

20 alt v-ups (L/R =2)

Run 1 mile

CrossFit – Sat, Oct 7

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Saturday Partner WOD!!!!

Warm-up

Coach’s Choice

12 Min EMOM

Every minute on the minute for a total of 3 rounds perform:

– 12/9 Cal Bike

– 20 Hand Release Push-ups

– 20 Double-unders

– 20 Med Ball Russian Twists (L/R = 1)

Partner WOD (Time)

Grab a partner and goooooo!!!

In teams of 2 – I GO, U GO

Total of 20 rounds for time of:

– 5 Hang Squat Cleans 135/95

– 5 Front Squats 135/95

– 5 Shoulder-to-overhead 135/95

~ One partner working at a time.

~ Complete full round before tagging in your partner.

~ HAVE FUN!!!!!

CrossFit – Fri, Oct 6

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Warm-up

400m Run

World’s Greatest Stretch

3 sets:

5 Ashley’s (burpee+ jumping pullup+ air squat)

5 HSPU/ 5 Pullups

5 Thrusters/ Wallballs

5 Clean and Jerks (partner wod)

*build in weight for barbell movements,

“Worsley” (Time)

5 Rounds For Time:

9 HSPU

15 RIng Dips

21 Thrusters 95/65

200m Run
From Australian Hero Games, this Hero WOD is dedicated to Private Luke Worsley, 26 years of age from Sydney. He was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders and their supporters in Uruzgan Province on the 23rd November 2007.

Partner Workout (AMRAP – Rounds and Reps)

25 Minute AMRAP: “I Go, You Go”

5 Rounds each:

5 Wall balls(20/14)

5 Pull-ups

1 clean & jerk(135/85)

4 rounds each:

5 Wall balls

5 Pull-ups

1 clean & jerk(155/105)

3 Rounds each:

5 wall balls

5 Pull-ups

1 clean & jerk(185/125)

Max rep clean & jerks in remaining time

(185/125)
*One athlete completes a full round and the other athlete rests, then switch.

Rx+= 3/2 Bar Muscle Ups

185/125, 205/135, 225/155

CrossFit – Thu, Oct 5

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Warm-up

Barbell Warmup

5 minute AMRAP: with empty barbell

5 Deadlift

5 Hang Power Clean

5 Push Jerks

50m Run

Push Press

Deload Week-

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

“Nerds” (Time)

For Time:

15 Power Cleans 95/65

12 Power Cleans

9 Power Cleans

6 Power Cleans

6 Push Jerks

9 Push Jerks

12 Push Jerks

15 Push Jerks

**After each set run 100m
Rx+=135/95

CrossFit – Wed, Oct 4

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Warm-up

500m Row

10 Inch Worms in place

5 Burpee bar touch

10 box jumps

5 Burpee bar touch

5 Deadlifts

*build in weight for the deadlifts

Deadlift

Deload Week-

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

“Starburst” (Time)

3 Rounds For Time:

500m Row

15 Burpee Box Jumps 24/20″

CrossFit – Tue, Oct 3

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Warm-up

400m Run

10/side Half kneeling shoulder opener (against wall)

3 sets:

3 Hang Power Snatches

3 Snatch Balances

10 Kip swings/ ring rows/ pullups

*build in weight and progress through to pullups

Hang Power Snatch

Deload Week-

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up.

SCORE= Total pullups (ex. 55 pullups would be 0 rounds+ 55 reps)