Friday, November 30

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Row 800m

10m Samson Stretch

10m Grab your foot quad stretch

10m Grab your toe hamstring stretch

40m Bear Crawl

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

Philip Petti (Time)

For time:

20 Thrusters (135/95)

20 Burpees

20 Cleans (135/95)

20 Sit-ups

20 Shoulder-to-Overheads (135/95)

20 Push-ups

20 Overhead Squats (135/95)

20 Handstand Push-ups

20 Front Squats (135/95)

20 Air Squats

Jordan (Time)

For time:

100 Kettlebell Swings (53/35)

100 Sit-ups

100 Air Squats

100 Push-ups

cool down

5 Minutes of moderate effort:

Air Assault or Rowing or Running

then:

5 Minutes of Stretching

CrossFit Nov 29

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles

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 Deadlift Week 3 (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages off of 90% of your Training 1 Rep Max

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Box Step-Ups (35#/25#)

Deadlifts @ 40% 1 Rep Max

Bar Facing Burpees

Boot Camp, Thurs Nov 29

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Boot Camp

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Warm-up

Tabata Jump Rope

Tabata Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 DBalls Over Shoulder

10 Mountain Climbers

10 Slam Balls

10 Mountain Climbers

cool down

5:00 Rowing for meters at a 2:30/2:00 effort

CrossFit Wednesday Nov 28

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

800m Run/Row

2 Samson Stretches each side

20 Burpees

2 Cossack Stretches each side

30 Second Handstand Hold

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 3 Bench Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages based off of 90% of your Training Max

Metcon (Time)

JTish (15 Minute Time Cap)

21-15-9

Dumbbell Push Press (50/35#)

*Pull-ups/Chin-ups

Push-Ups
*Pull-ups for the round of 21 & 9, Chin-ups for the round of 15 (Rx+ will perform 3-2-1 Legless Rope Climbs instead of Pull-ups/Chin-ups

**Add a second for every rep not completed in the Time Cap

CrossFit, Tuesday, Nov 27

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Firehouse Warm-Up (No Measure)

3-5 Rounds

10 Calories Air Assault Bike

20 Calories Concept 2 Rower

30 Double-Unders
12 Minute Clock

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 3 Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages based off 90% of your Training Max

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

20 Wall Balls (20/14)

10-40 Double Unders

10 Thrusters (95/65#)

10 Air Assault Calories
Pick a number of DUs that will challenge you, but not cause you to get stuck at DUs. At least 10 attempts. The only way to get better at DUs is to try DUs! Post your DU rep scheme in your comments. If you do at least 10 reps you get to click Rx. If you do 40 DUs you get to click Rx+

Bootcamp Nov 27

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Boot Camp

Nobody came on Monday, so we’re programming the same workout

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Metcon (Time)

Buy-In

*10 Air Assault Calories in under 60 Seconds

then:

5 Rounds of:

10 Squats

10 Push-Ups

10 Sit-Ups

then:

*10 Air Assault Calories in under 60 Seconds

20 Burpees Penalty for failing to meet the 60 second time limit for the Air Assault Calories