Tuesday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metabolic Conditioning

Run intervals

*With a 10:00 clock, start running at a (warm-up/recovery) pace

*At the 1:00 mark (and every minute after) sprint x 10 seconds

*Return to recovery pace for the rest of the minute

Warm-up (No Measure)

-10 deadlifts with empty bar

3 push-ups

5 air squats

-7 deadlifts with some weight

“………..”

-5 deadlifts with more weight

“………..”

-3 deadlifts with heavy weight

“…………”

Everest (AMRAP – Rounds and Reps)

15 Min AMRAP

7 Deadlift 225/155

14 Push-up

28 Reverse Lunge

56 Mountain Climbers (Single Count)

Body-Armor

3 sets

30 second ring dip hold (Bottom)

30 second ring dip hold (Top)

Motivation Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

5 Minutes of:

5/3 strict pull-up

10 Spiderman Push-up ( https://www.youtube.com/watch?v=fSoigipsZM8 )

15 Air-Squats

Right into 5 minutes of Stretching of choice. Hit sore areas and the shoulders and hips for the workout.

Charity Case (Time)

1-10

Burpee Box jump Over 24/20

10-1

Shoulder to Over head 135/95
Rx+ = 155/105

Bent Over Row (3 reps every :90)

Abmat sit-ups with remaining time

Take each rep from the ground

3 reps every 90 seconds

Work to a heavy set

Body-Armor

4 sets

20 Alt. Tow touches (on your back)

20 Banded High-pulls

Sunday SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Akool RunRunRun Akool RunRun (Time)

Here We Go

4 Rounds for Time

500m Run

50 reps

400m run

40 reps

300m run

30 reps

200m run

20 reps

100m run

10 reps

Round 1: Abmat Sit-ups

Round 2: Walking Lunges

Round 3: Plank Hold (Reps = seconds)

Round 4: Banded Good Mornings

RX+ = Vested

Total distance: 6k or 3.73 miles

Saturday, Saturday, Saturday May 16th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

??????

Metcon (3 Rounds for reps)

3 Sets w/ a Partner

8 Min AMRAP

40 Air Assault Calorie Buy In (10 AAC Penalty if over 3 min)

2-4-6-8….

Single Arm DB Box Step overs

Syncro Burpee over DB

-rest 3 min-

8 Min AMRAP

50 Rower Cals Buy In (10 Row Cals Penalty if over 4 min)

2-4-6-8….

Single Arm DB Box Step overs

Syncro Burpee over DB

-rest 3 min-

8 Min AMRAP

800m Partner Run Buy In (200m Run Penalty if over 5 min)

2-4-6-8….

Single Arm DB Box Step overs

Syncro Burpee over DB

*Each round is scored separately and the “buy In” does not count towards your score.

Freedom Fri-yay

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Run 400m/2:00 min

Then 2 rounds of:

-10 toy soldiers (in place)

-couch stretch (each side)

-pigeon stretch (each side)

-10 air squats

-5 yogi push-ups

Linda (Time)

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

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Clean must be completed as a SQUAT CLEAN.

Heidi (AMRAP – Rounds and Reps)

AMRAP in 23 minutes

23 Air Squats

23 Push-Ups

23 Kettlebell Swings (24/16 kg)

23 Jumping Lunges

23 Sit-Ups

23 Box Jumps (24/20 in)
Background: This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.

The rep scheme signifies the number of years she served in the force.

We first saw this workout posted by CrossFit NCR @crossfitncr (Ottawa, Canada) to honor Cst. Stevenson.

Iron Ranger (Time)

For Time

22 second Silence

94 Goblet Squats (2/1.5 pood)

94 Push-Ups

94 Sit-Ups

94 Russian Kettlebell Swings (2/1.5 pood)

22 Burpees
This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.

The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.