Tuesday, February 26th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Your “Nose Knows”!!
Here is an article for you to read about Nose Breathing vs. Mouth Breathing:

https://breathing.com/pages/nose-breathing

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Warm-up

Run 400m

10 min Clock

10m Duck Walk

10m Spiderman w/ Reach

10m Alt. Side Lunge

5 Down Dog to Up Dog

Back Squat (5×5 @ 70-75% 1RM)

Every 2 min

Metcon (3 Rounds for time)

3 Rounds

Run 200m

15 Toes 2 Bar

Run 200m

15 Toes to Bar

Run 200m

15 Toes to Bar

Run 200m

*Rest 3 min

**Score each round seperatly

Monday Funday, February 25th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

#nevermissamonday

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Warm-up

Row 300m, AAB 20 Cals or Run 300m

Then

15-9-6

Thrusters

*Build in Thruster weight each round

Jump Lunges

Power Clean (EMOM x 10)

Build in weight for the first 5 min, then hold across for the last 5 min.

Post your heaviest triple.

Metcon (Time)

For time:

30-20-10

Burpee over bar

Hang Power Clean 95/65

RX+ – 135/95
*Pulse Monitor Challenge

Never see 92% until your last set of 10’s. If this means you have to stop to recover your heart rate, then do it. Learn how to breath properly and learn how to recover properly.

Good Luck with this.

Accessory Work

If you have any time remaining:

30 Evil Wheels

February 24th Workouts!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

Comp Training @ 7am
Open Gym @ 9am
Endurance Club @ 9am
Ana’s Strength Class @ 10am

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Warm-up

Row 1000m

8-10 min

Dynamic Stretching

Metcon (Time)

For time:

1 mile run

Rest 3 mins

800m Run

Rest 2 mins

400m Run

Rest 1 min

200 Air Squats

Rest 1 min

400m Run

Rest 2 mins

800m Run

Rest 3 mins

1 mile Run

Saturday Morning

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Great job to everyone who put their stamp on 19.1 yesterday. Some very impressive efforts!!! If you still need to do it, don’t wait. Trust me, you’ll be happy its done and behind you.

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Warm-up

15 Minutes of Knockout/Lightening

*5 Evil Wheels + 100m Run if you get knocked out.

Skills

Hang with Active Shoulders for 60 Seconds total

3 Superman Hollow Pause while hanging

2 Kipping Pull-ups with 1 second pause with chin over bar

3x 1 Pull-up + 1 Kip Swing

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20 Minutes

Run 300m

10 Pull-ups

10 Push-ups

15 Ground to Overhead (115#/85#)

One partner runs while the other partner works. Then switch.
Rx+ is

Chest to Bar Pull-ups

Handstand Push-ups

Ground to Overhead 135#/95#)

Competition Training

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Metcon (Weight)

Split Jerk

On the 2:00 x 6 Sets:

2 Split Jerks

*After each set, complete 40 Double-Unders

Percentages:

Set #1 – 75% of current 1RM Split Jerk

Set #2 – 78%

Sets #3-6 – Build to a heavy double for the day.

Metcon (Time)

“Barista”

Teams of 4:

150/100 Calorie Assault Bike

70 Power CJ (135/95), 70 Toes to Bar

50 Power CJ (155/105), 50 CTB Pull-Ups

30 Power CJ (185/125), 30 Bar Muscle-Ups

150/100 Calorie Assault Bike

February 22, Friday Night Lights

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

25 x Banded Pull-aparts in front w/bent arms

25 x Banded Pull-aparts overhead w/straight arms

Row 5 Calories

5 Jumping Squats

Row 10 Calories

10 Jumping Squats

Row 15 Calories

15 Jumping Squats

Butterfly stretch, back on ground feet on wall

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Thursday, Feb 21

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Friday Night Lights will start at 4pm. Arrive when you can. The Open workout will be the WOD on Friday, but we hope to see as many of you as possible on Friday evening.

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Warm-up

800m Row

Alternating EMOM for 14 Minutes

Odd: 50 Singles + 5 Box Jumps

Even: 5 Push-Ups + 3 Superman to Hollow

then

3 Rounds of

5 Pull-ups

10 Squats

Metcon (Time)

For time:

1000m Row

5 Rounds of Cindy

25 Box Jumps

20 Burpees

15 Box Jumps

10 Burpees

20 Calories Air Assault Bike