Saturday, October 13

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Don’t forget about “Donation” Yoga at 8am

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Warm-up

Bench Press (1 Rep Max)

You’re going to have to share barbells

Metcon (AMRAP – Rounds)

20 Minutes

Team Workout:

Sled Drag 100m

Wall Balls

D Ball Over the Shoulder

Sit-ups

Dumbbell Snatches

Friday, October 12 Video In Progress 9:30a & 4p

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

For marketing purposes, Jordan will be in the gym filming during the 9:30a & 4p classes. The classes will run as usual, except we’d like to request everyone pay a little extra attention to the coach. We will be trying to organize the gym as best we can for filming purposes, while still trying to deliver you a regular class and a great workout experience. Besides there being a cameraman roaming around, we hope your day seems fairly normal.

Oh! I almost forgot. There are two hero workouts for your to choose from. Please choose one that is right up your alley. We will split the gym in two halves for filming purposes. Jack on one side and Nate on the other.

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Warm-up

300m run

500m Row

2 Rounds of Cindy

Kettlebell Instruction (circle up in the center of the room with a KB)

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Thursday, October 11

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes*:

10 Deadlifts

10 Hang Power Cleans

10 Push Jerks

*After every round perform 5 burpees

Male: 95#

Female: 65#

Rx+: 135#/95#
Find a weight you can do one round unbroken. Then, try always to do the cleans and jerks without putting the bar down.

Wednesday, October 10

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

1,000m Row (5 minute time cap)

10 PVC pass throughs

20 PVC Overhead Squats

5 Snatch Balance (no dip drive)

Cossack Stretch each side x2

Pigeon Stretch each side x2

Metcon (Time)

21-15-9 Squat Snatches (95#/65#)

42-30-18 Push-ups
25 Minute Time Cap

Substitute Overhead Squats if needed.

Tuesday, October 9

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Shuttle Run 10m x8

Then 3 rounds of:

Bear Crawl 10m x2

Toy Soldiers 10m

High Knees 10m

Butt Kickers 10m

Metcon (Time)

4 Rounds for time:

400m run

200m farmers carry

Men: two 50# DBs

Women: two 35# DBs

Accessory Work

2 rounds, not for time:

7 GHD Back Extenstions (as slow as possible)

7 sots presses w/empty barbell x3 (rest as needed)

7 Ice Cream Makers

Monday, October 8

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Tabata Row or Bike 50% effort, increase intensity each round

then

Tabata L-Sit Hold, use either rings, Parallettes, or plyo boxes

Mainsite 180929

1 Rep of the following Complex for max load:

Deadlift

Hang Clean

Hang Clean

Jerk
Strict 20 minute Time Cap

Metcon (8 Rounds for reps)

8 minutes

Alternating EMOM:

Max Wall Balls

Max Toes To Bar

(4 rounds of each)