Saturday, January 5

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Today officially begins the biweekly Weightlifting Class at 10am. It will be on the weekends that Avery is with her mom (every other weekend).
We will review parts of the clean & jerk, and the snatch. It will be led by the coach.

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Metcon (AMRAP – Rounds and Reps)

Team of 4:

25 KB Swings 53#/35#

25 Deadlifts @ 40% 1 RM

25 Ab-Mat Sit-ups

25 Push-Ups

*Each teammate begins on a station (4 people work at once). When the last person finishes their set of 25 reps, the entire team must do a 300m Indian Run with a Medicine Ball.
Rx+

KB 70#/53#

Deadlifts @ 50%

Toes to Bar

Ring Push-Ups

Friday, January 4th, 2019

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

If you missed “Kelly” and want to make it up, ask the coach if that’s ok. Kelly was our hero WOD for the week.

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Warm-up

15 Minute Time Cap

100 Jumping Jacks

20m Bear Crawl

20m High Skipping

20m High Knees

20m Butt Kickers

20m Single Leg Jumps (10m L & 10m R)

20m Handstand Walk (or practice)

Skills

10 Minute Max

Burgener Warm-Up with empty Barbell

Isabel & Grace (Time)

For Time:

30 Snatches (135#/95#)

30 Clean & Jerks (135#/95)
20 Minute Time Cap

Those who finish early should motivate and/or work out some kinks with the lacrosse ball.

cool down

Air Assault Bike 2-3 Minutes

Trap Smash with Lacrosse Ball

Lat Smash with Lacrosse Ball

Armpit/Scapula Smash with Lacrosse Ball

Thursday, January 3rd

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

If you guys are worried about the pull-up bars being cold, consider using the Wod-N-Dones.

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Warm-up

Row 800m

20 PVC Pass Thrus

10 Around the Worlds (gymnastics)

50 Sit-Ups

2 Kip Swings + 2 Pullups (x8)

Skills

Coach’s Choice (one of today’s movements) 7-10 Minutes

Metcon (AMRAP – Reps)

18 Minutes Total

:30 seconds of work

:15 seconds transition

Max Pull-Ups

Max Burpees

Max Toes To Bar

Max GHD Hip Extensions

Wednesday January 2

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

The community of CrossFit is a special thing. As you travel we hope that you drop in to other gyms and experience their flavor and variety of CrossFit. Nearby in Upland, Cable CrossFit just experienced one of the hardest things in the world. Their owner’s wife passed away after her 3 year fight with Leukemia. Her name was Kelly Sousa. And it is in her honor that we do the benchmark “Kelly”.
Please dress appropriately, as the temperature is slated to be 30 degrees with a high of 60 degrees.

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Warm-up

Time Cap 10 Minutes:

20m Shuttle Run x8 (8 Forward, 8 Backward)

20m Side Shuffle Shuttle x8

20 Air Squats

15 Burpees

10 Box Jumps

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

cool down

2 Minutes Air Assault

1 Minute Calf Smash each leg

1 Minute Quad Stretch each leg

Happy New Years Day!

Turn 2 CrossFit Workout of the Day

Announcements

New Years schedule:
Monday NYE: normal morning schedule. The last class of the day will be Noon. No evening classes. Everyone please be safe!
Tuesday NYD: 10am class only

Turn2CrossFit – CrossFit

One class only @ 10am!!!

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Warm-up

Coach’s Choice

EMOM x 10

Odd – Perform 30-45 Double Unders

Even – Perform 10m Plate OH Walking Lunge 45/35

Metcon (Time)

Teams of 3

5 Rounds (each)

50m Sled Push 90/45

10 D-Ball Cleans (HAP)

20 min time cap

Partner 1 completes the round, then partner 2 follows. Continue alternating until all 3 athletes have completed 5 rounds EACH.

New Years Eve

Turn 2 CrossFit Workout of the Day

Announcements

New Years schedule:
Monday NYE: normal morning schedule. The last class of the day will be Noon. No evening classes. Everyone please be safe!
Tuesday NYD: 10am class only

Turn2CrossFit – CrossFit

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Warm-up

Alternating EMOM (10 minutes)

7 Calories Rower

10 Muscle Cleans (barbell)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 thrusters

7 hang power cleans

10 sumo deadlift high pulls

Men: 95 lb.

Women: 65 lb.