Freedom Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-Up #7 (No Measure)

Buy In:

300m Run

2 Rounds

10m Knees 2 Chest

10m Quad Stretch

10m Lateral Lunge

10m Bear Crawl

:30 sec each side: calf stretch

:30 sec each side: pigeon

Buy Out:

25 Air Squats

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Blake Dremann (Time)

For Time

1000 meter Row

50 Push-Ups

30 Bodyweight Deadlifts

40 Push-Ups

20 Bodyweight Deadlifts

30 Push-Ups

10 Bodyweight Deadlifts

1000 meter Row
Lt. Cdr. Dremann is a 2015 recipient of the Navy League’s Vice Admiral Robert F. Batchelder Award, the Navy’s highest logistics award for contributing to the operational readiness of the fleet. He is also the President of Service members, Partners and Allies for Respect and Tolerance for All known as @sparta_trans, a national LGBT advocacy organization that is focused on transgender military service. This is the leading organization that helped change the policy in the Department of Defense that barred open transgender service members.