Hero WOD Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here Goodman (Time) 3 Rounds for Time 1 km …

Hail Mary

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 bike 10 PVC pass throughs 20 banded pull-aparts (10 overhead/10 across chest) 5 empty barbell push jerks *start adding weight* Push Press (5×2 @ 80-85%) every 1:30 Hail Mary (Time) 0:00-5:00 -50/35 cal bike Metcon (AMRAP – Rounds and Reps) 5:00-10:00 AMRAP of: -5 push jerks 135/95 -5 burpees Metcon …

Blue 42

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 20m bear crawl 10m elbow/reach stretch *Burgener warm-up* Overhead Squat (10×2 @70-75%) 10 min EMOM Blue 42 (Time) 4 rounds for time of: 300m run 7 squat snatches 95/65RX+= 135/95

Blitz

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row or run :30 couch stretch 10 PVc pass throughs 10 PVC good mornings 10m burpee broad jumps 10 Romanian DL’s 45/35 10 ring rows *start adding weight for RDL* Romanian Deadlift (5×12 @ 30-40% of 1rep max DL) Romanian Deadliftevery 3 mins **RETEST from 12/17/2020, add 5-10#** Blitz (AMRAP …

Fumble

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row :30 pigeon stretch 5 yogi push-ups 10 air squats 50 singles 300m row Strict Pull-Ups (Accumulate 50-100 reps in as few sets as possible) 15 min time cap **RETEST from 12/21** Log biggest unbroken set Fumble (5 Rounds for calories) Five 3:00 min AMRAP of: -12 front squats 95/65 …

Weightlifting Class

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit 7:45a-8:45 We will cover muscle snatches, overhead squats (of course), and hang squat snatches. View Public Whiteboard Muscle Snatch (5-4-3-2-1-1-1) Overhead Squat (3-3-3) Hang Squat Snatch (5-4-3-2-1) From 10:00-20:00 establish a heavy single Hang Squat SnatchDisregard the time part above ☝️. I don’t know why it’s there.

BoyBi

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard BoiBi (AMRAP – Rounds and Reps) 45 min amrap: 800m run 40 Russian twists (medball) 400m run 20 bicep curls 45/35 300m run 15 Curtis-P 45/35 100m run 10 GHD sit-ups