Turn2CrossFit – CrossFit Warm-up 300m run PVC pass throughs *2 rounds of* 5 Ashley’s 100m run ASHLEY= 1 burpee + 1 jumping pull-up + 1 air squat WOD Naz (Time) Run 1 Mile then 59 Wall Balls then 3 Rounds for time 12 Squat Cleans 18 Pull-ups 23 Box Jumps (24″/20″) cash out 1 heavy clean/snatch 100m Buddy CarryWallball= 20/14 …
CrossFit – Wed, Mar 22
Turn2CrossFit – CrossFit Warm-up In 10:00 mins, FINISH 400m row couch stretch pigeon stretch iron cross thread the needle *2 rounds of* 250m row 5 tempo Superman’s 10 knee raises 5 front squats 6 Sets: Front Squat 1 1/4 You will squat down (ass to grass), up 1/4 of the way, back down, and then stand all the way up.Build …
CrossFit – Tue, Mar 21
Turn2CrossFit – CrossFit Warm-up 3:00 min bike 10 arm circles (forward/backward & big/small) 5 sumo squats *3 rounds of* 20m Bear crawl (forward & backward) 5 tempo air squats 5/3 cal ski 3 Sets: Handstand Walk Skillwork A. :40 Wall Facing Handstand Hold B. 10m HS walk or practice the handstand walking to the wall -Rest 1 minute between sets …
CrossFit – Mon, Mar 20
Turn2CrossFit – CrossFit Warm-up 3:00 min bike, ski, or row achilles stretch 10m knee to chest stretch *2 rounds of* -10 alt lunges -5 deadlifts 45/35 -5 hang power cleans -5 power cleans 1:30 min bike, ski, or row (moderate – fast pace) 5 Sets: Power Clean+ Hang Power Clean+ Power Clean+ 2 Hang Power Cleans Hold onto the bar …
Endurance Club – Sun, Mar 19
Turn2CrossFit – Endurance Club “4s & 20” (Time) Partner Workout! Buy in: 800m run together 20 rounds for time: (One athlete works on rounds, other athlete runs 400m. When 20 rounds are complete, start the cash out.) 12 DB SIT-UPS 50s/35s 10 DB DL 8 DB HPC 6 DB PU 4 DB BURPEES Cash out: 800m run together
CrossFit – Sun, Mar 19
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row Spiderman Lunge 10 Sumo Squats 10 Arm Circles forward/back 10 Arm Hugs 10 Lu Raises Burgener Warm up 10 Min EMOM (No Measure) Tall Power Snatch+Tall Snatch+OHS Power Snatch+OHS+Snatch (Weight) Perform as a complex. Try not to drop bar going into the 3rd lift
CrossFit – Sat, Mar 18
Turn2CrossFit – CrossFit Saturday Partner WOD (2) 15 minute AMRAPs (back-to-back ABA style) 15 min. AMRAP 1 10 Handstand Pushups 10 Push-ups 10 Ring Dips 15 min. AMRAP 2 10 Deadlifts (bodyweight) 10 Pull-ups 10 Ring Rows **E5MOM run 200m