Turn2CrossFit – Endurance Club Hurry-cane Hammie (No Measure) 9 Min Stations (30 sec transition) 3-6-9-12-15 or 3-5-7-9-11 (women) 1. Bike + Banded Good Mornings 2. Row + MTN Climbers 3. Ski Erg + Wall Sits 4. Shuttle Runs + Dead Hang 5. Ski Broad Jumps + Capt. America Armory
CrossFit – Sun, Aug 20
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row Arm Circles Banded Pull Aparts Banded Pass Throughs Banded Stretches Burgener Warm up 8 Min EMOM 3 Snatch High Pull 2 Muscle Snatch 2 Power Snatch+1 Hang Power Snatch+1 Power Snatch (Weight)
CrossFit – Sat, Aug 19
Turn2CrossFit – CrossFit Tropical Warning (Calories) Warm Up 400m Run 10m Spider Lunge 10m Quad Stretch 3rds 10 KB Good Mornings 10 KB DL 10 Jumping Lunges “Tropical Warning” Partner WOD For Time: Buy in 800m weighted sandbag run with partner Then 16RFT 10 Burpee to Plate (45/25) 15 Air Squats 20 Russian KBs 53/35 While partner A works through …
CrossFit – Fri, Aug 18
Turn2CrossFit – CrossFit Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but …
CrossFit – Wed, Aug 16
Turn2CrossFit – CrossFit Warm-up 2 minute bike/row 5 minute amrap with empty BB: 3 reps of each movement -Snatch Grip DL -Hang Power Snatch -Snatch Balance -Overhead Squat -Squat Snatch *build to starting weight after the 5 minute amrap 5 Sets: Every 3 Minutes Squat Snatch+ Snatch Balance+ Overhead Squat Build to heaviest weight for the complex “Yankee Stadium” (Time) …
CrossFit – Tue, Aug 15
Turn2CrossFit – CrossFit Warm-up 300m Run Prone ITY shoulder exercises (cycle through each lettter for 10 reps) 3 rounds: 10 Kip swings 8 BB clean and jerks 6 box jump overs () Gymnastics Conditioning 4 Sets: A.) :30 Nose and Toes wall facing HS Hold B.) 12 Strict Pullups -Rest 1:30 “Dodger Stadium” (AMRAP – Rounds and Reps) 16 Minute …
CrossFit – Mon, Aug 14
Turn2CrossFit – CrossFit Warm-up 400m Run 3 rounds: 10 Lu Raises 10 Pushups 10 Jumping Lunges 5 DBall/Sandbag to shoulder with lighter weight *Complete warmup on a 10 minute clock. Once 10 minutes is up, set up for lunges and bench press. Perform one set of each with warmup weight. This does not count towards your 4 sets. 4 Sets: …