Turn2CrossFit – Endurance Club “Sync and Sprint” (Time) For Time With a Partner: R1 600m run/36/27 Bike Cal (one parter runs while one bikes) 50 DB DL (shared) (50s/35s) 25 synchro burpees R2 600m run/36/27 Bike Cal (switch from first round) 50 SA DB OHS (shared) 25 synchro T2B R3 600m run/36/27 Bike Cal 50 DB S2OH (shared) 25 synchro …
CrossFit – Sun, Aug 13
Turn2CrossFit – CrossFit Warm-UP 3 min Bike/Ski/Row Arm circles Banded Pull Aparts Banded presses 20 upside down KB presses 15 Lu Raises 2 Rounds: 5 Shoulder press 5 Push Press 5 Push Jerk 5 Jerk Balance 2x 7 EMOM 1st EMOM: 2 Tall Jerk+Split Jerk 2nd EMOM: 2 Push Press+Push Jerk Jerk Dip+Jerk Dip+Split Jerk+Split Jerk (Weight)
CrossFit – Sat, Aug 12
Turn2CrossFit – CrossFit Warm-up 400m row or run 10m quad stretch 10m toe grab 10m lateral lunge 10m Bear crawl *3 rounds of* -125m row -3 wall balls -3 deadlifts -3 power cleans -3 shoulder 2 OH Speedy (Calories) AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots (20/14 lb) 8 Deadlifts (95/65 lb) …
CrossFit – Fri, Aug 11
Turn2CrossFit – CrossFit Warm-up 20 Burpees to the bar World’s Greatest Stretch 10 Overhead Squats with a band 10 Prone Shoulder CARS 10 Air Squats 10 Ring Rows *grab barbell and warmup for specific movement 5 reps of pull-ups/dips/muscle up transitions in between sets Josh (Time) For Time 21 Overhead Squats (95/65 lb) 42 Pull-Ups 15 Overhead Squats (95/65 lb) …
CrossFit – Thu, Aug 10
Turn2CrossFit – CrossFit Warm-up 300m Run 2 sets: 5 wallball front squats 5 wallballs :30 hs hold 2 sets: 8 DB Hang C+J 8 Box Jumps Wallball EMOM (AMRAP – Rounds) 7 Min EMOM 10-20 Wallballs 20/14Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if …
CrossFit – Wed, Aug 9
Turn2CrossFit – CrossFit Warm-up 2 Minutes of Jump Rope 10 Sumo Squats 10 Pushups 3 rounds: w/ empty barbell 5 Front Squats 5 Deadlifts 5 Strict Toes to bar or knee tucks 5 Sets: Every 3 Minutes 3 Hang Squat Cleans+ 2 Front Squats+ 1 Shoulder to Overhead Build in weight “Oracle Park” (AMRAP – Rounds and Reps) 13 Minute …
CrossFit – Tue, Aug 8
Turn2CrossFit – CrossFit Warm-up 400m Run 10m elbow reach 10m inch worm with pushup 3 sets: 10 banded pull aparts 10 hand to hand kb swings 10 kip swings/ 10 pullups Gymnastics Conditioning 4 Sets- A.) 12 Knees to Elbows B.) 15 Deficit Pushups (45s/35s) -Rest 1:30 Note Helen will be the Rx choice today and Helena will be the …