Turn2CrossFit – CrossFit Warm-up 400m Run 3 rounds: 10 Lu Raises 10 Pushups 10 Jumping Lunges 10 Barbell Thrusters *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: For the next cycle, …
Endurance Club – Sun, Aug 6
Turn2CrossFit – Endurance Club “Forty Five” (5 Rounds for reps) 5 Rounds Every 9 Minutes: 600m Run 500m Row 400m Ski or 24/18 Cal Bike Max reps of each station -Rest 1 Minute Stations: -Cluster 95/65 -Pullups -Burpee Box Jumps 24/20″ -Abmat Situps -KB Goblet Squats 53/35Rx+= Cluster 135/95, Muscle Ups, GHDs, KB 70/53 Score= reps for each station
CrossFit – Sun, Aug 6
Turn2CrossFit – CrossFit Warm-up 3 min bike ski row 10m elbow lung reach stretch 10m broad jump + 2 squats 10m duck walk 2RDS: 5 Tall muscle clean 5 Tall clean 5 Low Hang Clean 5 Front squat 8 Rds every 90 secs 3 position clean: ground, low hang, high hang 1 Squat Clean + 2 Front Squat (Weight) Build …
CrossFit – Sat, Aug 5
Turn2CrossFit – CrossFit Metcon (Time) Warm up 400m Run 10m Toy Soliders 10m spider lunge 10m lateral lunge 3Rds 20 Mt Climbers 20 banded rows 10 air squats Warm up weight on DBs For Time: 400m Run 100 OH DB Squats 50/35 400m Run 100 Weighted Ab mat sit ups 20/14 400m Run 100 HRPUs 400m Run 100 DB Hang …
CrossFit – Fri, Aug 4
Turn2CrossFit – CrossFit Warm-up 500m Run 10 Elbow Reach Stretch Pigeon Stretch/side Twisted Cross/side 5 Ashleys 100m Run *Grab a barbell and start warming up for squat clean/s2oh/deadlift. Partners set up box and wallball 5 reps of box jumps 5 reps of wallballs The Lyon (Time) 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 …
CrossFit – Thu, Aug 3
Turn2CrossFit – CrossFit Warm-up 3 Minute Row 2 Sets: 5 Wallball Front Squats 5 Wallball Push Press 5 Wallballs then 2 Sets: 10 Ball Slams (Catch the ball on the bounce) :20 Hold at the top of the dip Wallball EMOM (AMRAP – Rounds) 7 Min EMOM 10-20 Wallballs 20/14Choose the reps you are able to hold for the entire …
CrossFit – Wed, Aug 2
Turn2CrossFit – CrossFit Warm-up 12 Minute Running Clock… 10 Cal Ski 10 Ring Rows Thread the needle/ side Prone Shoulder CARS (10 reps) 10 Cal Ski 10 Ring Rows/Pullups then With emply barbell 5 Hang Snatch High Pulls 5 Power Snatches *Start to build to starting weight for complex. () 5 Sets: Every 3 Minutes 3 Power Snatches+ 3 Hang …