Turn2CrossFit – Endurance Club View Public Whiteboard Phathlete (4 Rounds for time) 6 Rounds Partner 200m Run 30 GHDs (You do 15 Partner does 15) 6 Rounds Partner 200m Run 20m KB OH Walking Lunge (You do 10m Partner does 10m) 53/35 6 Rounds Partner 200m Run 1 round each of Fat Bar DT (Women: Bar +25’s) (Men: Bar +45’s) …
Saturday Team of 3 WOD!
Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Calories) Team of 3! 30 MIN AMRAP: P1-Calorie Row P2-REST P3- 5 KB Goblet Squats 53/35 10 Box Jump Overs 24/20″ 15 KB SwingsOnce athlete 3 finishes the 5, 10, 15 reps, all athletes rotate through accumulating the most calories as possible. Continue switching until the 30 minutes expires. Score=Total Calories
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 bike, row, ski, or 300m run 10m toe grab 10m quad stretch 10m knees to chest 10m inch worm 10 arm circles (forward & backward) Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 20/15 cal bike Couch stretch Iron cross Thread the needle Pigeon stretch Kipping swings PVC pass through 10 PVC push jerks 10 PVC OHS Metcon (5 Rounds for calories) 5 Sets: 1:00 Bike Sprint -Rest 1 Min Score= Calories for each round80-90% effort “Cactus” (Time) For Time: 21-15-9 Pullups Push Jerks …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run 10m quad stretch 10m toe grab Shoulder stretches w/ band on rig 200m run PVC pass throughs Strict HSPU/Pushup (DBL Progression Week 3) Choose a scale for the Strict HSPU where you can perform 7 consecutive reps. Perform 3 sets of 7 reps. The goal is to stay on …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch 10m elbow/reach 5 yogi push-ups 10 air squats 5 empty barbell squat cleans Power Clean (DBL Progression Week 3) Take one or two sets to work up to your Power Clean weight from the previous week. Once you get to that number, perform 3 sets of 6 …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Worlds greatest stretch 10m burpee broad jump 5 sumo squats 5 empty barbell back squats Back Squat w/2 second pause (DBL Progression Week 3) Take one or two sets to work up to what you did last week. Once you get to that number, perform 3 sets of 6 …