Turn2CrossFit – CrossFit Warm-up 20 Cal Row into 3 Rounds with an empty barbell 5 Hang Power Cleans 5 Push Jerks 5 Good Mornings 5 Back Squats **add weight after 3 rounds to find starting weight for the complex 5 Sets: Every 3 Minutes 6 Hang Power Cleans+ 3 Push Jerks Build up to heaviest for the complex. “Beam” (AMRAP …
CrossFit – Tue, Jul 25
Turn2CrossFit – CrossFit Warm-up 200m Run 2 Rounds: 10 Banded Pull Aparts (across chest and OH) 10 Shoot Throughs 10 Air Squats with 3 second pause 5 Burpee Pullups Gymnastics Conditioning 4 Sets: A.) 1 Minute L Sit Hold (accumulate) B.) 5-10 Wall Facing HSPU, if scaling you may use a few abmats or do HSPU with knees or toes …
CrossFit – Mon, Jul 24
Turn2CrossFit – CrossFit Warm-up 400m Run 3 rounds: 10 Lu Raises 10 Pushups 10 Jumping Lunges 10 DB Snatches *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, Jul 23
Turn2CrossFit – Endurance Club VersAgility (7 Rounds for reps) Partner in Stations for Max reps ever 7 MIN 400m Run top of every Round Agility Latter – Criss Cross – 2 Touch Lateral + Squat – 2 in & 2 Out Alt Toes 2 Bar Push-Ups + Plank Rope Sled Pulls Sledge Hammers Sprint Suicides (no 400m buy-in) Obstacle Jump …
CrossFit – Sun, Jul 23
Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 10m Inch Worm 10m Bear Crawl 10m Broad Jump Banded Pull Aparts 15 Lu Raises 2 Rounds: 5 Shoulder Press 5 Push Jerk 5 Tall Jerk 5 Jerk Balance 1st EMOM: 2 Push Press+Push Jerk 2nd EMOM: 3 Drop to Split. Jerk+Jerk+Pause Dip Jerk (Weight)
CrossFit – Sat, Jul 22
Turn2CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Partner Up! 0-10min AMRAP 400m ski 3 Wall Walks 12 Dball/sandbag squats 10-20min AMRAP 10 10m shuttle sprints 10 DB Devil Presses 35/25 10 DB Box Step Overs 35/25 20–30min 20/16 Cal Row 10 Ring Dips 15 ball slams 30/20 Partner A is on ski/sprint/row Partner B completes rounds and reps …
CrossFit – Fri, Jul 21
Turn2CrossFit – CrossFit Warm-up “Knockout” if you get out, perform 10 burpees then 3 rounds- 10 banded pass throughs 5 empty bar hang clean and jerks/ 100m run 10 kip swings/ 10 air squats with 2 second pause at the bottom * first movement is for the partner wod and second is for the hero wod () “Three Fathers” (Time) …