Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal assault bike or SkiErg 10 PVC pass throughs 10 PVC good mornings 10 PVC hang power snatches 10 PVC back rack alt. lunges 15/12 cal SkiErg or assault bike Strict Pull-Ups (3 x max set) Rest 3 min between sets. 12 min time cap. Log biggest set. **Retest of …
Weightlifting
Turn2CrossFit – CrossFit 7:45-8:45 View Public Whiteboard Snatch Balance (1-1-1-1-1) Shoulder to Overhead Complex (1-1-1-1-1) Push Press, push jerk, split jerk
S.E.R.C
Turn2CrossFit – Endurance Club View Public Whiteboard Bojangles (AMRAP – Rounds and Reps) 10 min AMRAP: 10 Bojans + 100m Sprint Bojan = Athlete 1: pikes, while Athlete 2 crawls under Athlete 1: childs pose, while Athlete 2 jumps over Athlete 1: runs 100m sprint, while Athlete 2 planks SwitchScore rounds and reps (must complete run, no partial score) RX+ …
“See U Saturday” Saturday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (Time) For Time: W/ Partner 8 rope climbs 64 DB hang clean and jerks 50/35 10 – 100m shuttle run 7 rope climbs 50 DB hang clean and jerks 8 – 100m shuttle runs 6 Rope climbs 36 DB hang clean and jerk 6 – 100m shuttle run *One partner works at …
Hero WOD Friday
Turn2CrossFit – CrossFit View Public Whiteboard Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here Goodman (Time) 3 Rounds for Time 1 km …
Hail Mary
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 bike 10 PVC pass throughs 20 banded pull-aparts (10 overhead/10 across chest) 5 empty barbell push jerks *start adding weight* Push Press (5×2 @ 80-85%) every 1:30 Hail Mary (Time) 0:00-5:00 -50/35 cal bike Metcon (AMRAP – Rounds and Reps) 5:00-10:00 AMRAP of: -5 push jerks 135/95 -5 burpees Metcon …
Blue 42
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 20m bear crawl 10m elbow/reach stretch *Burgener warm-up* Overhead Squat (10×2 @70-75%) 10 min EMOM Blue 42 (Time) 4 rounds for time of: 300m run 7 squat snatches 95/65RX+= 135/95