Turn2CrossFit – CrossFit Warm-up 300m Run 2 Rounds- 5 Wallball Front Squats 5 Wallball Push Press 5 Wallballs then 3 Rounds- 2 Wall Walks 100m Run 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, Jul 19
Turn2CrossFit – CrossFit Warm-up 5 Minute AMRAP: with empty barbell 5 Snatch Grip DL 5 Hang Power Snatch 5 Behind the neck Push Press 5 Overhead Squat 5 Snatch Balance 5 Sets: Every 3 Minutes Snatch Pull+ Hang Power Snatch+ Squat Snatch Build up to heaviest weight for the complex. *note- on the snatch pull, remember it is just a …
CrossFit – Tue, Jul 18
Turn2CrossFit – CrossFit Warm-up 400m Run 3 Rounds 5L/5R Bottoms Up KB Press 5 Burpee Box Jumps 5 Kick ups to the wall 4 Sets: A.) 20 Tuck Ups B.) HS walk progression -180 degree walk in pike position around the box -Kick up with spotter and walk -25-50′ HS walk Rest 1:30 between sets () “Samurai” (Time) 3 Rounds …
CrossFit – Mon, Jul 17
Turn2CrossFit – CrossFit Warm-up 400m Run Then 6 Minute AMRAP: with a 25/15 plate.. 10m OH walking lunge 5 Burpee to plate 5 Pullups/Ring Rows 10 dead bugs with plate 4 Sets: For the next cycle, you may choose either back rack or front rack reverse lunges. Whichever one you choose, you must stay with it for the entire cycle. …
Endurance Club – Sun, Jul 16
Turn2CrossFit – Endurance Club “Lucky Number 7” (AMRAP – Rounds and Reps) Teams of 2 ***2 Sets*** AMRAP in 7:00 A1: 100m Sled Push (45s/25s) A2: 15/12 Cal Bike *once both athletes finish, switch and continue Rest :90 AMRAP in 7:00 A1: 15 GHD/Abmat sit-ups A2: 15 T2R or T2B *once both athletes finish, switch and continue Rest :90 AMRAP …
CrossFit – Sun, Jul 16
Turn2CrossFit – CrossFit Warm-up 3Min Bike/Ski/Row 10m spiderman lunge 10m broad jump + 2 air squats 10 warrior squats 10 PVC good mornings PVC front rack stretches 2 RDS: 5 Rack Deliveries 5 Tall Muscle Cleans 5 Tall Cleans 5 Muscle Cleans 5 Front Squats 1st EMOM: 2 Tall Cleans+ 1 Muscle Clean 2nd EMOM: 2 Clean High Pulls+ 1 …
CrossFit – Sat, Jul 15
Turn2CrossFit – CrossFit Warm-up 1:00 min bike :30 shoulder taps 1:00 bike :30 PVC pass throughs 1:00 bike :30 kip swings 1:00 bike :30 burpees Partner WOD (Time) Teams of 2: 100 Abmat sit-ups 80 pull-ups 60/40 cal bike 40 burpee box jump overs 24/20 200m partner medball carry 20/14 (switch every 50m) 40 burpee box jump overs 60/40 cal …