Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal bike 10 cherry pickers pigeon stretch 10/8 cal bike 5 sumo squats 3 empty BB back squats (move hips around in hole) **Find a rig and start warming up** Back Squat (1 Rep Max) 15min Clock- Log your heaviest 1 RM Delta Force (5 Rounds for reps) 5 rounds …
Two’s Day
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 10 empty BB good mornings 10 deadlifts 45/35 300m row 5 cherry pickers 8 deadlifts (add weight) 200m row 5 deadlifts (add weight) Deadlift (7 x 2 starting at 76%) Log your Heaviest 2 rep Spetsnaz (4 Rounds for time) Every 4min x 4 Rounds 20 Wall Balls (20/14) …
Weightlifting Class
Turn2CrossFit – CrossFit View Public Whiteboard Tabata Snatches (AMRAP – Reps) With an empty barbell, complete as many hang power snatches as you can in 20 seconds. rest for 10 seconds. repeat 8 times. Your score is cannot be higher than your round with the LEAST number of reps. Tall Snatch (15 minutes to find a max) Snatch (20 minutes …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Appreciate (Time) 2 Rounds for Time 200m Run 400m Run 600m Run 800m Run Must Accomplish: 50 Toes 2 Bar 100m Walking Lunges 150 Abmat Sit-Ups 200ft Sled Rope Pull RX+ = Vested
Saturday, November 21st Wod!!
Turn2CrossFit – CrossFit See you guys & gals in the morning. View Public Whiteboard Warm-up Saturday Slayer (Time) Teams of 2 For Time: Buy In – Accumulate 4 min HS Hold 12 Alt. 100m Sprints (relay style) 40 Synchro Wall Ball 20/14 30 Alt. BB Complex 95/65 10 Alt. 100m Sprints 30 Synchro Wall Balls 20 Alt. BB Complex 115/80 …
Tuezday 11.17
Turn2CrossFit – CrossFit View Public Whiteboard Warm-Up #11 (No Measure) 2 Rounds Assault Bike :15 seconds Slow Pace :15 seconds Moderate Pace :15 seconds Sprint :15 second Slow Pace 10 back Extensions 10 Hallow Rocks 10 Super Mans 20 Banded Good Mornings Assault & Chill (Time) Assault Bike for Time 25/20 Cal: Arms + Legs 25/20 Cal: Arms Only 25/20 …
Thirstday
Turn2CrossFit – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip …