Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 times through 50 Jumping Jacks 10m Walking Calf Stretch 5 Burpees 10m Walking high kicks :30 couch stretch (each leg) Squat Snatch (10 X 1) 10 minute EMOM, building to a heavy for the day Ringo (Time) For Time: Buy-in: 30/21 cal bike Then 4 rounds of: 15 DB Power …
Tickle me Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 200m Row 10m Sampson Stretch 10/7 Push ups 10m Burpee Broad Jump 10 ring rows Tabata Double Unders (8 Rounds for reps) 8 rounds 20 Seconds of Double-Unders 10 seconds Rest Paul (Time) 30-20-10-5 Jumping squats Shoulder to OH 75/55**On the Jumping Squats: Hip crease below parallel, feet must …
Never Miss a Monday!
Turn2CrossFit – CrossFit View Public Whiteboard Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 30 Pass-Throughs Stretch: 0:30 Half Saddle ea side (quad stretch) Front Squat (7×2) 7 sets of 2 @ 74% John (Time) 2 Rnds for time 800m Run …
45 Min To Fame
Turn2CrossFit – Endurance Club 45 Min to Fame View Public Whiteboard Metcon (AMRAP – Reps) 45 Min Cap 800m run 25/50/75 800m run 3 min rest 400m run 25/50/75 400m run 2 min rest 200m run 25/50/75 200m run 1 min rest 1 mi run Time Remaining: 100m sprints rest 30 sec Score = total # sprints 25/50/75 = air …
Halloween!!
Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) With your ghoul: 42 front squats 115/85 84 alt. DB snatches 40/25 4 200m plate overhead carry 35/25 30 front squats 115/85 60 alt. DB snatches 40/25 4 200m plate overhead carry 35/25 18 front squats 115/85 36 alt. DB snatches 40/25 4 200m plate overhead carry 35/25-Divide work evenly *Ghoul must …
Freedom Friday- Eve de Halloween
Turn2CrossFit – CrossFit View Public Whiteboard Team Halloween (Time) For Time (with a Partner) 100 Lateral Pumpkin Jumps 75 Pumpkin Push Presses* 100 Pumpkin Goblet Squats* 75 Pumpkin Box Step-Ups* (20 in) 75 Pumpkin Hang Squat Cleans* * 10 burpee penalty (both partners) each time the “pumpkin” touches the ground Use a medicine ball (20/14 lb) as your pumpkin Hallowod …
Tuezday
Turn2CrossFit – CrossFit View Public Whiteboard 3-Position Power Snatch 5 Sets: Set #1 – 60% of estimated 1RM Power Snatch Set #2 – 64% Set #3 – 68% Set #4 – 72% Set #5 – 72-75%Every 2 minutes- 16 min clock. play with set#6-8 Score your heaviest completed 3 position- unbroken Oogie Boogie (Time) 3 RFT 15/12 Cal Assault Bike …