Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Accessory Work 12 Min EMOM Odd – 40m Heavy Object Carry (Bear hug Style) Even – :45s of Elbow Plank to Push Up Plank positions Pete and Repeat (4 Rounds for reps) 4 Sets 4 min amrap 21/15 Calorie Row 15 Hang Power Clean 9 T2B Rest 4 min Note: Start …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard That’ll Do Pig (Time) 2 Rounds of the following Runs 800m Run 400m Run 400m Run 300m Run 200m Run After each run, each athlete must complete 1 set of cuplet: 5 sets must be: 30m Walking Lunges 30 Banded Good Mornings 5 sets must be: Athlete 1: Plank Athlete 2: Agility Ladder …
Saturday Partner WOD
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (AMRAP – Rounds and Reps) AMRAP – 30 minutes Partner WOD – Teams of 2 20 Squat Snatch 75/55 100m x 2 run (relay style) 30 Shoulder-to-overhead 75/55 100m x 4 run (relay style) 40 SDLHP 75/55 100m x 2 run (relay style) 50 Ab-mat sit-ups 100m x 4 run …
Hero WOD Friday!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 row, bike, ski, or 500m run 2 rounds of: 10 PVC pass throughs 10 PVC good mornings 10m burpees broad jump 10m knee to chest stretch 10m quad stretch GET READY FOR YOUR WOD Kev (AMRAP – Rounds and Reps) With a partner, complete as many rounds as possible in …
Thumin’ Thursday!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run or 400m row 10 ring rows 10m bunny hop 10m bear crawl 25 singles 25 right leg singles 25 left leg singles 26 alt. leg singles 10 kipping swings 10 Russian KB swings :30 pigeon stretch (each side) :30 calf stretch (each side) Metcon (Time) 50 DU’s 5 pull-ups …
BRL DAY!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds of: 0:30 sec on, 0:10 off -jumping jacks -air squats -high knees -cherry pickers -mt. climbers -yogi push-ups Back Rack Lunge (5×10) 2:00 EMOM. Light to moderate weight. Add 5-10 lbs from last week if possible. 1-Mile Run (Time) Max Effort 1-Mile RunREST 5 mins, then directly into……… 1000m …
BP DAY!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal assault bike world’s greatest stretch (each side) 10 PVC good mornings 10 bench press 45/35 20m high knees 20m butt kickers 5 sumo squats 10m inch worm 3-5 bench press (add weight) Bench Press (1×1) 12 mins to work up to a 1 rep max Metcon (Time) 3 rounds …