Turn2CrossFit – CrossFit Warm-up Run 300m Then: 10-15 banded pull aparts overhead & front 10m spiderman W/ reach 10m toy soldier *3rds* 10 Alt lunges L/R=2 5 pull ups 7 push ups “Freedom Forces” For Time (W/ a Partner) 2 Rounds of: 100m Buddy carry – switch @ 50m 20 syncro Alt KB Lunges (53/35) – sync at the top …
CrossFit – Fri, Jul 7
Turn2CrossFit – CrossFit Warm-up On a 12 minute clock… 200m run or 12/9 cal bike 10m lateral lunge 10m sumo squats 10m quad stretch 10m toy soldiers then 2 rounds: 5 burpee box jumps 5 SDLHP/ front squats 5 thrusters/ shoulder to overhead *add weight each round Wood (Time) 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps …
CrossFit – Thu, Jul 6
Turn2CrossFit – CrossFit Warm-up 3 rounds: 300m ski 10m single arm KB farmer carry (each arm) 10m single arm KB front rack carry (each arm) 10m single arm KB oh carry (each arm) then 2 rounds: :40 HS Hold :20 rest :40 TSpine Opener :20 rest “Red, White and Blue” (Time) For Time: 150m OH Plate Carry 45/35 50 Hand …
CrossFit – Wed, Jul 5
Turn2CrossFit – CrossFit Warm-up Rowling- 10 Rounds- Burpee penalty for every meter over/under 100m. Perform burpee after each round. If you land exactly on 100m that is a strike and you don’t have to do burpees. Score total burpees at the end and do those after the 10 rounds. “Fireworks” (AMRAP – Reps) 30 Minute EMOM: Min 1- 15 Wallballs …
CrossFit – Tue, Jul 4
Turn2CrossFit – CrossFit Warm-up On a 10 minute clock.. 100m run/row 5 clean and jerks (add weight each round) 5/side kneeling shoulder opener 10 ring rows/ pull-ups/ rope pulls Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, …
CrossFit – Mon, Jul 3
Turn2CrossFit – CrossFit Warm-up 400m run then 10m broad jump with 2 air squats 10m elbow reach 10m quad stretch 10m knuckle drags 10m lateral lunge 10m toy soliders then 10 banded pull aparts 10 overhead squats 10 kip swings 10 ring rows/ pullups then “burpee relay race” “Freedom” (AMRAP – Rounds and Reps) 20 Minute AMRAP: 2 rounds of …
Endurance Club – Sun, Jul 2
Turn2CrossFit – Endurance Club REUNITED (4 Rounds for reps) 10 min AMRAP 400m Run (together) 20 DB Box Step Overs 20″ 50/35 60 GHDs Max Wall Walks 10 min AMRAP 400m Run (together) 20 DB Box Step Overs 20″ 50/35 60 GHDs Max Sled Push 10 min AMRAP 400m Run (together) 20 DB Box Step Overs 20″ 50/35 60 GHDs …