Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run/row 2 rounds of: -10m quad stretch -10m bear crawl -10 air squats/front squats -8 ring rows/pull-ups *Get ready for your WOD* Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of …
Oh my!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: -10 cal assault bike (moderate pace) -World’s greatest stretch (each side) -Scorpion shoulder stretch (each side) -10 air squats/ front squats 45/35 -10 Push press/push jerk 45/35 2 Squat Clean + 1 Jerk (5 sets) Work up to a moderate weight *15 min* Grace (Time) For Time: 30 …
Bears
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of :30 sec on, :10 sec off -Jumping jacks -Butt kickers -Mt. climbers -Inch worm w/ 3 sec hold in reach Max strict pull-ups 5 rounds of: -1:00 min Max strict pull-ups -:30 sec Supermans -:30 sec Rest RX+= L-sit pull-upsScore each set of pull-ups Metcon (5 Rounds for …
Tigers
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: -200m run -10m Bear crawl -10m Quad stretch -10m Spiderman elbow to reach -10 Perfect air squats -10 Arm circles (forward/backward) Back Rack Lunge (5×10 ) 2 min EMOM Light to moderate weight. Perform all sets at same weight. Metcon (AMRAP – Rounds and Reps) 12 min AMRAP …
Lions
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row (22-24 spm) 400m row (25-27 spm) 200m row (28-30spm) Then 2 rounds of: -10 PVC pass throughs -10 PVC good mornings -10m Inch worms -10 Bench presses (empty BB, add weight 2nd round) Bench Press (5×5 ) 2 min EMOM Add weight each set Metcon (Time) 21-15-9 of: Push-ups …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard GO FISH (Time) 500 REPS On the 0:00 and every 2:00- 200m Run Movements: Walking Lunges Knees 2 Elbow Banded Good Mornings Glute Bridges BB Bicep Curls (45/35) Max 100 reps per movement. Athlete may complete in any variation. RX+= Vested
Saturday, Aug 1st 2020
Turn2CrossFit – CrossFit Coach Tony is back in town!!!!! View Public Whiteboard Warm-up 10 Rounds of: Jump up and down while clapping your hands……..if not, then I am sure I will think of something else for us to do. Metcon (Time) Partner Chipper For time: 400 Meter Rope Run 100 Wall Ball Toss Sit Ups 10 Synchro Bar Touch Burpees …