Turn2CrossFit – CrossFit View Public Whiteboard Warm-Up #7 (No Measure) Buy In: 300m Run 2 Rounds 10m Knees 2 Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl :30 sec each side: calf stretch :30 sec each side: pigeon Buy Out: 25 Air Squats 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / …
Thick Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: -10 cal ass bike -10m spiderman/reach/elbow -10m burpee broad jump/air squat -:30 sec couch stretch -5 back squats Back Squat (5 x 3) with a 12 minute clock, do 5 sets of 3 reps. *log best set of 3 Nectarine (Time) For Time: 70 Box step-ups 24/20 60 …
Wicked Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds -300m row -10 Up/downs -6 Ring rows -:30 Pigeon stretch (each leg) -Thread the needle (each side) -Scorpion shoulder stretch Gymnastics Conditioning On a 12 minute clock: Move through the below sequence at a steady pace, but not too fast. 40 DU 10m Handstand walk / 20 second Handstand …
Tasty Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run *Then 2 rounds of* -10m inch worms -10m bear crawl -squat cycle -5 push press (empty barbell) -5 front squats (empty barbell) Accessory Work 12 min EMOM of: odd min: 3 front squats @ 50% even min: 6 back rack lunges @ 50% Guava (AMRAP – Reps) 9 min …
Monday Mayhem
Turn2CrossFit – CrossFit View Public Whiteboard Warm-Up #8 (No Measure) 2 Rounds Assault Bike :15 seconds Slow Pace :15 seconds Moderate Pace :15 seconds Sprint :15 second Slow Pace :30 Pigeon Left :30 Pigeon Right :30 Left Saddle (left leg bent, lay back) :30 Right Saddle (right leg bent, lay back) :45 Sumo Squat Overhead Squat (8 x 2) Every …
Sunday Endurance Run Club
Turn2CrossFit – Endurance Club View Public Whiteboard LEOZOE (Time) 5 RFT= Partner Workout 10 Cal Bike 10 Cal Row 25 Double-Unders 100m Sprint CASH OUT: 1 mile Medball Run (20/14) RX+ = VestedAthletes will choose a movement every round to complete as many reps as possible. Choose between ab-work, glute raises, good-mornings, lunges, etc. Ideally attacking core/legs. Both athletes compete …
Tony’s Birthday WOD!!
Turn2CrossFit – CrossFit Partner WOD View Public Whiteboard Warm-up (No Measure) 2 rounds of: -200m run -10m inch worm -5-10 kipping swings Accessory Work 6:00 min Pizza game **:10 sec bottom of squat hold when you loose your pizza Metcon (Time) 7 rounds of: -59 cal row (partner B must hold a wall sit while partner A rows) -19 knees …