Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run **Then 2 rounds of** -10m bear crawl -8 ring rows -10 air squats Get ready for your WOD! Randy Savage (Time) For Time 10 Right-Arm Kettlebell Snatches (24/16 kg) 10 Burpees 10 Left-Arm Kettlebell Snatches (24/16 kg) 30 Air Squats 15 Right-Arm Kettlebell Push Jerks (24/16 kg) 15 Burpees …
Thumpin Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row **2 rounds of:** -:30 Downward dog -10 Good mornings -10 Deadlifts -10 Lunges Accessory Work 6 rounds of 1 min on, :45 sec off -20 mt. climbers (R/L=1) -V-Ups with remaining time Gymnastics Conditioning H & K (AMRAP – Rounds and Reps) 15 min AMRAP 12/9 cal Assault Bike …
Hump Day!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of :30 sec on, :30 sec off: * :30 sec ass bike above 350/250 watt * :30 sec ass bike above 450/350 watt THEN, -10m bear crawl -10m quad stretch -10 air squats -10 PVC pass throughs & stretch -10 PVC push press -Stretch hamstrings and hip flexors Push …
Tickle me Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 8 Minutes of stretching Metabolic Conditioning Alt. Emom x 12 minutes even: Run 100m Odd: 30-40 Double Unders Glock (Time) 4 rounds 30 Double Unders 20 KB SDLHP 2/1.5p 10 Burpees
Mayhem Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 10m inch worm 10m spiderman/elbow, reach 10 sumo squats 5 ring rows 5 front squats (empty bar bell) 5 push press (empty barbell) 5-10 deadlift Deadlift (5 x 5) 12 minutes to complete. *Log your heaviest set of 5 Springfield (2 Rounds for time) Each for time 30 Thrusters …
SERC
Turn2CrossFit – Endurance Club Impress-Em (7 Rounds for reps) 5min to score max reps 1min Rest 800m Run GHD Sit-Ups/Grade School Sit-Ups 300m Run 25m Rope Sled Pull 800m Run Plank Hold/Bar Hang 300m Run Bicep Curls (45/35) 800m Run Grade School Sit-Ups/GHD Sit-Ups 300m Run Plate Overhead Walking Lunge (35/25) 800m Run Bar Hang/Plank HoldAthletes run together on 800m …
Saturday Partner WOD
Turn2CrossFit – CrossFit View Public Whiteboard Alternating Tabata Air Squats Supermans Metcon (AMRAP – Rounds and Reps) Partner WOD 25 min AMRAP 5 Man Makers 10 DB Alt Step Ups 400 M. run (Timer) Buy Out…. 2 min syncro weighted plank hold Partner A starts on 400 M run while Partner B starts the Man Makers and Alternating DB Step …