Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: -250m row -10m sampson stretch, spiderman reach -10m inch worm Then warmup for your WOD Lupo (Time) With a partner: 100 wall balls 20/14 90 deadlift 135/95 80 hand release push ups 70 box jump 24/20 60 toe to bar 50 burpee 40 power cleans 135/95 30 push …
Thursday 7.10
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Then 3 rounds in 6:00 -:30 calf stretch (each side) -10 Deadlifts 45/35 (add weight last round) -10 Air squats -15 Banded pull aparts -20 singles Tabata Pushups (8 Rounds for reps) 8 Rounds 20 Seconds Max Pushups 10 Seconds Res Irrigation (Time) Buy In: 100 Double Unders 3 …
Hump Day
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) * 300m row/run Then 3 rounds of :30s on, :10 off off -Mt. climbers -Tuck jumps -Arm circles/ open & close *Grab PVC -PVC pass troughs -Stretch *We will go over the jerk Push Jerk (5 x 3) 5 sets of 3 Log heaviest set 12 minute time cap Toro (Time) …
Monday 7 SIX 2020
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 cal row -15 push-ups 12 cal row -12 PVC pass throughs 9 cal row -9 push press 45/35 6 cal row -6 push press 65/55 Power Snatch (15 x 1) 15 min EMOM 1 rep each minute 3 minutes @ each % 70-72-74-76-78 Rain bird (AMRAP – Rounds and Reps) …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Power Snatch (15 x 1) 15 min EMOM 1 rep each minute 3 minutes @ each % 70-72-74-76-78 Rain bird (AMRAP – Rounds and Reps) 9 minute AMRAP 12 Wall Balls 20/14 24 Russian KB Swings 1.5/1p 36 Plate Jumps 45/25Rx+ = 2/1.5p
Sunday July 5
Turn2CrossFit – Endurance Club No Endurance Run Class today. Please use an additional rest day, or go run for distance (not time). View Public Whiteboard
Saturday, July 4th!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunBelow are a couple of links about The Hotshot 19 crew. https://www.ehstoday.com/safety/media-gallery/21916028/photo-gallery-photos-from-the-deadly-yarnell-hill-fire/slideshow https://azstateparks.com/hotshots/the-hotshots/about-the-hotshots