Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Run 400m then: -World’s greatest stretch -Shoulder stretch -10 Air squats Run 200m then: -10 Lat activation on bar -10 Push press 45/35 -10 Back squats 45/35 Wolverine (Time) 100 Bodyweight Bench Press *Every Minute: 1 rope climb Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 …
Thumpin Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 (No Measure) 2 Rounds 200m Row 10 Air Squats 5 Med Ball Slams 30 Sec Couch Stretch (ea leg) Gymnastics Conditioning 4 rounds not for time 6-12 Handstand Push-ups 12/9 Cal Assault Bike 12 minute cap “Red Cloud” (4 Rounds for time) 4 min AMRAP x 4 200m Run 10 Pull-up 5 …
Hump Day
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) -300m run or row -5 Ashley’s -200m run or row -5 muscle cleans 45/35 -5 push press 45/35 -5 push jerks 45/35 -100m run -5 muscle cleans -5 push press -5 push jerks Shoulder Press (5 x 3) 5 sets of 3 Log heaviest set 12 minute time cap “Crazy Horse” …
Terrible Tuesday!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of :45 on, :10 off -Assault bike -Inch worms -Air squats -Pass throughs/stretch **THEN** -Stretch wrists -15 Overhead squats (weighted PVC) -10 Sotts press (or trainer bar) Overhead Squat (10 x 2) Every 90 seconds for 15 minutes. Record heaviest 2. “Black Hawk” (Time) 21-15-9 Overhead Squat 95/65 Burpee …
Manic Monday!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Spend 10 minutes stretching Metabolic Conditioning Alt. Emom x 12 minutes even: 20-40 Double Unders Odd: 6-10 cal assault bike **Keep the work to no more than 45 seconds per round “Sitting Bull” (AMRAP – Rounds and Reps) 12 minute AMRAP 5 Power Clean 155/105 10m Wall Ball Walking Lunge 20/14 15 Push-up …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Fundamentals (Time) 1 mile Run 100m Farmer Carry (1.5/1 pood) 800m Run 100m Sled Pull 300m Run 30 Glute Bridge 200m Run 75 Bulgarian Split Lunges 300m Run 30 Glute Bridge 800m Run 100m Sled Pull 1 mile Run 100m Farmer Carry RX+ = vested
Saturday, June 27th Wod!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Crawl/Push/Hang/Hold Oh Snap, excuse me while I “Burp”!!!! Metcon (Time) Teams of 2 For time: Run 800m (100m relay style) 40-30-20 Wall Balls Med Ball Sit Ups (Partner toss) Run 600m (100m relay style) 35-25-15 D Ball over shoulder Air Assault Cals Run 400m (100m relay style) 30-20-10 Clean & Jerks 135/95 Double …