Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 1 (No Measure) 2 Rounds 250m Row 10m Sampson Stretch 10m Inch Worm 1 Barbell Warm-Up Cycle Barbell Warm-Up Cycle is… 5 Deadlift 5 Hang Muscle Clean 5 Front Squat 5 Shoulder Press 5 Good Mornings 5 Elbow Roll Forward (each arm) Camilleri (Time) 3 Rounds for time 400m Run 12 Pull-ups 300m …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m Row / 400m Run / 300m Ski Then 3 rounds (12min): Minute 1: 60m shuttle run Minute 2: 10 med ball cleans Minute 3: 10 push ups Minute 4: 20-30 double unders Mayhem 200520 (5 Rounds for reps) Five 3-minute AMRAP (19 min) 5 Clean and Jerks (135/95) 10 Box …
Hump Day!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 4 (No Measure) 2 Minutes Row/Bike/Ski 3 Rounds 5 Banded Face Pulls 5 Banded Chest Flies 5 Banded Lat Raises Superfly (Time) 21-15-9 Front Squat 95/65 Pull-ups Finisher Front Squat (6 x 3) Build to a heavy 3 rep.
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 500m Then: 3 Rounds :30 High Knees :30 Single KB Shoulder Press (:15s ea. arm) :30 sec Jumping Jacks Accessory Work 12 min EMOM of: -assault bike 10/7 -10 KB swings -7-10 burpees Bone-saw (Time) 4 Rounds for Time 10 Single Arm Devil Press 50/35 20 Abmat Sit ups 300m runRx+ = …
Just Another Monday
Turn2CrossFit – CrossFit View Public Whiteboard Deadlift Warm-Up 2 (No Measure) 15 Cal Row 20 PVC Good Mornings 10 Cal Ski Erg 10 Empty BB Deadlifts 10 Cal Row 5 Deadlift – weight but no heavier 95/65) 5 Cal Ski Erg 5 Deadlift- no heavier than 135/95Due to class size, do not exceed 30 seconds on ski erg. Deadlift (Find …
SER
Turn2CrossFit – Endurance Club View Public Whiteboard PARCORE (Time) ParCore 3 rounds 800m/400m/200m Runs Round 1: 1 min Plank after ea Run Round 2: 30 Banded Good Mornings Round 3: 15 Alternating Knees 2 Elbow After Each Round: Run + 100m Plate Play (45/25) Plate Play 10 Plate Bicep Curls + 50m Carry (thor) 10 Plate Bicep Curls + 50m …
Partner WOD Saturday!
Turn2CrossFit – CrossFit View Public Whiteboard Wesley’s Wod (Time) For time (with a partner) Buy-in (share) 56 Box Jump Overs then 22 Rounds (share): 5 HSPU 27 Double-Unders 3 Power Cleans (155/105) then Cash Out Together 1108m Run