Turn2CrossFit – CrossFit View Public Whiteboard Devil of Ramadi V2 (Time) 4 Rounds (with a Partner) for Time A) 8 Man Makers (2×50/35 lb) / B) Plank Hold A) 20 Deadlifts (275/205 lb) / B) Wall Sit A) 24 One-Arm Dumbbell Thrusters (50/30 lb) / B) Scissor Kicks Cash out: A) 500 Double-Unders / B) Row*Partner A starts with Man …
Thumpin Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 (No Measure) 2 Rounds: 10m High knee jog 10m Ass kick jog 10m backward jog 10m Fast Jog **then with a light KB** 15 Goblet Squat 10 Single Arm KB Swing (5 each) 15 SDLHP 10 Single Arm KB Should Press (5 each) Gymnastics Conditioning 3 Rounds (not for time) 15 cal …
Kill the Weakness Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 300m Run Then 2 rounds 5 Burpee Pull ups 10 Good Morning 45/35 10 Barbell Front Squats 45/35 10 Strict shoulder Press 45/35 Clean and Jerk (12 x 1) **12 Minute EMOM, 1 rep per minute. *It’s Been a while since we’ve done these so this is to get familiar with the movement, …
Turnin’ Trix Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) run 200m then 2 rounds of: -20 singles -10 PVC good mornings -5 air squats Metabolic Conditioning Bike/Row/Ski Intervals 4 rounds :45/:15 = easy / rest :30/:30 = Moderate / rest :15/:45 = 100% / rest **Easy is considered a recovery or slower pace **Moderate is slightly to well above your …
Motivation Monday!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Row or Ski 500m, or Bike 800m Then 2 rounds 5 Burpees 5/3 strict pull-ups 10 walking Lunge 20 banded upright rows Back Squat (7×5) **7×5 70% **14 minute cap, go as you need Napoleon (5 Rounds for reps) 2 minute AMRAP 5 Thrusters 95/65 7 Burpees over bar Pull-ups with remaining time …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Legabor Retriever (Time) 8 rounds 10 Wall Balls (20/14) 100m Run 10 GHD 100m Run 4 rounds 20m Walking Lunge 200m Run 20 Grade School Sit-ups 200m Run 2 rounds 40 Air Squats 400m Run 40 Russian Twists 400m Run RX+ = Vested
Saturday Partner WOD!!!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coaches Choice Metcon (AMRAP – Rounds and Reps) New Year’s Eve 2016 AMRAP – 20 minutes 16 Hand Release Push-Ups 16 Deadlifts (155/105) 16 Ball Slams (50/30) 16 Box Jumps (24/20) Partner A performs 400m run while Partner B completes as many reps as possible, then they switch. Partner B continues where Partner …