Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 rounds of: :30 sec high knees 5 yogi push-up w/ :03 hold at top :30 sec butt kickers 6 reverse lunges (3 each) Sofia (Time) 3 Rounds 50 Cal Row buy in Then 3 Rounds 10 Push Ups 20 Bulgarian Split Lunges (TOT) Body-Armor 4 sets 2 Peg Board accents 15 second …
Tasty Tuesday
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) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch …
Just Another Manic Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4:00 min Run/Bike/Row 4 rounds of: -30 Alt. toe taps on KB/DB -5 Inch worms w/ :03 sec hold in reach -30 Alt. mt climbers -10 Air squats Accessory Work 12 min EMOM of: -8-10 goblet squats 1.5/1 pood -100m sprint/ 40 strides out & 40 strides in Vomito (Time) 100 …
Saturday, May 2nd Wod!
Turn2CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for time) With a running clock: On the 0:00 -3 rounds of: 20 Jumping lunges 20 Single arm DB hang snatches 60/35 On the 7:00 -3 rounds of: 20 Jumping lunges 20 Single arm DB hang power cleans On the 14:00 -3 rounds of: 20 Jimping lunges 20 single arm BD …
Freedom Friday
Turn2CrossFit – CrossFit View Public Whiteboard Captain Tom (Time) 10 Rounds: 30 Lunges 4 Devil Press (2×50/35) 19 Air Squat 20 Double Unders Buy out: 100 Burpees Tumilson (Time) 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60#In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, …
Thumpin Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min Row/Run 2 Rounds of: -10 Good mornings (PVC) -10 Push Press (DB/KB) -10 Deadlifts (DB/KB) Accessory Work 10-1 Russian Twist (L/R=1) 20/14 -After even, single DB/KB overhead holds for :30sec -After Odd, single DB/KB farmer carry holds for :30sec Tiger Food (Time) 4 rounds for time 9 Deadlift 245/185 …
Kill the Weakness Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4 Rounds :30 on :10 off of: -Mt. Climbers -Push-Ups -Squats -Down-Up’s Cats n’ Kittens (AMRAP – Rounds and Reps) 15 Minute AMRAP 30 shoulder to overhead 115/80 30 DB/KB hang power snatch 50/35 30 toe to bar 30 box step up w/DB/KBRx+ = 135/95 Barbell & 70/50 DB Cats n’ …