Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 Run/Row/Bike Then 4 rounds of: -10 Jumping Jacks -3 Inch worm w/ 3 sec hold in reach -Achilles stretch (each leg) Carol Baskin (3 Rounds for time) 3 rounds 50 DU 15 Power Clean 95/65 10 Burpee 2 Minute Rest Then 2 rounds 2 Minute Rest Then 1 round Carol …
Motivation Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike/Ski Erg 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 10 Good Mornings 20 Deadlifts 30 Pass-Throughs Accessory Work 10 EMOM of: 5-8 Alt. Front squat/Back Squat + Flutter kicks to the :50 sec mark Tiger …
Run Club For Endurance
Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) Core Tight, Abs Right Before every set: 100m Farmer Carry 50-40-30-20-10 Walking Lunges 10-20-30-40-50 Abmat Sit-Ups After every set: 800m Run (1/2 mile- use an app to run 0.25miles and turn around = 800m) Buy-Out: Establish 5min Plank Every break = 20 banded Good Mornings RX+ = Vested Ex: 100m farmer …
Saturday, April 25th Wod!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3:00 min Run/Row/Walk/Bike 3 Rounds 1:00 min Marching in Place 20 Step Backs :30 sec DB Overhead Holds Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 DB Single Arm STO (rt) 20 WTD Alt Box Step Ups 20 DB Single Arm STO (left) 20 WTD Alt Box Step Ups Accessory Work …
Freedom Fri-Yay
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 Run/Bike/row 5 Inch worms w/ 3sec hold in the stretch 1:00 Jump Rope World’s greatest stretch each side FREDDY KRUEGER (Time) 21-15-9 Reps for Time Kettlebell Swings (70/53 lb) Burpees IRVINE (Time) For Time 400 meter Run 23 Push-Ups 53 Goblet Squats (53/35 lb) 400 meter Run 23 Push-Ups 53 …
Thursdays were the Worst-Days, now we work-out instead of a Work-Day
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: :30 sec High knees 5 Opposite toe touch v-up’s :30 sec Butt kickers 5 Burpees/ Jump over a line Strict Press 4 Sets of Maximum Reps @ 50% of your 1 rep maxAthlete choice today: Strict Press or Deadlift. Deadlift Stamina Not for Time: 3-6-9-12-15: Unbroken Deadlifts (60%)Complete …
Chesties Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Weight) Body Armor/Strength 5 x 5 Bent Over Barbell Row After each set: 0:30 sec Plank 5 Push-Ups 10 Glute Bridges 15 PVC / Banded / Broom Stick Good Mornings * Log your heaviest set of BB Row ** If no BB available, complete 5 sets of 10 with dumbbells or odd object …