Turn2CrossFit – Endurance Club Double Dutch (AMRAP – Rounds and Reps) Every 9min for 6 Rounds: Buy-In Every Round: 500m Run AMRAP remaining Time At 7:00min mark: Max Pull-Ups (Rx+ = MU) Rounds 1-3: Athlete A: 20 Plate OH Walking Lunges (45/35) Athlete B: 12 Toes 2 Bar *switch when both athletes finishRounds 4-6: Athlete A: Rope Climb Athlete B: …
CrossFit – Sun, Jun 25
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 2 Rounds: 20 Banded Pull Aparts 10 Arm Circles 10 Lu Raises 10 PVC Pass Through 10 PVC Around the Worlds Burgener Warm up Every 90 secs x10 3 Tall Snatch 2 Hang Power Snatch Power Snatch+Hang Power Snatch+Power Snatch Build to a heavy
CrossFit – Sat, Jun 24
Turn2CrossFit – CrossFit Warm Up 400m run 10m elbow reach Iron Cross PVC pass throughs/shoulder stretches 3rds 5 Power Cleans 5 Push Ups 50m Run Metcon (AMRAP – Rounds and Reps) Partner Saturday! 20min AMRAP 0-10min 10 Power Cleans 135/95 10 Ring Dips 300m Run 10-20min 10 Power Cleans155/105 10 Push Up 300m Run Partner A performs rounds and reps …
CrossFit – Fri, Jun 23
Turn2CrossFit – CrossFit Warm-up 300m run 10 arm circles (forward/backward, big/small) open/close arms 10m spiderman crawl *3 rounds of :30 sec of work* -mt climbers -air squats -flutter kicks -push-ups Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army …
CrossFit – Thu, Jun 22
Turn2CrossFit – CrossFit Warm-up 400m row couch stretch pigeon stretch 5 sumo squats PVC pass throughs & shoulder stretches 5 PVC open hand OHS (hold PVC like a server) *3 sets of* 6 light weight DB front rack lunges 6 DB push jerks 3 OHS Overhead Squat 5×3 Overhead Squat. All sets at the same weight. Go heavier than 6/8 …
CrossFit – Wed, Jun 21
Turn2CrossFit – CrossFit Back Squat 5×10 Back Squat. All sets at the same weight. Lift every 3 minutes. Go heavier than 5/17. ***After each set hit a max set of false grip ring rows. Warm-up 2:00 min bike 10m elbow/reach stretch 5 warrior squats *2 rounds of* 8/5 cal bike 10m burpee broad jump 5 back squats “Rad Dad” (Time) …
CrossFit – Tue, Jun 20
Turn2CrossFit – CrossFit Warm-up 400m run 5 yogi push-ups 10 PVC pass throughs & shoulder stretches *3 rounds of* 7/5 cal ski 5 snatch grip deadlifts 5 hang snatch high pulls 5 power snatches 30 singles Power snatch + hang power snatch 1 power snatch + 1 hang power snatch12 Minute EMOM: Build up to heavy lift for the complex …