Turn2CrossFit – CrossFit Warm-up 300m run or row -2 sets of- 5 Jefferson curls (with or without weight) 10 halos 25/15 *3 rounds of* 5 DL’s 10 kip swings 50m run () Deadlift 5×2 Deadlift. All sets at the same weight. Lift every 3 minutes. Go heavier than 5/1. ****After each set hit a max HS hold. “Dad-lifts” (2 Rounds …
CrossFit – Sun, Jun 18
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 10m Elbow/Lunge Stretch 10m Duck Walk 10m Broad Jump w/ 2 air squats 10 Sumo Squats 2 Rounds: 5 Front Squats 5 Rack Deliveries 5 High Hang Muscle Cleans 5 Cleans Every 90 secs x10 3 Tall Cleans+2 Front Squats+1 Power Clean 1 Halt Clean+1 Hang Clean (Weight) Halt Clean-Pause one inch off …
Endurance Club – Sun, Jun 18
Turn2CrossFit – Endurance Club “Father Figure” (Time) 10 Rounds: 15 DB Bench Press 50s/35s 50m Sled Push (heavy) 10/7 Cal Bike 200m Run 10 Strict Pull-ups/ 20 GHD Sit-ups *alternate pull-ups and sit-ups every other round.
CrossFit – Sat, Jun 17
Turn2CrossFit – CrossFit Warm-up 300m Run World’s Greatest Stretch 30 Single Unders 2 Rounds 7/5 cal on bike/ski/row 5 med ball slams 10 squats 10m OH DB/KB walk () Python (3 Rounds for reps) Partner Up! 0-10min 100 DU buy in AMRAP 15/12 Cal Ski 20 med ball cleans 20/14 10-20min 100 DU buy in AMRAP 15/12 Cal Echo Bike …
CrossFit – Fri, Jun 16
Turn2CrossFit – CrossFit Warm-up 400m run or row 10m toe grab 20m bear crawl (forward & backward) *2 rounds of* 100m run or row 5 burpee pullups 5 DL’s or C&J’s Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine …
CrossFit – Thu, Jun 15
Turn2CrossFit – CrossFit Warm-up 400m row 10m alligator crawl Banded pull aparts (across chest & OH) banded strict press *2 rounds of* 8/5 cal row 5 air squats 5 strict press Shoulder Press 5×5 Strict Press. Lift every 3 minutes. Go heavier than 6/1. “Rhinoceros” (AMRAP – Reps) 20 Minute EMOM: -Max reps of Man Makers 50s/35s -15/12 Cal Ski …
CrossFit – Wed, Jun 14
Turn2CrossFit – CrossFit Warm-up 300m run or 750m bike couch stretch pigeon stretch iron cross thread the needle *3 rounds of* 1 wall walk 5 back squats 10 kettlebell swings 35/26 Back Squat 5×5 Back Squat. All sets at the same weight. Lift every 3 minutes. Go heavier than 5/10. **After each set, hit max set of strict chip ups. …