Turn2CrossFit – CrossFit Warm-up 400m run or row 10m elbow/reach 10m knuckle draggers 5 sumo squats 10 barbell elbow rotations *3 rounds of* 3 lateral burpees over bar 3 hang clean high pulls 3 squat cleans 3 push jerks 3 knees to elbow Squat Clean+ Hang Squat Clean+ Jerk 12 Minute EMOM: Build up to heaviest lift for the complex. …
CrossFit – Mon, Jun 12
Turn2CrossFit – CrossFit Warm-up 500m row 5 cherry pickers 10 arm circles (forward/backward, big/small) 10 open/close arms *3 rounds of* 5 DL’s 5 power cleans 5 front squats 10 plate halos 25/15 Deadlift 5×12 Deadlift. Lift every 3 minutes. All sets at the same weight. Aim for at least 55-60% of 1RM. **After each set, hit a max set of …
Endurance Club – Sun, Jun 11
Turn2CrossFit – Endurance Club “Franny, DeeDee and Mandy” (3 Rounds for reps) Three 15 Minute AMRAPS “Franny” 1 Mile Run (together) -then amrap of: 21 Pull-ups 21 Thrusters 75/55 *partners switch as needed, one person works at a time. “DeeDee” 1 Mile Run (together) -then amrap of: 15 Deadlifts 185/135 15 HSPU *partners switch as needed, one person works at …
CrossFit – Sun, Jun 11
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 30 Band pull aparts 20 Banded presses 15 Lu Raises 3 Rds: 5 Shoulder Press 5 Push Press 5 Push Jerk 5 Jerk Balance 2x 7 EMOM 1st EMOM: 3 drop to split 2nd EMOM: 3 tall jerks from front rack Push Jerk+Push Jerk+Split Jerk (Weight) Build to a heavy on complex.
CrossFit – Sat, Jun 10
Turn2CrossFit – CrossFit Warm-up 400m run achilles stretch with band iron cross thread the needle *3 rounds of* 25 singles/DU’s 5 ring rows 5 DB hang C&J (each side) 5 air squats Partner WOD Saturday (Time) 100 DU’s 100 DB hang clean & jerks 50/35 100 DU’s 100 DB step-ups 100 DU’s 100 DB devil press 100 DU’s 100 DB …
CrossFit – Fri, Jun 9
Turn2CrossFit – CrossFit Warm-up 300m row, run, ski, or 700m bike achilles stretch on rig 10m lateral lunge *9 rounds of :20 sec on* -jumping jacks -air squats -mt climbers Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more …
CrossFit – Thu, Jun 8
Turn2CrossFit – CrossFit Warm-up 3:00 min bike couch stretch 10m elbow/reach stretch banded ankle stretch using rig PVS pass throughs 10 PVC OHS *2 rounds of* 10m Bear crawl 10m burpee broad jump w/ 2 air squats 5 OHS Overhead Squat 5×5 Overhead Squat. Use same weight for all sets. Go heavier than 5/25. Lift every 3 minutes “Air Ball” …