Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 4 (No Measure) 2 Minutes Row/Bike/Ski 3 Rounds 5 Banded Face Pulls 5 Banded Chest Flies 5 Banded Lat Raises Devil in the Details (Time) 200 calorie row For time Partner A: Row Partner B: 6 Dumbbell Devil Presses (35/20 lb) 9 Box jump Overs (24/20 in) 12 Dumbbell Alternating Reverse Lunges (35/20 …
Freedom Friday
Turn2CrossFit – CrossFit View Public Whiteboard Roberts Ridge (Time) For Time 10 Clean and Jerks (185/115) 20 Kettlebell Swings (70/53) 30 Thrusters (95/65) 40 Chest-to-Bar Pull Ups 50 Over-the-Bar Burpees 60 Wall Balls (20/14) 70 Cal Row Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-UpsIn …
Thirsty Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up 4 (No Measure) 2 Minutes Row/Bike/Ski 3 Rounds 5 Banded Face Pulls 5 Banded Chest Flies 5 Banded Lat Raises STRENGTH 2 Push Press + 1 Push Jerk 10 Minute EMOM *Build to Heavy Metcon Metcon (Time) 4 rounds for time 15 Handstand Push-ups 12 Pull-Ups 9 Burpees (touch the Pull-up bar)**Rx+ …
Hump Day!!!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up 3 (No Measure) 2 Rounds 200m Row 10 Air Squats 5 Med Ball Slams 30 Sec Couch Stretch (ea leg) STRENGTH Pause Front Squats 3 Sec Pause at Bottom 5 x 3 @ 70% Metcon Metcon (Time) In 20 Minutes: 60 DU 10 Squat Cleans (95/65) 60 DU 10 Squat Cleans (115/75) …
Taco Tuesday!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up 2 (No Measure) 2 Rounds: 10m High knee jog 10m Ass kick jog 10m backward jog 10m Fast Jog **then with a light KB** 15 Goblet Squat 10 Single Arm KB Swing (5 each) 15 SDLHP 10 Single Arm KB Should Press (5 each) STRENGTH Sumo Deadlift 5 sets of 3*Build to …
Never Miss a Monday!!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds: 200m row 10m Sampson Stretch 10m Inch worm 1 barbell warm-up cycle – 5 deadlift – 5 hang muscle clean – 5 front squat – 5 shoulder press – 5 good morning – 5 elbow roll forward (each arm) Squat Snatch Complex High Hang + Hang + Full Squat …
Baseline Runs Retest
Turn2CrossFit – Endurance Club All out Efforts on each run. Optional RX- add in 10 Abmat Sit-ups and 10 Ab Wheels after every Run Optional RX+- Vested and add in 10 Toes to Bar and 10 Ab Wheels 0-5min: 400m Run 5-10min: 100m Sprint 10-25min: 1 mi Run 25-30min: 300m Run 30-35min: 200m Sprint 35 min: 800m Run __________________________________________________ The …