Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Alternating Tabata L-Sit on parallettes “Superman Swim”– Alternate Raising R arm & L Leg, then L arm & R Leg Front Squat (3 reps @ 70% EMOM 10 minutes) Metcon (Time) Row 1000m 30 Push Press (75/55) (95/65) Row 750m 20 Push Press (95/65) (135/85) Row 500m 10 Push Press (115/75) (165/105)The first …
Tuesday, August 6th
Turn2CrossFit – CrossFit View Public Whiteboard Jump Rope Warm-Up (No Measure) 7 Minute Time Cap 100 Singles 50 Left Leg 50 Right Leg 100 alternating leg 50 Double-Unders 100 Singles Metcon (Time) 800m Run 20 Burpees 20 Box Jump Overs (24″/20″) 20 KB Swings (2/1.5 pood) 20 Box Jump Overs 20 Pull-ups 20 Box Jump Overs 20 Pistols 20 Box …
Monday, August 5th
Turn2CrossFit – CrossFit #NEVERMISSAMONDAY View Public Whiteboard Warm-up 300m farmer carry run (DBs or KBs) Bench Press (12 attempts to find 1 rep max) 1 attempt Every Minute on the Minute for 12 minutes. Increase the weight each round, incrementally, until you cannot make the lift. Metcon (AMRAP – Rounds) Alternating EMOM 15 Minutes 14 Wall Balls 7 Toes to …
Run Against the Clock
Turn2CrossFit – Endurance Club View Public Whiteboard 1: Metcon (AMRAP – Reps) 5 Round x 5 On x 2 Off5 Rounds 5 min Clock, 2 min Rest Buy-In 400m Run AMRAP 11 Knees to Elbow 11 Box Jumps 100m Run RX+ = Toes to Bar Score = Total Reps 2: Metcon (4 Rounds for time) 4 Rounds Every 4 Min4 …
Saturday, August 3rd
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Basketball Knock-out for 15 Minutes. If you get knocked out you run an 300m Metcon (AMRAP – Rounds) AMRAP until Connect 4 (or board is full) 10 Burpees 10 handstand pushups 10 KB Snatches 15 Goblet Squats (1.5/1 Pood) 1 Rope Climb Run 200mLosing Team gets to add one player from the other …
Friday, August 2nd Wod!!
Turn2CrossFit – CrossFit Pick a workout from below. The first workout is two parts. View Public Whiteboard Warm-up Coach’s Choice Clean and Jerk (Heavy Single) Part A (Two part Series) 10 min to establish a Heavy C&J. Then…… Metcon (Time) Part “B” For time: 25 Air Assault Calories “Grace” 30 Clean & Jerk 135/95 25 Air Assault Calories Metcon (3 …
Thursday, August 1st, Wod!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 300m 3 Rounds 10 Pass Throughs 10 OHPVCS 3 Wall Walks Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click hereWomen 175# DL …