Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (12 Minute running clock) Row 100m (aggressively) 5 Inch Worms in place 10 Air Squats Front Squat 1 1/4 (5 reps EMOM for 5 Minutes @50%~60%) You will squat down (ass to grass), up 1/4 of the way, back down, and then stand all the way up.Nobody gets to use squat racks today, …
Monday, July 22
Turn2CrossFit – CrossFit #NEVERMISSAMONDAY Do either workout first so hopefully people don’t have to share an air assault bike. View Public Whiteboard Warm-up Run 500m then 1 round of tabata alternating between L-sits on parallettes & handstand holds Metcon (Time) 3 rounds for time of: 20/15 Air Assault Calories 20 Alternating DB Snatches (50/35#) Run 4 x 300m repeats (4 …
45 Min To Fame
Turn2CrossFit – Endurance Club 45 Min to Fame View Public Whiteboard Metcon (AMRAP – Reps) 45 Min Cap 800m run 25/50/75 800m run 3 min rest 400m run 25/50/75 400m run 2 min rest 200m run 25/50/75 200m run 1 min rest 1 mi run Time Remaining: 100m sprints rest 30 sec Score = total # sprints 25/50/75 = air …
Saturday, July 20th Wod!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Accessory Work Triple Tabata Alternating 8 Rounds of :20 on/:10 off of: Flutter Kicks Right Arm Plank Hold Left Arm Plank Hold Metcon (AMRAP – Rounds and Reps) Teams of 2 24 min AMRAP Alternate movements of: 3 Push Press 115/80 6 Pull Ups 9 Push Jerks 115/80 12 Alternating DB Snatch 50/35 …
Friday, July 19th Wod!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice for the Warm Up Pick a workout below and #get2work. There are 3 different types of Wods programmed today. Heavy, Functional and Partner Monostructrural . Main goal today is to HAVE FUN!!!! Metcon (Time) For time 2 Rounds: 8 Power Snatches (155/105) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 …
Thursday, July 18th Wod!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Accessory Work We will have one of the Thursday “Long Versions” of Romwod playing. Jump in after you finish your workout. Metcon (Time) For Time: Run 1 Mile 40 AbMat Sit Ups 25 Russian KB Swings 53/35 1 Rope Climb Run 800m 40 AbMat Sit Ups 25 Russian KB Swings 1 …
Wednesday, July 17th Wod!!
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 Min AAB, Rower or Ski Erg 2 rounds 20m Bear Crawl 10 Push Press 45/35 10 Ring Rows Bench Press (5 x 5 @ 70-75%) Perform a set of 5 Strict Pull Ups between each set of bench press. These can be banded or weighted, just be sure to challenge yourself. Metcon …