Turn2CrossFit – CrossFit Warm-up 400m run banded Achilles stretch banded pull aparts (across chest & OH) *3 rounds of* 25 singles/DU’s 20m Bear crawl 5 shoulder press Shoulder Press 5×5 Strict Press. All sets at the same weight. Go heavier than 5/19. Lift every 3 minutes. Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRest 2 minutes after workout and then perform 100 Hand …
CrossFit – Wed, May 31
Turn2CrossFit – CrossFit Warm-up 3:00 min bike couch stretch pigeon stretch 90/90 hip stretch 5 therapy squats using rig *2 rounds of* 8/5 cal bike 5 tempo Superman’s 5 back squats Back Squat 5×8 Back Squats. All sets at the same weight. Use 65% as a guide. **Hit a max set of strict chest to bar pullups after each set. …
CrossFit – Tue, May 30
Turn2CrossFit – CrossFit Warm-up 2:00 minutes min row, bike, or ski 3 cherry pickers PVC pass throughs & shoulder stretches *2 rounds of* 7/4 cal ski 5 DL’s 5 clean high pulls 5 power cleans 5 push press Power Clean 15 Minute EMOM 1-5 Min= 3 Touch and Go Power Cleans 6-10 Min= 2 Touch andGo Power Cleans 11-15 Min= …
Endurance Club – Sun, May 28
Turn2CrossFit – Endurance Club PentABalathon (Time) *60% effort today (if Murph tomorrow) 5 rounds for Time 500m Row 15 GHD Sit-Ups 20/14Cal Ski Erg 10 Russian Twists 400m Run 30 sec Plank 20/14cal Bike 15 Abmat Sit-Ups 20/14cal Concept 2 Bike 30 sec Leg Raise hold
CrossFit – Sun, May 28
Turn2CrossFit – CrossFit Warm-up 3 min bike ski row jose shoulder warm up 2 rounds: 5 presses 5 push press 5 tall jerks 5 jerk balance 8 min EMOM x2 1st EMOM: 5 pause in dip push press 2nd EMOM: 3 Behind the neck split jerk 3 sec pause in dip+jerk dip+split jerk
Happy Memorial Day Weekend!
Turn2CrossFit – CrossFit Warm up (No Measure) 300 m run Band stretches/mobility Double under practice 3 rounds 35 singles 10 box step ups 10 banded shoulder presses 10 burpee plate snatches (25/15) GRAB A PARTNER! Partner Wod (AMRAP – Rounds and Reps) 30 minutes AMRAP Buy in 150 dubs 50 weighted box step overs (35/25) 40 DB Hang power snatches …
CrossFit – Fri, May 26
Turn2CrossFit – CrossFit Warm-up On a 8:00 min clock: 2:00 min bike, row, ski, or 400m run 10m spiderman crawl iron cross thread the needle 10-1, 1-10 tuck jumps ring rows Desforges (Time) 5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, …