Turn2CrossFit – CrossFit If you come for weightlifting at 10am please bring a baseball hat. View Public Whiteboard Warm-up Ab Mat Pizza Box Game 2 Minute Intervals 10 Jumping Jumping Jacks 10 Air Squats 5 Alternating Lunges (l+r=1) Skills Turkish Get-ups x10 to each side. Break it up however you like Metcon (AMRAP – Reps) AMRAP 5 Minutes: R arm …
19.2 Friday Night Lights
Turn2CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ …
Thursday, February 28th Wod!
Turn2CrossFit – CrossFit Know your Nose!!! https://breathing.com/pages/nose-breathing View Public Whiteboard Warm-up Run 300m 3 Rounds of Cindy Junkyard Dog Bench Press (6×3) 20 minutes to Build to a Heavy Triple Metcon (AMRAP – Reps) 6 Rounds of: 90 sec. to complete Row 200m/175m Max Double Unders with additional time remaining. *score is # of Double Unders performed.
Wednesday, February 27th Wod!
Turn2CrossFit – CrossFit Please read this before you come to class today. Class today is all about keeping our Heart Rate under “OUR” control. Your heart rate is different than mine, and all others. Please try as hard as you can to stay within the parameters that are given. This workout is NOT about time, it’s about control. Here is …
Wednesday 19.2 Primer
Turn2CrossFit – Competition Training View Public Whiteboard 3-Position Power Snatch 5 Sets: Set #1 – 60% of estimated 1RM Power Snatch Set #2 – 64% Set #3 – 68% Set #4 – 72% Set #5 – 72-75% Metcon (Calories) On the Minute x 16 (4 Rounds) Min 1 – 7 Box Jump Overs + 7 TTB Min 2 – 5 …
Tuesday, February 26th Wod!
Turn2CrossFit – CrossFit Your “Nose Knows”!! Here is an article for you to read about Nose Breathing vs. Mouth Breathing: https://breathing.com/pages/nose-breathing View Public Whiteboard Warm-up Run 400m 10 min Clock 10m Duck Walk 10m Spiderman w/ Reach 10m Alt. Side Lunge 5 Down Dog to Up Dog Back Squat (5×5 @ 70-75% 1RM) Every 2 min Metcon (3 Rounds for …
Monday Funday, February 25th Wod!
Turn2CrossFit – CrossFit #nevermissamonday View Public Whiteboard Warm-up Row 300m, AAB 20 Cals or Run 300m Then 15-9-6 Thrusters *Build in Thruster weight each round Jump Lunges Power Clean (EMOM x 10) Build in weight for the first 5 min, then hold across for the last 5 min. Post your heaviest triple. Metcon (Time) For time: 30-20-10 Burpee over bar …