Turn2CrossFit – Boot Camp View Public Whiteboard Warm-up Tabata Jump Rope Tabata Flutter Kicks Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes 10 DBalls Over Shoulder 10 Mountain Climbers 10 Slam Balls 10 Mountain Climbers cool down 5:00 Rowing for meters at a 2:30/2:00 effort
CrossFit Nov 29
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 Wendler Warm-Up (No Measure) Today’s Lift in the following scheme: 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% then move on to today’s sets Wendler Deadlift Week 3 (5 …
CrossFit Wednesday Nov 28
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 800m Run/Row 2 Samson Stretches each side 20 Burpees 2 Cossack Stretches each side 30 Second Handstand Hold Wendler Warm-Up (No Measure) Today’s Lift in the following scheme: 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% then move on to today’s sets Wendler Week 3 Bench Press (5 @ 75%, 3 @ …
Bootcamp Nov 27
Turn2CrossFit – Boot Camp Nobody came on Monday, so we’re programming the same workout View Public Whiteboard Metcon (Time) Buy-In *10 Air Assault Calories in under 60 Seconds then: 5 Rounds of: 10 Squats 10 Push-Ups 10 Sit-Ups then: *10 Air Assault Calories in under 60 Seconds 20 Burpees Penalty for failing to meet the 60 second time limit for …
CrossFit, Tuesday, Nov 27
Turn2CrossFit – CrossFit View Public Whiteboard Firehouse Warm-Up (No Measure) 3-5 Rounds 10 Calories Air Assault Bike 20 Calories Concept 2 Rower 30 Double-Unders12 Minute Clock Wendler Warm-Up (No Measure) Today’s Lift in the following scheme: 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% then move on to today’s sets Wendler Week 3 Back Squat (5 @ 75%, 3 …
CrossFit Monday, November 26
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 500m (to stop sign and back) 50 Jumping Jacks 20 Mountain Climbers (L+R=1) 10 each of PVC Pass Thrus, Single Arm Pass Thru, & Sots Press 5-10 Strict Pull-ups 5 Kip Swings (Superman-Hollow on Rings) Wendler Warm-Up (No Measure) Today’s Lift in the following scheme: 1×5 @ 40% 1×5 @ 50% 1×3 …
Boot Camp, Monday November 26
Turn2CrossFit – Boot Camp View Public Whiteboard Metcon (Time) Buy-In *10 Air Assault Calories in under 60 Seconds then: 5 Rounds of: 10 Squats 10 Push-Ups 10 Sit-Ups then: *10 Air Assault Calories in under 60 Seconds 20 Burpees Penalty for failing to meet the 60 second time limit for the Air Assault Calories Warm-up Row 800m