Turn2CrossFit – CrossFit Warm-up 2 minute row couch stretch 10m knuckle drags 10m broad jumps then 3 rounds- 5 deadlifts (increase weight each round) :30 HS hold 30 singles Deadlift 5×10 Deadlifts. Use same weights across all sets. Lift every 3 minutes. Use 60-65% as a guide. **Hit max set of deficit (plate) pushups “The Pink Panther” (AMRAP – Rounds …
Endurance Club – Sun, May 21
Turn2CrossFit – Endurance Club “Boston Marathon” (Time) 2 Rounds for Time: 400 meter Run 26 Hand Release Push-ups 400 meter Run 26 KB Swings (53/35 lb) 400 meter Run 26 Sit-ups 400 meter Run 26 Deadlifts (75/55 lb) 400 meter Run 26 Air Squats 400 meter Run 26 Box Jumps (24/20 in)
CrossFit – Sun, May 21
Turn2CrossFit – CrossFit Warm-up 3 Min Bike/Ski/Row 10m Bear Crawl 10m Broad Jump w/ 2 Air squats 10m Lunge/Elbow Reach 3 Rounds: 5 Rack Deliveries 5 High Hang Muscle Clean 5 Muscle Clean 5 Tall Power Clean 5 Front Squat 10 min EMOM 2 Flatted Footed Clean Pulls 1 Clean https://www.youtube.com/shorts/_GIcVInXfe4 Clean DL Mid Thigh x2 + 1 Clean (Weight) …
CrossFit – Sat, May 20
Turn2CrossFit – CrossFit Partner WOD (Time) One partner works at a time For Time: 100 Double unders each 90 Air Squats each 80 AbMat Situps each 70 push ups each 60 pull ups each 50 cals on bike each 400 m run together 30 HSPU each 20 m overhead walking lunge each 50/35 db 10 man makers each 50/35 40 …
CrossFit – Fri, May 19
Turn2CrossFit – CrossFit Warm-up 400m run or row 10m knuckle draggers pigeon stretch banded pull aparts 5 banded OHS *3 rounds of* 5 burpees 5 wall balls 5 DL or power snatches 100m run or row “Tsakos” (AMRAP – Rounds and Reps) AMRAP in 27 minutes: Buy-In: 1 mile Run In the remaining time, AMRAP of: 7 Deadlifts (135/105 lb) …
CrossFit – Thu, May 18
Turn2CrossFit – CrossFit Warm-up 3:00 min bike couch stretch PVC pass throughs & shoulder stretches *3 rounds of* 7/5 cal bike 3 yogi push-ups 3 strict press Shoulder Press 5×5 Strict Press. Use 75% of 1RM as a guide. All sets at the same weight. Lift every 3 minutes. “A Dime a Dozen” (Time) 5 Rounds For TIme: 15/12 Cal …
CrossFit – Wed, May 17
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach stretch 10m quad stretch 10m lateral lunge *2 rounds of* 100m run 10 push ups 10 supermans 5 back squats Back Squat 5×10 Back Squats. All sets at the same weight. Lift every 3 min. **After each set hit max set of ring rows. “Come Rain or Shine” (Time) For Time: 50 …