Turn2CrossFit – CrossFit Base Jump (Calories) Warm up 500m run/row :30 couch stretch Iron Cross Thread the needle 3 Rounds 5 Air Squats 5 clean & jerks 10 pull aparts “Base Jump” 25Min AMRAP Buy in Partner Grace 135/95 Then Partner A 10 bar hops 50m Farmer Carry 50/35 5 DB Hang Power Cleans 50m Farmer Carry 10 Air Squats …
CrossFit – Fri, Sep 8
Turn2CrossFit – CrossFit Warm-up 500m Run World’s Greatest Stretch then 3 rounds 5 Ashley’s (burpee jumping pullup+ air squat) 10 Situps Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn …
CrossFit – Thu, Sep 7
Turn2CrossFit – CrossFit Warm-up 20 Cal Row 100 Single Jump Rope 3 rounds 5 Deadlifts (build in weight) 10 Air Squats 100m run “Zero Gravity” (AMRAP – Reps) 25 Minute EMOM: Min 1- 15/12 Cal Row Min 2- 10 Deadlifts (225/155) Min 3- 25 Air Squats Min 4- Max Double Unders Min 5- RestScore- Double Unders
CrossFit – Wed, Sep 6
Turn2CrossFit – CrossFit Warm-up 16x :15 intervals -Jumping Jacks -Air Squats -Mt. Climbers -Jumping Squats then 2 Rounds: 20m walking lunges 4 DB Snatches 3 Burpee Box Jumps 2 Wall Walks 4 Sets: 20m Overhead Walking Lunges with DBs directly into.. Max set of HSPU Handstand Push-ups Score your total HSPU “Free Fall” (AMRAP – Rounds and Reps) 3 Sets: …
CrossFit – Tue, Sep 5
Turn2CrossFit – CrossFit Warm-up 400m Run 10m Elbow Reach 10m Broad Jump w/ air squat :30/side couch stretch then 2 rounds 8 Empty bar front squats 8 Toes to bar Front Squat 5×8 Front Squat. Build in weight each set. Rest 2 minutes after each set. “Up, Up, and Away” (AMRAP – Rounds and Reps) 12 Minute AMRAP: 9-15-21… (cont. …
CrossFit – Mon, Sep 4
Turn2CrossFit – CrossFit Warm-up 400m run then with your team of 3, one person at each station.. 2 rounds: 1 min stations – Bike – 10 elbow rotations+ max Power Cleans – :30 bar hang + 3 Burpees *build in weight for the power clean Team of 3 Workout (Time) In teams of 3 Complete the following.. For Time: 45 …
Endurance Club – Sun, Sep 3
Turn2CrossFit – Endurance Club “Give N Go” (Time) “I go, you go” style- complete full round and then switch. 3 Sets: 6 rounds: 8 Cal Bike 6 T2B 4 Deadlifts 225/155 2 Chest to Bar Pullups Run 500m togetherRx+= 275/195, Ring Muscle Ups