Terrible Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 (No Measure) 2 Rounds: 10m High knee jog 10m Ass kick jog 10m backward jog 10m Fast Jog **then with a light KB** 15 Goblet Squat 10 Single Arm KB Swing (5 each) 15 SDLHP 10 Single Arm KB Should Press (5 each) Skills Kipping/Butterfly/MU technique Handstand walk practice **Alternate between the …

Motivation Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 rounds: 300m run 5 pull-ups 10 squats 5 push ups 10 barbell good morning Push Press (5,4,3,2,2,1,1) **12 minutes to complete. Don’t try and PR, but go heavy Athena (Time) 12 minute amrap 12 Clean & Jerk 95/65 15 OH Walking Lunge 95/65 18 Calorie RowRx+ = 135/95 Body-Armor 3 Sets: 8 …

Endurance Train

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard 1: Metcon (No Measure) 5 Rounds on the 5:00 200m Run 200/150m Row 20 Abmat Sit-Ups *Earn your rest by going fast, if you don’t want to rest & want more work: add 10/7 Cal on Air Assault Bike RX+= Vested & Knees 2 Elbow 2: Metcon (AMRAP – Reps) 2 Rounds- 5min …

Saturday, October 26th WOD!!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (Time) Teams of Two 4 Rounds 40 Air Assault Calories 30 “Synchro” Plate GTO 35/25 20 Row Calories 10 “Synchro” DB Lungesters 35/25** ** Lungesters = 1 Fr Lunge left + 1 Fr Lunge right + 1 Thruster 40 min time cap

Twenty Point Three & Me

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike/Ski Erg 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 10 Good Mornings 20 Deadlifts 30 Pass-Throughs Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts …

Thursday open prep

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Skills On the 1:30 x 5 sets 3 Toes to Bar 2 Bar Muscle-ups 2 Toe to bar 1 Bar Muscle-up Warm-up 3 (No Measure) 2 Rounds 200m Row 10 Air Squats 5 Med Ball Slams 30 Sec Couch Stretch (ea leg) One Man March (AMRAP – Rounds and Reps) 15 minute emom 10m …

Thursday open prep

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips*Today substitute Hanging from the Bar- hollow rock/superman for a substitution for Pull-Ups. Save the Pull-Ups for the workout, but loosen shoulders. Skills On the 2:00 x 5 sets 10 Hip Extensions …