CrossFit December 3rd

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 800m Row/Run 10m Spiderman Stretch with Reach 5-10 Push-Ups 10m Walking Toe Grab Hamstring Stretch 5-10 Push-Ups 10m Samson Stretch 5-10 Push-Ups 10m Toy Soldier 5-10 Push-Ups Wendler Week 4 Deload Week (5 @ 40%, 5 @ 50%, 5 @ 60%) 5 @ 40%, 5 @ 50%, 5 @ 60%Shoulder Press Today Metcon …

Friday, November 30

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Row 800m 10m Samson Stretch 10m Grab your foot quad stretch 10m Grab your toe hamstring stretch 40m Bear Crawl Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant …

Boot Camp, Thurs Nov 29

Turn 2 CrossFit Workout of the Day

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

Turn 2 CrossFit Workout of the Day

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

Turn 2 CrossFit Workout of the Day

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

Turn 2 CrossFit Workout of the Day

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

Turn 2 CrossFit Workout of the Day

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 …