Turn2CrossFit – CrossFit Warm-up 300m run 10m knuckle draggers 10m burpee broad jump *3 rounds of* 10 kipping swings 5 hang power cleans 6 box step ups/jumps Announcement: Next week we will be starting a new strength cycle. This next cycle we will be lifting more and getting stronger. For this week, we will be testing some of the lifts …
Endurance Club – Sun, Apr 23
Turn2CrossFit – Endurance Club “Nancy Meets Nate” (Time) Partner workout For time: 1200m Run together 45 Synchro OHS 95/65 8 Rounds of Nate* (I go, you go) 800m Run together 30 Synchro OHS 95/65 6 Rounds of Nate* (I go, you go) 400m Run together 15 Synchro OHS 95/65 4 Rounds of Nate* (I go, you go) *Nate = 2 …
CrossFit – Sun, Apr 23
Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 10m spiderman lunge with reach 10m bear crawl 10 sumo squat 20 banded pull aparts 15 banded presses 10 Lu Raises 2 Rounds: 5 High power clean 5 Front squat 5 Tall Clean 2 Rounds: 5 Shoulder Press 5 Push Press 5 Push Jerk 6 min EMOM x2 1st emom: 1 Tall Jerk+1 Jerk …
CrossFit – Sat, Apr 22
Turn2CrossFit – CrossFit Partner WOD (Time) Partner WOD 1 mile run together (1 partner works at a time) 100 box jumps 100 push Ups 800 m run together (1 partner works at a time) 100 burpees 100 pull ups 400 m run together (1 partner works at a time) 100 M walking lunge 100 abmat sit ups 200 m run …
CrossFit – Fri, Apr 21
Turn2CrossFit – CrossFit Warm-up 300m run or 400m row achilles stretch on rig Iron cross thread the needle 10m lateral lunge *3 rounds of* 5 burpees 10 DL or alt. DB clean and press 15 DU’s “Lt. Brad Clark” (Time) For Time Buy-In: 95 Double-Unders 6 Rounds of: 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating) 11 Burpees 18 Weighted …
CrossFit – Thu, Apr 20
Turn2CrossFit – CrossFit Warm-up 3:00 min bike or ski Banded shoulder stretches on rig 10m toe grab stretch *3 rounds of :20 sec, on :10 sec off* -jumping jacks -hallow to superman -Bear crawl -banded tricep pull downs Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength …
CrossFit – Wed, Apr 19
Turn2CrossFit – CrossFit Warm-up 400m row or run 10m elbow/reach stretch 6 90/90 hip stretch PVC pass throughs & shoulder stretches 10 PVC overhead squats *3 rounds of* 5 pushups 10 kip swings 5 front squats 6 Sets: Front Squat (5 Front Squats) Keep all sets between 70-75% of 1RM. Rest 2 minutes between sets. “Bewitched” (2 Rounds for reps) …