Turn2CrossFit – CrossFit Warm-up 400m run achilles stretch on rig 10 arm circles (forward & backward) 10 open/close arms *3 rounds of* 10 GHD hip extensions 5 supermans 100m run () L-Sit (Tabata ) 8 Sets- :20 work/ :10 rest “I Dream of Jeannie” (5 Rounds for reps) 5 Rounds: 3 Minutes WORK/ 1 Minute REST 200m Run 16 KB …
CrossFit – Mon, Apr 17
Turn2CrossFit – CrossFit Warm-up 3:00 min bike iron cross thread the needle *3 rounds of* 9/6 cal bike 20m Bear crawl (forward & backward) 20m karaoke 3 strict press 45/35 5 Sets: Push Press (5 Push Press) Build to a heavy set of 5. Rest 2 minutes between sets. “Twilight Zone” (AMRAP – Rounds and Reps) 15 Minute AMRAP: 20/15 …
Endurance Club – Sun, Apr 16
Turn2CrossFit – Endurance Club “I.R.S.” (Time) For Time: Run 1000m 5 RDS Cindy Run 800m 40m Burpee Broad Jump Run 600m 5 RDS 5 Strict T2B 20m walking lunge Run 800m 40m burpee broad jump Run 1000m 5 RDS Cindy Cash out: 5 RDS sprint 50m walk 50m RX + Vest
CrossFit – Sun, Apr 16
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 2Rounds: 20 banded pull aparts 15 Lu raises 10 Single arm dumbell press 10m Bear Crawl Burgener Warm up 10 min EMOM Power position muscle snatch+Low hang power snatch+Power Snatch Power Snatch+Hang Power Snatch+Power Snatch (Weight)
CrossFit – Sat, Apr 15
Turn2CrossFit – CrossFit “Beat the Clock” (Time) On a 20 Minute Clock…. For Time: 200m KB Farmer Carry 53s/35s 20 Shuttle Runs (50′) 25 Power Clean and Jerks 95/65 50 Pushups 25 Power Clean and Jerks 95/65 20 Shuttle Runs (50′) 200m KB Farmer Carry @ 20 Minutes, take 6 minutes to find a heaviest lift for the complex.. 3 …
CrossFit – Fri, Apr 14
Turn2CrossFit – CrossFit Warm-up 3:00 min bike, row, ski, or 500m run 10m spiderman crawl 10m lateral lunge 10m knuckle draggers *4 rounds of :20 sec on, :10 sec off* -high knees -cherry pickers -butt kickers -wall walk(‘s) Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) BurpeesIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, …
CrossFit – Thu, Apr 13
Turn2CrossFit – CrossFit Warm-up 400m row or run couch stretch pigeon stretch PVC pass throughs & shoulder stretches 9-6-3 cal row banded tricep pulldowns push-ups air squats Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale …