Turn2CrossFit – CrossFit Warm-up on a 12:00 min clock: 3:00 min ski, bike, or 500m run 10m elbow/reach 10 arm circles (forward & backward) 10 open/close arms 5 yogi push-ups *AMRAP of* 10m Bear crawl 10m burpee broad jump w/2 air squats 5 front squats 45/35 5 push jerks “Bradyn” (Time) 5 Rounds for Time 99 Single-Unders 7 Burpees 21 …
CrossFit – Thu, Mar 30
Turn2CrossFit – CrossFit Warm-up 500m row 10m knee to chest stretch 10m knuckle draggers banded shoulder stretches on rig *2 rounds of* 200m row 4 burpees over rower 5-10 kip swings 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 …
CrossFit – Wed, Mar 29
Turn2CrossFit – CrossFit Warm-up 3:00 min bike pigeon stretch 10 banded pull aparts (OH & across chest) 10 warrior squats *3 rounds of* 8/5 cal bike 7 supermans 5 back squats 6 Sets: Pause Back Squat (3 Pause Back Squats. (3 sec pause at the bottom) Go heavier than last time. Rest 2 minutes between sets.) “Bees and Trees” (3 …
CrossFit – Tue, Mar 28
Turn2CrossFit – CrossFit Warm-up 300m run, row, ski, or 750m bike achilles stretch Iron cross thread the needle downward dog (pushing head through) *3 rounds of* 1 wall walk 5 deadlifts 10-20 DU’s Rope Climb Skill Work 4 Sets: A.) 1 Legless Rope Climb, 1 Rope Climb, or 2 Wrap, Cinch, and Stand. B.) Accumulate :30 L-Sit Hold -Rest 1 …
CrossFit – Mon, Mar 27
Turn2CrossFit – CrossFit Warm-up 400m run PVC pass throughs, around the worlds, and stretches *2 rounds of* 10 banded Russian KB swings 35/26 10 push press 45/35 10 push jerk 45/35 100m run () 5 Sets: 2 Push Press+ 2 Push Jerk Rest 2 minutes between sets. Build in weight every set. “Spring Has Sprung” (AMRAP – Rounds and Reps) …
Endurance Club – Sun, Mar 26
Turn2CrossFit – Endurance Club “Smiles and Miles” (Time) Teams of 2! For Time: 1 Mile Run 100 Burpees 1 Mile Run 200 Sit-ups 1 Mile Run 300 Air Squats 1 Mile RunRun together and split reps with partner. Rx+= GHD Sit-ups
CrossFit – Sun, Mar 26
Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 20 Arm Circles 20 Arm Hugs Shoulder Stretch on Rig 3 Rounds: 5 Shoulder Press 5 Dips 5 Push Press 5 Push Jerk 6 min EMOM x2 1st EMOM: 2 Jerk Balance + 1 Pause Split Jerk. 2nd EMOM: 3 Heavy Jerk Dips Behind the neck Jerk + Split Jerk x2 (Weight)