Turn2CrossFit – CrossFit Warm-up 2 minute bike or 400m run 2 rounds: 10m quad stretch 10m knuckle drags 10m broad jump 3 rounds: 10 pushups 10 knee tucks/ toes to bar 5 deadlifts orclean and jerks with empty bar 5 box jumps *add weight each round “Wirtz” (AMRAP – Rounds and Reps) 20 Minute AMRAP: 7 Burpee Box Jump Overs …
CrossFit – Thu, Jan 26
Turn2CrossFit – CrossFit Warm-up 2:00 min row couch stretch pigeon stretch PVC pass throughs and shoulder stretches 10 PVC OHS *3 rounds of* 9/6 cal row 5m inch worm 5 back squats 4 Sets: Back Squat 5 Back Squats *After each set perform 10 pushups/hspu *Go heavier than last week. Stay at the same weight for all sets. -Rest 2 …
CrossFit – Wed, Jan 25
Turn2CrossFit – CrossFit Warm-up On a 11:00 min clock: 300m run pigeon stretch iron cross thread the needle barbell shoulder stretch w/ foam roller *AMRAP OF* 5/4 cal ski 5 tempo squats 5 hallow to superman 5 hang power cleans () Ring Muscle Up/ Chest to Bar/ Pullup Skillwork As a class for quality: -15 Ring Rows -20 Hollow/Arch Kip …
CrossFit – Tue, Jan 24
Turn2CrossFit – CrossFit Warm-up 500m row achilles stretch on rig PVC pass throughs and shoulder stretches *3 rounds of* 15 mt climbers (r/l=1) 5 push ups 5 power snatches 6 Sets: Every 2 Minutes Metcon (Weight) 100m Run 4 Lateral Burpees over the Bar 5 Power Snatches *Light/moderate weight, move efficiently and quickly *Score=weight “Be Kind” (Time) For Time: 60 …
CrossFit – Mon, Jan 23
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach stretch *3 rounds of* 10m Bear crawl 2 burpees 2 air squats 2 push press Push Press On a 12 minute clock.. Push Press. 5 sets of 2 reps. -rest 2 minutes between sets. Use 80-85% of 3 rep we built to 2 weeks ago. “Heartburn” (Time) For Time: 1 Mile Run …
CrossFit – Sun, Jan 22
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 20 pvc pass througs 20 banded pull aparts 15 banded presses 10 arm circles forward and backwards 10 arm hugs 10 sumo squats 10m elbow lunge stretch 1 min squat w/ rig support shifting weight between legs 3 rounds with barbell: 5 power snatch 5 tall muscle snatch 5 OHS 8 sets every …
CrossFit – Sat, Jan 21
Turn2CrossFit – CrossFit “Talented Trio” (Time) Team of 3! Row 5000m For Time. Complete AMRAP of: 12 Burpee Box Jump Overs 24/20″ 24 Wallballs 20/14, 10′ 200m KB Farmer Carry 53s/35s *Athletes switch after completing full round. The other two athletes switch as needed during that time to chip away at the 5k row. **28 Minute Time CapScore= Time for …