Turn2CrossFit – Endurance Club Metcon (Time) For Time: 1 Mile Run (together) into.. 4 Rounds: 20 Strict Pullups 30 Pushups 40 Box Step Ups 24/20” 50 Air Squats 60 Second Synchro Plank Hold then.. 1 Mile Run (together) Rx+= Vested *Split reps between partner, one athlete works at a time.
CrossFit – Sun, Jan 8
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 20 banded pull aparts 20 Lu raises 10 ea side upside KB arm hinges 3 Rounds with Barbell: 5 Jerk Dips 5 Push Press 5 Push Jerk 5 Split Jerk 10 min EMOM 2 Jerk balance+1 Split Jerk Jerk behind the neck+Pause Jerk+Jerk (Weight) Before this as a complex building to a moderate …
CrossFit – Sat, Jan 7
Turn2CrossFit – CrossFit Saturday Partner WOD (Time) Warm up 400 m run Runner’s stretch Band stretches 2 rounds 35 singles/ dubs 10 banded good mornings 10 sumo squats /air squats 10 banded shoulder press WOD: 3, 2, 1 GO! FOR TIME: Relay run between partners 400m run, 300 m run, 200m run, 100 m run 100 double unders (split in …
CrossFit – Fri, Jan 6
Turn2CrossFit – CrossFit Warm-up 300m run achilles stretch on rig 10 arm circles (forward & backward) 10 open/close arms *3 rounds of* 5 ring rows 4 (1) burpee + (1) box jump/step up 5 DL or PC 45/35 Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24″/20″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael …
CrossFit – Thu, Jan 5
Turn2CrossFit – CrossFit Warm-up 2:00 min ski, bike, or row iron cross thread the needle worlds greatest stretch 10 warrior squats (5 each side) *2 rounds of :30 sec on :10 sec off* -ski -handstand hold -light weight DB snatch -tempo air squats “Sampler Platter” (Checkmark) 30 Minute EMOM: Min 1- 20 Abmat Situps Min 2- 16 Alt. DB Snatches …
CrossFit – Wed, Jan 4
Turn2CrossFit – CrossFit Warm-up 400m run or row 10m elbow/reach 5 sumo squats PVC pass throughs and shoulder stretches *3 rounds of* 1 downward dog (focus on head through & Achilles stretch) 10 mt climbers (r/l=1) 5 banded PVC OH squats () 12 Min EMOM Build up in weight across the 12 minutes 1 High Hang Squat Snatch (hip)+ 1 …
CrossFit – Tue, Jan 3
Turn2CrossFit – CrossFit Warm-up On a 9:00 min clock 2:00 min bike or row achilles stretch 10m quad stretch 10m lateral lunge *AMRAP of* 10 air squats 10 push-ups 10 DU’s 10 Sets: (:30 WORK/:30 REST) Alternate movements KB Suitcase Lunges (No Measure) These should be done in place and you may step forward or backwards. Overhead DB Hold with …