Turn2CrossFit – CrossFit Warm-up 2 Minute Jump Rope then 10 Banded Pull Aparts 10 Banded Pass Throughs 3 sets with empty bar 5 Snatch Grip DL 5 Hang Power Snatch 5 Behind the Neck Snatch Grip Push Press Hang Power Snatch 1x 5 @ 75% 1x 3 @ 85% 1x 1+ @ 95% **Use 90% of 1RM for percentages (ex. …
CrossFit – Mon, Sep 25
Turn2CrossFit – CrossFit Warm-up 2 Minute Row then 3 Rounds- 10 Sumo Squats 5 Pullups 5 Back Squats *Add weight for back squat each round Back Squat 1x 5 @ 75% 1x 3 @ 85% 1x 1+ @ 95% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first …
Endurance Club – Sun, Sep 24
Turn2CrossFit – Endurance Club “Tummy Time” (3 Rounds for reps) 3 Sets: Every 15 minutes Run 1 Mile, then AMRAP of work SET 1: P1- Plank Hold P2-5 Core Complexes Core Complex= 5 V Ups 5 Tuck Ups 5 Sit-Ups *switch when 5 Core Complexes are complete SET 2: P1- :30 Weighted Leg Raise P2- :30 L Sit hold *switch …
CrossFit – Sun, Sep 24
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 3 RDS: 10 Banded Pull Aparts 10 Banded Stretches 10 Lu Raises 5 Push Press 5 Push Jerk 5 Tall Jerk 10 Min EMOM 2 Jerk Balance + 1 Pause Split Jerk. quick pause in the bottom of the dip PP+PP+Jerk+Jerk (Weight)
CrossFit – Sat, Sep 23
Turn2CrossFit – CrossFit Team of 4 Workout (Time) Partner wod ABA style: 20 Rounds, two partners working on AMRAP, one at a time. 25 KB Swings 70/53 25 Wallballs 20/14 25 Burpees Other set of partners are doing 400m Farmer Carry 53s/35s with one set of KBs switching as needed. Sets of partners switch at the completion of the 400m …
CrossFit – Fri, Sep 22
Turn2CrossFit – CrossFit Warm-up 400m run then 3 rounds- 3 Ashley’s 6/side db strict press 9 v ups “Mac” (Time) 2 Rounds for Time: 50 Air Squats 5 Pull-Ups 7 Burpees 2 minute Plank Hold (cumulative) 50 Push-UpsThis hero workout is dedicated to Sniper Platoon Serjeant Paul McAleese, 2nd Batallion, 2 Rifles, British Army, who died in an IED explosion …
CrossFit – Thu, Sep 21
Turn2CrossFit – CrossFit Warm-up 400m Run then :30/side couch stretch :30/side pigeon stretch 3 sets- Macho Man Complex 5 strict pullups or ring rows then build in weight for push press Push Press 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight …