Turn2CrossFit – Endurance Club RUN RUN RUDOLPH (6 Rounds for time) Every 7 min for 6 rounds: Cycle through twice A.) 700m run 7 Hang Power Cleans 7 Push Jerks 7 Back Squats 14 Synchro Pull-ups *each partner does BB complex together (pick weight that you can complete unbroken)and then pull-ups synchro B.) 700m run 49 GHDs/T2R *one partner does …
CrossFit – Sun, Dec 18
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 20m bear crawl 20 pull aparts 15 Lu raises 2 rounds: 5 strict press 5 jerk dips 5 push press 5 jerk balance 7 EMOM x2 1st EMOM-2 push press + 2 tall jerk 2nd EMOM-3 heaving jerk dips Split Jerk x3 (Weight)
CrossFit – Sat, Dec 17
Turn2CrossFit – CrossFit Team of 3! (Time) For Time: 45 Cal Row 60 Thrusters 95/65 60 Cal Row 50 Power Snatches 115/85 75 Cal Row 40 Front Squats 155/105 90 Cal Row 30 Clean and Jerks 185/135 ***One person on the team always holds a plank during the row, one rests, one works. Core Finisher (Checkmark) As a class… 4 …
CrossFit – Fri, Dec 16
Turn2CrossFit – CrossFit Warm-up 300m row, run, ski, or 750m bike 10m elbow/reach 10 arm circles (forward & backward) 10 open/close arms *3 rounds of* 5 PVC OHS 5 ring rows 50m run 3 Sets: Take no more than 12 minutes on this lift. Overhead Squat 5 Overhead Squats. Build up each set and try to go heavier than last …
CrossFit – Thu, Dec 15
Turn2CrossFit – CrossFit Warm-up 400m run or row achilles stretch on rig PVC pass throughs and shoulder stretches *3 rounds of* 15 DU’s 5 push ups 6 box step ups/jumps 1:00 min row “Los Pollos Hermanos” (Checkmark) 25 Minute EMOM: Min 1- 40 Double Unders Min 2- 8 Burpee Box Jump Overs 24/20″ Min 3- 20/15 Cal Row Min 4- …
CrossFit – Wed, Dec 14
Turn2CrossFit – CrossFit Warm-up 300m run or row worlds greatest stretch 9-6-3 power cleans 45/35 front squats as close to rig as possible Kip swings 12 Min EMOM Squat Clean+ Front Squat Build up to heaviest possible. “Monk’s Cafe” (Time) For Time: 30-20-10 Hang Power Cleans 95/65 Toes to Bars directly into.. 20 Squat Cleans 135/95 *Complete the 30-20-10 and …
CrossFit – Tue, Dec 13
Turn2CrossFit – CrossFit Warm-up 400m row iron cross stretch achilles stretch on rig thread the needle stretch *3 rounds of* 5 scapula pull ups 10m walking lunges 3 burpees () 10 Sets: (:30 WORK/:30 REST) Alternate between the two movements Strict Pull-Ups Get as many as you can in the :30. Scale with negatives. Score= Biggest Unbroken Set!! Overhead Lunge …