Turn2CrossFit – CrossFit Warm-up 3:00 min bike :30 sec couch stretch :30 pigeon stretch 5 air squats *2 rounds of* 5 Kang squats 45/35 10 Russian KB swings 53/35 5 cal bike () Back Squat 7X3 Back Squat. Lift every 3 minutes. All sets at the same weight. Go heavier than last time. 11/14 “Central Perk” (Time) 4 Rounds For …
Endurance Club – Sun, Dec 11
Turn2CrossFit – Endurance Club SERC at GYM Due to rain- we WILL be at the gym, we will be indoors working on Endurance heart rates and our Core Row v Bike (3 Rounds for reps) 2 rounds Through 7min to score max reps 1min Rest __________ 500/400m Row 15 T2B 15/11 Cal Bike 15 GHD Max Bench (Heavier) __________ 400/325m …
CrossFit – Sun, Dec 11
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 10m lunge elbow to ankle stretch 10m duck walk 10 sumo squats Therapy squat on rig 2 rounds: 5 rack deliveries 5 tall muscle cleans 5 low hang power cleans 5 front squats 5 Tall power cleans 5 Tall cleans 8 EMOM 2 Clean High Pull + 1 Squat Clean 2 Power Clean …
CrossFit – Sat, Dec 10
Turn2CrossFit – CrossFit Warm-up 300m run or row 10m Toy soldiers 10m Quad Stretch 5 Therapy Squats on the rig then 2 rounds of: 10 air squats 5 push ups 10 KB swings 5 burpees O’ Swoly Night (Time) For Time: Split all reps evenly with your partner. 100 Air Squats 80 Push ups 60 burpees 40 Plate Ground-to-Overhead 200M …
CrossFit – Fri, Dec 9
Turn2CrossFit – CrossFit Warm-up 300mrun or row 10m elbow/reach stretch 10m lateral lunge Iron cross Thread the needle *3 rounds of* 5 tempo supermans 10 Russian twists (r/l=1) 25/15 5 PVC banded OHS on rig 3 Sets: Overhead Squat Go heavier than last week. This week you will build up each set and try to finish last set heavier …
CrossFit – Thu, Dec 8
Turn2CrossFit – CrossFit Warm-up 300m run banded shoulder stretches on rig 10m quad stretch 10 warrior squats (5 each side) *3 rounds of* (2) 1 burpee + 1 jumping pull up + 1 air squat 4 box step ups/ jumps 50m run “You’ve got to ask yourself one question: ‘Do I feel lucky?’ Well, do ya punk?” (9 Rounds for …
CrossFit – Wed, Dec 7
Turn2CrossFit – CrossFit Warm-up 3:00 min bike :30 sec couch stretch :30 sec pigeon stretch 5 slow therapy squats on rig PVC pass throughs & shoulder stretches *2rounds of* 5 PVC hang muscle snatches 5 PVC OHS 5 PVC power cleans 5 PVC push jerks 5 cal bike 15 Minute EMOM: 1 Hang Squat Snatch (above knee) + 1 Hang …