Turn2CrossFit – CrossFit Warm-up 400m row :30 sec pigeon stretch iron cross stretch thread the needle stretch 250m row *3 rounds of* 3 snatch high pulls 45/35 3 hang muscle snatches 45/35 3 overhead squats 45/35 15 Minute EMOM: 1 Hang Power Snatch+ 1 Hang Squat Snatch (Weight) Build up in weight as form allows. Score= heaviest weight “Full House” …
CrossFit – Tue, Nov 15
Turn2CrossFit – CrossFit Warm-up 300m run 10 PVC pass throughs *3 rounds of* 10 russian twists (R/L=1) 5 supermans 3 1 burpee + 1 jumping pull-up 50m run 10 Sets: (:30 WORK/:30 REST) Alternate movements Ring Rows Ring Row with False Grip and feet elevated. Max reps in :30, score highest reps. L-Sit L-sit hold on paralettes. Scale with knees …
CrossFit – Mon, Nov 14
Turn2CrossFit – CrossFit New Cycle Week 1 of our new Strength/Skill Cycle will consist of the following: Monday- Back Squats and Front Squats. We have worked really hard on the previous cycle to build strength in both of these lifts and we will not sacrifice losing it. We will alternate between low rep, heavy days to build strength on one …
CrossFit – Sun, Nov 13
Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 10m elbow to ankle lunge 10 Broad jump with 2 squats 10 Sumo Squats 15 pvc good mornings PVC Front rack stretch 3Rounds: 5 Rack Deliveries 5 Tall Muscle Clean 5 Hang Power Clean 5 Muscle Clean 5 Front squats 10 min EMOM (No Measure) 3 pause low hang power clean 1 Front Squat …
Endurance Club – Sun, Nov 13
Turn2CrossFit – Endurance Club Metcon (AMRAP – Rounds and Reps) 48 min AMRAP w/ partner 800m Run (together) 30 Pull Ups 200m Run 60 AbMat Sit Ups 200m Run 60 T2R 200m Run 10 Barbell Complex (PC + Cluster + PC) 155/110 Rx+ = BMUs/GHDs
CrossFit – Sat, Nov 12
Turn2CrossFit – CrossFit Class Relay AMRAP (Ode to Our Ragnar Team) (AMRAP – Rounds and Reps) 24 Minute AMRAP: 22 American Kettlebell Swings (53/35) 12 Kettlebell Sumo Deadlift High Pull 8 Kettlebell Goblet Squats*Throughout the 24 minute AMRAP the class will maintain a continuous 200m relay. One athlete at a time will run 200m, tag in the next athlete, and then continue with the …
CrossFit – Fri, Nov 11
Turn2CrossFit – CrossFit Warmup 400m row, ski, run, or 1200m bike :30 couch stretch Iron cross thread the needle 9-6-3 burpee air squats kipping swings “Armistice 2019” (AMRAP – Rounds and Reps) 22 Minute AMRAP: 11 Power Cleans 135/95 11 Burpees over the Bar (Lateral) 19 Toes to Bars 18 Wallballs 20/14 Veterans Day has been observed since 1954 by …