Turn2CrossFit – CrossFit Warmup 400m run or 1200m bike banded shoulder stretches on rig worlds greatest stretch 10m lateral lunge 10m quad stretch Metcon (5 Rounds for calories) 5 sets: 1 minute WORK/ 1 minute REST Max Cal Bike Score= Calories for each round “Frost” (Time) For Time: 800m Run 60 Air Squats 40 Abmat Situps 20 Renegade Rows 40s/25s …
CrossFit – Wed, Nov 9
Turn2CrossFit – CrossFit Warm-up 400m run or row iron cross thread the needle *3 rounds of* 3 Ashley’s =1 burpee, 1 jumping pull up, 1 air squat 3 PVC OHS 50m run 1 Snatch Balance + 2 OHS Take 15 minutes to build to a heavy set of the complex. “Snow” (Time) For Time: 5-7-9-11-13 Burpee Pullups Squat Snatches 95/65
CrossFit – Tue, Nov 8
Turn2CrossFit – CrossFit Warm-up On a 10:00 min clock: 3:00 min bike or ski 10 PVC pass throughs Achilles stretch *AMRAP of* 15 DU’s 3 Deadlifts 3 hang power cleans 3 push jerks 3 power cleans 10m crab walk 5 Sets: Push Jerk 2 Push Jerks directly into max reps of strict ring dips. -Rest 2 minutes between sets Ring …
CrossFit – Mon, Nov 7
Turn2CrossFit – CrossFit Warm-up 500m row :30 pigeon stretch on box 5 squat therapy using rig (shift weight in ankles at bottom) *3 rounds of* 10m Bear crawl 10 alt lunges (r/l=2) 3 front squats 45/35 4 Sets: Lift every 3 minutes. Take the front squat from the rack and upon finishing the reps immediately transfer the bar to the back …
Endurance Club – Sun, Nov 6
Turn2CrossFit – Endurance Club “Triple Threat” (Time) Team of 2 For Time: 1 Mile Run (together) 100 Bar Facing Burpees 1 Mile Run (together) 100 Deadlifts 225/155 1 Mile Run (together) 100 GHDs
CrossFit – Sun, Nov 6
Turn2CrossFit – CrossFit Warm-up 3 Min Bike/Ski/Row 20 banded pull aparts 20 Banded presses 15 Lu Raises 3 Rounds 5 Jerk Dips 5 Push Jerk 5 Jerk Balance 5 Split Jerk Behind the neck 10 Min EMOM 2 Push Press + 1 Split Jerk PJ+SJ+SJ+PJ (Weight)
CrossFit – Sat, Nov 5
Turn2CrossFit – CrossFit “Deck of Death” (Time) Teams of 2 For Time (30 min. time cap): Alternate choosing cards from a full, shuffled deck. Perform movements according to suit as follows: Hearts- 10m Shuttle Run Clubs- Box Jumps Spades- Med Ball Cleans Diamonds- KB Lunges 2 – 10: Perform said number of movements Face Cards: Perform 10 reps Aces: = 11 reps of …