Turn2CrossFit – CrossFit “Lt. Brad Clark” (Time) For Time: Buy In: 95 Double Unders 6 Rounds: 10 Single Arm (alt) DB Clean and Jerks 50/35 11 Burpees 18 Weighted Lunges (alt) 50/35 Cash Out: 95 Double UndersThis workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty …
CrossFit – Thu, Nov 3
Turn2CrossFit – CrossFit Warm-up 400m run banded shoulder stretches 3 rounds: 10m burpee broad jump 10 air squats 5 push press (increase weight each round) 50m run Push Press Take 15 minutes to build to a heavy 3 rep Push Press “Witches Brew” (AMRAP – Rounds and Reps) 12 Minute AMRAP: 12 Push Press 115/85 24 Ball Slams 30/20 200m …
CrossFit – Wed, Nov 2
Turn2CrossFit – CrossFit Warm-up on a 9:00 min clock: 400m row 5 Cherry pickers AMRAP with remaining time -:30 sec hand plank hold -5 empty barbel good mornings -5 empty barbell deadlifts -6 box step ups Deadlift 3-3-3-3-3-3 Take 15 minutes to build to a 3 rep deadlift. Increase weight each set. “Corn Maze” (3 Rounds for reps) 15 Minute EMOM: …
CrossFit – Tue, Nov 1
Turn2CrossFit – CrossFit Warm-up 300m run 5 yogi push-ups *3 rounds of* 5 (1) burpee to plate + plate to OH 25/15 10 Russian twists (r/l=1) 5 power cleans 45/35 3 Position Power Clean (Weight) Take 15 minutes to build to a heavy 3 position power clean. First position at the high hang, then above the knee, and then from …
CrossFit – Mon, Oct 31
Turn2CrossFit – CrossFit Warm-up 3:00 min bike 10m Spider-Man crawl 10-7-4 cal row perfect air squats knee raises Row for Calories (4 Rounds for calories) 3 Minute Row -Rest 3 Minutes 2 Minute Row -Rest 2 Minutes 1 Minute Row -Rest 1 Minute :30 Row *Score total calories (No Rollovers) “Jack O’Lantern” (Time) 3 Rounds For Time: 500m Row 15 …
Endurance Club – Sun, Oct 30
Turn2CrossFit – Endurance Club High Score (AMRAP – Reps) High Score Teams of 4 (2 will work) Team 1: Runs Team 2: Works 3-2-1: Team 1 runs while Team 2 works, when Team 1 returns you switch. Goal when working: most points. Sit-Up: 1pt Push-Up: 1pt Boxes Jump: 2 pts BMU: 3pts Curtis P (95/65): 4pts Tire Flip: 5pts Large …
CrossFit – Sun, Oct 30
Turn2CrossFit – CrossFit Warm Up 3 min bike/row/ski 10m ankle lunge with reach 10m duck walk 10 side lunge 10 sumo squats 15 banded pull aparts 10 banded presses 10 Lu raises Burgener Warm up 10 Min EMOM 3 Slow pull to low hang position 2 Snatch high pull 1 Snatch Low hang snatch x2 + 2 snatch (Weight)