Turn2CrossFit – CrossFit Warm-up 500m row :30 sec pigeon stretch on box 10 arm big & small circles ( forward & backward) 10 open/close arms 7-5-3 of: 1 burpee + 1 box step up/jump Back squats 45/35 Push press 45/35 Back Squat 5×2 Back Squat Rest 2 minutes between sets. Try to go heavier than last time. Use fractional plates if …
Endurance Club – Sun, Oct 9
Turn2CrossFit – Endurance Club DBF3 (Time) Runs: 1k-900-800-700-600-500-400-300-200-100 Reps: 10-9-8-7-6-5-4-3-2-1 Movements: DB Bench Single DB Dig & Chops Single DB Alt Snatches DB Lunges Buy-Out: 75 T2B + 75 GHD (complete at any time)
CrossFit – Sun, Oct 9
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 10m elbow to ankle lunge 10m broad jump with 2 squats 10 sumo squats PVC front rack stretch 3 Rounds: 5 Rack deliveries 5 Tall muscle cleans 5 High hang power cleans 5 Front squats 10 EMOM (No Measure) 3 Tall Cleans 2 Muscle Cleans Squat Clean+Hang Power Clean+Front squat+Squat Clean (Weight)
CrossFit – Sat, Oct 8
Turn2CrossFit – CrossFit Partner Wod (Time) 100 Cals Bike 10 Rounds: 15 Shoulder to Overhead 95/65 12 Alt DB snatches 50/35 9 OHS 95/65 6 DB C&J 50/35 3 Thrusters 80 Cals Bike 8 Rounds 60 Cals Bike 6 Rounds 4 Cals Bike 4 Rounds 20 Cals Bike 2 Rounds Split Cals evenly. During the rounds partners will alternate between …
CrossFit – Fri, Oct 7
Turn2CrossFit – CrossFit Warm-up 300m run, row, ski, or 650m bike banded shoulder stretches on rig *3 rounds of* 10 banded lat pull down 10m burpee broad jump w/ 2 push-ups () 3 Sets: Weighted Pull-ups 3 Weighted Pullups. If you do not have at least 5 strict body weight pullups, perform negatives. Build up in weight every set. Bench …
CrossFit – Thu, Oct 6
Turn2CrossFit – CrossFit Warm-up 400m run worlds greatest stretch 10 perfect air squats (at least the last few) *3 ROUNDS OF* 3 yogi push-ups 3 front squats 45/35 20 flutter kicks Front Squat 5×3 Front Squat. Try to go heavier than last time. Rest 2 minutes between sets. All sets at the same weight. “Werewolf” (3 Rounds for reps) Every …
CrossFit – Wed, Oct 5
Turn2CrossFit – CrossFit Warm-up On a 10:00 clock: 2:00 min bike (moderate pace) :30 couch stretch Iron cross stretch Thread the needle stretch Downward dog stretch (focus on stretching the shoulders) 10 open/close arms *THEN* 10-1 jumping jacks 1-10 power cleans 45/35 Power Clean Every 2 minutes for 5 sets. 7 Touch and Go Power Cleans Try to go heavier …