Turn2CrossFit – Endurance Club View Public Whiteboard Hawaiian Detox (Partner Wod) (3 Rounds for reps) 13 min AMRAP Run 200m 21 Hang Power Snatch 12 T2B 1 Min Rest 13 min AMRAP Run 200m Sled Push 25m Sled Pul 25m 1 Min Rest 13 min AMRAP Run 200m 10 DB Bench 15 Weighted Squats (could be anything you want, KB, …
Sunday Lifting
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Row/Ski World greatest stretch 2 Rounds: 10 Goblet squats with pause at bottom 10 russian kettlebell swings 10 SDLHP w/ KB 5 Hang power cleans 5 squat cleans 2nd round at weight for cleans 3 position cleans https://www.youtube.com/watch?v=sn8hV6Szan0 6 rounds every 90 seconds. Move up in weight each set. Clean High Pull+Power …
Emily’s (almost) no run B-day WOD
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Warm up: run 400m Then 3 rounds of: 10m Samson stretch with twist 10 Air Squats 10m Spiderman w/ reach 3 Ashleys – Burpee, Jumping pull up, 2 Air squats Metcon (Time) EMILY’S NO RUN B-DAY WOD: Grab a Partner and GO!! For Time: 80 Thrusters 45/35 20 Box Jump Overs …
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 800m run/row Every 200m, stop at perform: 20m bear crawl 6 medball cleans 20/14 Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click hereRx …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 ski, bike, row, or 400m run Iron cross Thread the needle Achilles stretch on rig *3 ROUNDS OF* :30 sec DU’s 10 banded good mornings 30 Russian twists 25/15 (r/l= 2) :30 sec HS hold2nd @ 3rd round, KB deadlifts in place of good mornings “Apollo” (Calories) 24 Minute EMOM: …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m row @ 23-25 spm 200m row @ 26-28 spm 100m row @ 29-31 spm Couch stretch Pigeon stretch Banded shoulder stretches in rig 6 ashley’sAshley = 1 burpees, 1 jumping pull-up, 2 air squats Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m elbow/reach PVC pass throughs and shoulder stretches *2 ROUNDS OF* 5 tempo supermans 5 PVC push jerks 5 PVC front squats 50m run2nd round = empty barrbell 10 Minute EMOM Push Jerk 2 Push Jerks at 80% of 1 RM or something challenging for 2 reps. Front Squat …