SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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“Strong As A Mother” (AMRAP – Rounds)

36 min EMOM: (6 rounds)

Min 1: Plank the entire time

Min 2: 15/12 Cal Row

Min 3: 1 round of “Cindy”

Min 4: Max Hang from Pullup Bar

Min 5: Max DB Russian Twists 35/25

Min 6: Rest

Cash Out: 1 Mile Run

Rx+=vested
“Cindy”

5 pullups

10 pushups

15 air squats

“Cindy” can be modified to 3, 6, 9 to stay within the minute.

Partner WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metcon (Time)

With a partner:

100 cal row

20 back squats 135/95

20 abmat ball toss 20/14

80 cal bike

20 front squats 115/80

20 abmat ball toss 20/14

800m run

20 overhead squats 105/75

20 abmat ball toss 20/14

40 cal ski

20 thrusters 95/65

20 abmat ball toss 20/14

20 DU’s (each)

20 medball cleans 20/14

20 abmat ball toss 20/14
RX+=185/130, 155/105, 135/95, 115/80, 25/16, & 25/16 WB

Split row, bike, run, ski, & DU’s equally.

Split squats equally as well, anyway you’d like

**45 MIN TIME CAP**

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row, run, ski, or 25/19 cal bike

10m knees to chest

10m toe grab

20m straight legged bear crawl

10 air squats

*GRAB YOUR EQUIPMENT AND PREFORM 3-5 REPS OF EACH MOVEMENT*

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

Metcon (Time)

Partner Wod- “I go, you go”

For Time:

23 rounds

1 Deadlift 315/205

9 Wallballs 20/14

directly into…

23 rounds

9 Cal Row

8 Burpees over the Rower

*on minute 4 and 24, both athletes must run 400m

**35 min time cap, 1 sec penalty for each missed rep

Teens Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Teens/Juniors CrossFit

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Every 1:30 x 10

1 High Hang Clean+ 2 Hang Power Cleans
Log heaviest set

Metcon (3 Rounds for reps)

3 rounds: (1 min WORK/ :30 REST)

Cal Row

Power Clean 95/65

Ring Row

Bar Facing Burpees
Score=total Rep each round

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

200m run or ski

10m burpee broad jump + 2 air squats

:30 sec scapula retraction from pull-up bar

200m ski or run

5 empty barbell power cleans

10 kipping swings

Every 1:30 x 10

1 High Hang Clean+ 2 Hang Power Cleans
Log Heaviest Set

“I Am Your Father” (3 Rounds for reps)

3 Rounds: (1 min WORK/:30 REST)

Calorie Ski

Power Cleans 135/95

Chest to Bar Pullups

Bar Facing Burpees
RX+= Muscle Ups, 155/105

Score total reps for each round

Due to class size, athletes may start at any station. Rotate to the next station in order listed above.

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row, run, or 25/20 cal bike

10m inch worm

Iron cross/scorpion stretch

5 push-ups

5 empty barbell bench press

Bench Press (5×3)

Log Heaviest Set

“It’s A Trap” (Time)

For Time:

60/48 Cal Bike

1000m Row

800m Run

1000m Row

60/48 Cal Bike