SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Adult PE (Time)

Partner WOD!!

For Time:

Burpee Broad Jump 100m

*I go, you go – Partner does 3 you do 3

800m Run (together)

Walking Lunge 100m

*Synchronized

800m Run (together)

Sled Push 100m

*I go, you go – Partner does 50m you do 50m

800m Run (together)

DBall toss 100m

*I go, you go – Pick a weight you can throw 5+ Meters – start with back facing direction where you are going and toss over head as far as you can

800m Run (together)
Rx+= vested

Saturday Partner Wod!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metcon (Time)

Team of 2 Wod!!!

For Time:

100 Double Unders

1000m Row

40 Thrusters 95/65

100 Double Unders

800m Row

30 Thrusters 95/65

100 Double Unders

600m Row

20 Thrusters 95/65

100 Double Unders

400m Row

10 Thrusters 95/65

100 Double Unders

200m Row

6 Thrusters 95/65

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10m quad stretch

20m karaoke

10m high knees

10m butt kickers

10 air squats

20 jumping jacks

5 pushups

200m run

“Garrett and Ross- Fly High” (AMRAP – Rounds and Reps)

40 Minute AMRAP:

600m Run

10 Burpees

23 V Ups

20 Hand Release Pushups

20 Jumping Air Squats

10 Burpees

23 V Ups

20 Hand Release Pushups

20 Jumping Air Squats
This workout is dedicated to U.S. Coast Guard Ensign Morgan Garrett and her instructor U.S. Navy Lt. Rhiannon Ross who were killed when their T-6 Texan II trainer crashed on a routine training flight on October 23, 2020. Lt. Ross was 30 years old and Garrett was 24 yeas old.

Lt. Ross was a member of the University of Michigan at Ann Arbor’s Navy Reserve Officer Training Corps. Ross served three years with Helicopter Sea Combat Squadron 26 out of Norfolk, Virginia, before joining the Florida-based Training Squadron Two in 2018. She was awarded the Navy and Marine Corps Commendation Medal.

After graduating from the academy in May 2019, Garrett, a marine and environmental sciences major, went on to flight school in Pensacola, Fla., a coveted assignment among cadets. She was a middle-distance runner at the academy. Ethan Brown, head coach of the cross country and track and field teams, said she was a spirited individual with an enormous personality.

The workout was designed by Coach Charlee Krais @charleekraiss of Downtown Strenght and Conditioning @dtscmia (Miami, FL, USA), who was Garrett’s classmate in the United States Coast Guard Academy. The rep scheme 10-23-20-20 signifies the date of the incident.

Metcon (Time)

Team of 2 WOD!

“I go, you go”

For Time:

10 Rounds of “Cindy”

2 Rounds of “DT”

8 Rounds of “Cindy”

2 Rounds of “DT”

6 Rounds of “Cindy”

2 Rounds of “DT”

4 Rounds of “Cindy”

2 Rounds of “DT”

2 Rounds of “Cindy”

2 Rounds of “DT”

Time Cap: 40 Minutes

“Cindy”=

5 Pullups

10 Pushups

15 Air Squats

“DT”=

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerks

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

4 rounds of :30 sec on :10 sec off

-Singles

-Bear crawl

-Med ball cleans 16/10

-10m shuttle sprints (forward then backward)

Front Squat (Double Progression Week 9)

5×5 -Rest 2 minutes between sets. Use the same weight as last week.

“Voldemort” (2 Rounds for reps)

6 Minute AMRAP:

Buy In: 200m Run

24 Wallballs 20/14

12 Burpee Box Jump Overs 24/20

-Rest 3 Minutes

6 Minute AMRAP:

Buy In: 200m Run

24 Wallballs 20/14

12 Burpee Box Jump Overs 24/20
Score is total reps.

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

12:00 AMRAP OF:

250m row

2 wall walks

10 russian KB swings 36/26

10m high knees

5 air squats w/ ankle stretches at bottom of squat (move your weight around)

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Hogwarts” (4 Rounds for reps)

Tabata- :20 WORK/ :10 REST for 8 Sets. Complete the 8 sets before moving directly into next movement.

-Pistols

-Calorie Row

-HSPU

-DBall Bear Hug Hold (1 rep for :20 hold)

*Score is total reps for each movement

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

:30 pigeon stretch

*Into 3 rounds of:*

10/7 cal SkiErg

Thread the needle stretch

10m walking lunges

8 alt. toe touches

5 power cleans 45/35

5 push jerks 45/35
-PVC pass throughs 2nd round, 10 banded pull aparts 3rd round

-Add weight each round

Barbell Cycling

Every :30 for 20 Minutes:

1 Power Clean and Jerk

*Pick a challenging weight for this (70-80% of 1RM Clean and Jerk)

“Diagon Alley” (AMRAP – Rounds and Reps)

8 Minute AMRAP:

2, 4, 6, 8…

Toes to Bars

Alternating DB Snatches 50/35

DB Lunges

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

12:00 min AMRAP of:

15/12 cal bike

10m elbow/reach stretch w/ 5 pushups half way

8 light weight goblet squats

5 push jerks 45/35 (add weight each round)

Push Jerk/Split Jerk (Double Progression Week 9)

5×5 -Rest 2 minutes between sets.

Use the same weight as last week.

“Quidditch” (Time)

For Time:

40 Front Squats 95/65

into..

30-20-10

Cal Bike

Push Press

then..

40 Front Squats