CrossFit – Sun, Jun 4

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3min Bike,Ski,Row

10m broad jump w/2 air squat

10m duck walk

10m elbow reach stretch

banded pull aparts

banded OHS

15 Lu Raises

Burgener Warm-up

2x 7 EMOM

1st EMOM: 2 Snatch Pull

2nd EMOM: 2 Muscle Snatch

2 Position Pause Power Snatch + OHS (Weight)

Lifter will pause briefly at the top of the knee, perform a power snatch, pause in the catch in the power, and then go into a OHS

Follow rep scheme of 5,4,3,2,1

Endurance Club – Sun, Jun 4

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Today’s Endurance Class has Options- so READ EVERYTHING!

You can choose to change movements, talk to Coach Zeeb!


(partner workout)

Every 9min for 5 Rounds:

500m Run (together)

200m Sled Sprint (light weight, switch every 25m)

AMRAP Power Clean

*At 7 min mark:

Max Ring Muscle Ups

**One partner working at a time on sled, PC, and MU

***Score your total weight, but in comments, note how many Muscle Ups with your Partner!
For fun- workout was originally designed to hit 15,000lbs in 5 rounds or less, see scale below to do so… and then share reps per round with your partner.

How to achieve 15,000lbs:

65- 230 reps (46 reps/rd)

85- 176 reps (35)

95- 158 reps (32)

115- 130 reps (26)

135- 111 reps (16)

155- 97 reps (23)

185- 82 reps (17)

205- 73 reps (15)

In an effort to meet the weight of a SEMI TRUCK- team should hit 20,000lbs by 5 rounds for RX+ score.

115 would be 35 reps per round

135 would be 30 reps

185 would be 22 reps

(see Zeeb if you wanna math based on weight you like)

REGARDLESS- go max reps then multiply by your weight, that’s your score!

*** feel free at SErC class to substitute Power Cleans and MU for a movement of your choice! Just like you can substitute rowing or biking for running!

CrossFit – Sat, Jun 3

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Partner Workout (Time)

Time Keeper

1 Mile Run

800 M run

400 M Run

200 M Run

Each partner runs each one once. While partner is on run, whoever is not running works on AMRAP of

30 med ball cleans #20/14

20 KB Swings #53/35

10 pull ups

If you don’t get the mile in 10 min, cut rest of runs in half

40 min cap

CrossFit – Fri, Jun 2

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2:00 min bike, row, ski, or 400m run

iron cross

thread the needle

10m elbow/reach stretch

*2 rounds of*

10m burpee broad jump

:30 sec handstand hold

5 thrusters 45/35

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Partner Workout (Time)

For Time:

Buy In- 80 Cal Ski


Box Jump Overs 24/20”

Thrusters 95/65

Alt. DB Snatches 50/35

Cash Out- 80 Cal Ski

**30 Minute Time Cap
Split work evenly with partner, one athlete works at a time. One Second penalty for every missed rep.


CrossFit – Thu, Jun 1

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400m run

banded Achilles stretch

banded pull aparts (across chest & OH)

*3 rounds of*

25 singles/DU’s

20m Bear crawl

5 shoulder press

Shoulder Press

5×5 Strict Press. All sets at the same weight. Go heavier than 5/19. Lift every 3 minutes.

Annie (Time)

Rest 2 minutes after workout and then perform 100 Hand to Hand KB Swings 53/35

***Score your ANNIE time for the workout.Rest 2 minutes and then start your swings. Post your time when you finish the swings in your notes (rest included)

CrossFit – Wed, May 31

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3:00 min bike

couch stretch

pigeon stretch

90/90 hip stretch

5 therapy squats using rig

*2 rounds of*

8/5 cal bike

5 tempo Superman’s

5 back squats

Back Squat

5×8 Back Squats. All sets at the same weight. Use 65% as a guide.

**Hit a max set of strict chest to bar pullups after each set.

Lift every 3 minutes

“E-Bike” (Time)

8 Sets:

100m Sprint

12/9 Cal Bike

-rest :30

Score= Total time

Time Cap 20 Minutes

CrossFit – Tue, May 30

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2:00 minutes min row, bike, or ski

3 cherry pickers

PVC pass throughs & shoulder stretches

*2 rounds of*

7/4 cal ski

5 DL’s

5 clean high pulls

5 power cleans

5 push press

Power Clean

15 Minute EMOM

1-5 Min= 3 Touch and Go Power Cleans

6-10 Min= 2 Touch andGo Power Cleans

11-15 Min= 1 Power Clean

*Build up in weight to a heavy for 1 rep. All touch and go reps should be at a challenging weight, with no misses.

Score= Heaviest lift

“Segway” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Rounds of “DT”

12 Lateral Burpees over the bar


12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder to Overhead