Monday Mayhem

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Warm-Up #8 (No Measure)

2 Rounds

Assault Bike

:15 seconds Slow Pace

:15 seconds Moderate Pace

:15 seconds Sprint

:15 second Slow Pace

:30 Pigeon Left

:30 Pigeon Right

:30 Left Saddle (left leg bent, lay back)

:30 Right Saddle (right leg bent, lay back)

:45 Sumo Squat

Overhead Squat (8 x 2)

Every 90 seconds for 12 minutes perform 2 reps.

Light to moderate weight.

Mango (Time)

5 Rounds

15 Row Cals

12 DBall Sit Ups

9 Snatch grip Deadlift 95/65

6 Hang Power Snatch 95/65

3 Squat Snatch 95/65

Rx+ = T2B/115/95
Rx+ = T2B/115/95

Sunday Endurance Run Club

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5 RFT= Partner Workout

10 Cal Bike

10 Cal Row

25 Double-Unders

100m Sprint

CASH OUT: 1 mile Medball Run (20/14)

RX+ = Vested
Athletes will choose a movement every round to complete as many reps as possible. Choose between ab-work, glute raises, good-mornings, lunges, etc. Ideally attacking core/legs. Both athletes compete for total reps in that round.

Athlete 2 works until Athlete 1 returns from 100m sprint, then athletes switch- but both athletes are running 5 times.

On the Cash-Out: only one athlete needs to be holding the medball during the run- switch as needed. Total time is when both partners finish 1 mile.

Tony’s Birthday WOD!!

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Partner WOD

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Warm-up (No Measure)

2 rounds of:

-200m run

-10m inch worm

-5-10 kipping swings

Accessory Work

6:00 min Pizza game

**:10 sec bottom of squat hold when you loose your pizza

Metcon (Time)

7 rounds of:

-59 cal row (partner B must hold a wall sit while partner A rows)

-19 knees to elbow

-25 push-ups

**Buy out** 61 alternating wall balls
~Split movements as equally as possible ~

Coach Tony was born on 7-25-1961. At 59 years old, he can still kick our ASSES!!!!!

Freedom Friday!

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Warm-up (No Measure)

300m run

**Then 2 rounds of**

-10m bear crawl

-8 ring rows

-10 air squats

Get ready for your WOD!

Randy Savage (Time)

For Time

10 Right-Arm Kettlebell Snatches (24/16 kg)

10 Burpees

10 Left-Arm Kettlebell Snatches (24/16 kg)

30 Air Squats

15 Right-Arm Kettlebell Push Jerks (24/16 kg)

15 Burpees

15 Left-Arm Kettlebell Push Jerks (24/16 kg)

45 Air Squats

20 Right-Arm Kettlebell Cleans (24/16 kg)

20 Burpees

20 Left-Arm Kettlebell Cleans (24/16 kg)

60 Air Squats

25 Right-Arm Kettlebell High Pulls (24/16 kg)

25 Burpees

25 Left-Arm Kettlebell High Pulls (24/16 kg)

75 Air Squats

30 Right-Arm Russian Kettlebell Swings (24/16 kg)

30 Burpees

30 Left-Arm Russian Kettlebell Swings (24/16 kg)

90 Air Squats

RONIN (Time)

For Time

21-15-9-15-21 reps of:

Box Jump Overs (24/20 in)

Alternating Dumbbell Snatches (50/35 lb)

After each round perform:

5 Muscle-Ups

SPC Vanessa Guillen (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

400 meter Run

22 Burpees to Plate

9 Lunges (each leg)

30 Ground-to-Overheads with Plate (45/25 lb)

99 Air Squats
This memorial workout is dedicated to US Army Soldier Vanessa Guillén who went missing from Fort Hood Army base on April 22, 2020. Her remains were discovered in a rural section of Bell County, TX, over two months later, from an apparent homicide.

Born on September 30, 1999, Guillén was a small-arms repairer assigned to Support Troop, Engineer Squadron, 3rd Cavalry Regiment. A private first class when she disappeared, she was promoted to Specialist effective July 1, based on time in service, according to Fort Hood.

The workout was designed by North Dallas CrossFit @northdallascrossfit (Dallas, Texas, USA) who hosted a community Zoom workout on July 11, 2020, with all the proceeds donated to Spc Guillén’s family.

The rep scheme signifies:

– 20 minute AMRAP for Vanessa Guillén’s age

– 400 meter Run fo the month when she passed away

– 22 Burpees to Plate for the day of her passing

– 9 Lunger for Vanessa Guillén’s birthday month

– 30 Ground-to-Overheads for her birthday

– 99 Air Squats for her birth year.

“Bradyn” (Time)

5 Rounds for Time

99 Single-Unders

7 Burpees

21 Thrusters (65/45 lb)

Cash-Out: 1 mile Run

Thumpin Thursday

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Warm-up (No Measure)

500m row

**2 rounds of:**

-:30 Downward dog

-10 Good mornings

-10 Deadlifts

-10 Lunges

Accessory Work

6 rounds of 1 min on, :45 sec off

-20 mt. climbers (R/L=1)

-V-Ups with remaining time

Gymnastics Conditioning

H & K (AMRAP – Rounds and Reps)

15 min AMRAP

12/9 cal Assault Bike

14 Box Step up

16 Deadlift 135/95

200m Run
RX+ = 155/105

Hump Day!

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Warm-up (No Measure)

3 rounds of :30 sec on, :30 sec off:

* :30 sec ass bike above 350/250 watt

* :30 sec ass bike above 450/350 watt


-10m bear crawl

-10m quad stretch

-10 air squats

-10 PVC pass throughs & stretch

-10 PVC push press

-Stretch hamstrings and hip flexors

Push Press (3 X 10)

10 Minutes to complete 3 sets of 10.

*Log your heaviest set of 10

Smith & Wesson (Time)

10 Rounds for Time

1 Squat Clean 185/135

3 Dball Over Shoulder

Rx+ = 225/165 & Strict HSPU

Tickle me Tuesday

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8 Minutes of stretching

Metabolic Conditioning

Alt. Emom x 12 minutes

even: Run 100m

Odd: 30-40 Double Unders

Glock (Time)

4 rounds

30 Double Unders

20 KB SDLHP 2/1.5p

10 Burpees