Mayhem Monday

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Warm-up (No Measure)

500m row

10m inch worm

10m spiderman/elbow, reach

10 sumo squats

5 ring rows

5 front squats (empty bar bell)

5 push press (empty barbell)

5-10 deadlift

Deadlift (5 x 5)

12 minutes to complete.

*Log your heaviest set of 5

Springfield (2 Rounds for time)

Each for time

30 Thrusters 75/55

30 Pull-ups

Rest 3 minutes


Thruster 95/65




Turn 2 CrossFit Workout of the Day

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Impress-Em (7 Rounds for reps)

5min to score max reps

1min Rest

800m Run

GHD Sit-Ups/Grade School Sit-Ups

300m Run

25m Rope Sled Pull

800m Run

Plank Hold/Bar Hang

300m Run

Bicep Curls (45/35)

800m Run

Grade School Sit-Ups/GHD Sit-Ups

300m Run

Plate Overhead Walking Lunge (35/25)

800m Run

Bar Hang/Plank Hold
Athletes run together on 800m runs. Athletes rotate during 300m runs where 1 person hits reps while the other runs.

Seconds = reps for score

Score each round combined (7 scores total)

RX+= Vested

Saturday Partner WOD

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Alternating Tabata

Air Squats


Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

5 Man Makers

10 DB Alt Step Ups

400 M. run (Timer)

Buy Out….

2 min syncro weighted plank hold

Partner A starts on 400 M run while Partner B starts the Man Makers and Alternating DB Step up AMRAP. When A completes the 400M, athletes Switch and A starts reps where B left off and continue alternating through for 25 Min. At the 25 min timer both athletes hold a weighted plank together to accumulate 2 min.

Freedom Friday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

300m run

-3 spiderman to elbow & reach (each side)

-5 sumo squats

-5 ring rows


-run 200m

-15 air squats

-10 ring rows


-100m run

-10 thrusters (empty barbell)


PowerWall (3 Rounds for reps)

Teams of 3- 24min AMRAP

Athlete 1: (the pace)

5 Hang Power Clean (95/65)

5 Thrusters (95/65)

5 Lateral Bar Jump Overs

1 Rope Climb

Athlete 2: (the rest)


Athlete 3: (the score)


0:00-8:00- Russian KB Swings (2pd/1.5pood)

8:00-16:00- Wall-Balls (20/14)

16:00-24:00- Dball Over Shoulder (90/60)

At 24:00- 600m Dball Run for Time

(200m ea athlete)
Athletes will switch after Athlete 1 completes their rope climb.

Each 8min AMRAP is a team total score of reps. You will log each round of total reps separately- so communicate what rep you complete when switching and keep a running total. Restart each round.

PowerWall- Time (Time)

600m DBall Run- total time

(200m run per athlete)
If wod is completed as partner- athletes both run 300m. 200m switch, 100m switch.

POWERWALL- Partner (3 Rounds for reps)

Complete PowerWall in this format:

Athlete 1 will complete work cycle and after the rope climb will go straight into max reps of amrap. Athlete has 1min to score reps.

Then rest.

Athlete 2 will start work cycle after Athlete 1s time is up.

POWERWALL- Single (3 Rounds for reps)

Complete POWERWALL in following format:

2 rounds of ea EMOM

Follow same format as partner wod. 1 min clock after rope climb to get max reps.

Rest 90 sec after each round

(Total 6 rounds: 2 rounds kb, 2 rounds wall ball, 2 rounds Dball)

The Urs Day 7.16

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Push Jerk (4 x max reps @ 50%)

Log your highest scored round but lift each round to fatigue.

Energizer (Time)


Cal Row


Double Unders



Double Unders


Cal Row

Meatloaf Wednesday

Turn 2 CrossFit Workout of the Day

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Snatch (Every 2min for 6 Rounds )

low hang power + power +low hang squat + squat

*Log heaviest load, but must complete UNBROKEN, or NO REP

9 Volt (AMRAP – Rounds and Reps)

9min Amrap

9 Curtis P (95/65)

9 Box Jump Overs (30/24)


WD- 40 (Time)

40 Bar Muscle-Up for Time

*Partner workout- any way

8 min Cap

Mod = C2B/Pull-Up/Banded + Dips

Time Cap= 1 sec penalty per rep not completed

Tuesday 7 FOUR teen

Turn 2 CrossFit Workout of the Day

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Class may be broken into 2 groups today.

Group 1 would play with gymnastics for first 20min clock, then switch to Triple A workout for the second 20min clock.

Group 2 will start with Triple A workout, then play with Handstand Walks on the second clock.

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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

Triple A (Time)

(Air Assault Annie)


Cal Assault Bike

Abmat Sit-Ups

*20min Cap. 1 sec penalty per rep
RX WMN= 35-28-21-14-7 Cal Bike


Handstand Walk- Distance (Max Distance)

20min Clock to establish Max Distance.

Practice Day- go Play!

Work on progressions: wall walks, handstand holds, & walks. If you knock out distance- then go play with obstacles.