Thursday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

300m run

Achilles stretch

10m toe grab

5 cherry pickers

10 empty barbell deadlifts

50 singles

5 deadlifts (add weight)

Deadlift (1×3)

12 minutes to work up to heavy set of 3 Deadlifts, must be touch and go reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

100m Run

25 Double Unders

10 Deadlifts 185/125

200m Run

25 Double Unders

10 Deadlifts

300m Run

25 Double Unders

10 Deadlifts….

*Continue adding 100m to the run every round finished
Score total rounds and reps. 100m=1 rep.

Rx+=225/155

Wednesday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

3:00 min bike

10m quad stretch

10m toe grab

10 PVC pass throughs and stretches

10 PVC push press

5 empty barbell push press

3 RM Push Press (1×3)

12 Minutes to work up to heavy set of 3 Push Press from the rack

Metcon (4 Rounds for reps)

4 x 3 min AMRAP:

1 Rope Climb

4 Single Arm Devil Press 50/35

6 Alternating Step Back Lunges

-Rest 1 Min after each AMRAP

Tuesday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

15/12 cal row

Couch stretch

Pigeon stretch

10 slam balls 30/20

5 sumo squats

5 empty barbell front squats

Metcon (No Measure)

EMOM for 30 Minutes:

MIn 1- 15/12 Cal Row

Min 2- 15 Front Squats 75/55

Min 3- Plank Hold entire minute

Min 4- 15 Ball Slams 30/20

Min 5- 20 Situps

Min 6- Rest
Rx+= GHD situps

Memorial Day MURPH

Turn 2 CrossFit Workout of the Day

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday 9am CrossFit Partner Wod!!!

Turn 2 CrossFit Workout of the Day

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Warm-up

Let’s have a Scavenger Hunt!!!!!!

Ski Erg

Partner Ball Toss Sit Ups

Alt. 10m Shuttle Runs

Junkyard Dog

D Ball over shoulder

Etc………

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 33 minutes

200m Run (both)

12 DB Push Press 50’s/35’s

32 Double Unders

18 Alt. Burpees over DB

54 Wall Balls 20/14 (10′ target)

Friday

Turn 2 CrossFit Workout of the Day

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IRVINE (Time)

For Time

400 meter Run

23 Push-Ups

53 Goblet Squats (53/35 lb)

400 meter Run

23 Push-Ups

53 Kettlebell Swings (53/35 lb)

400 meter Run
Milwaukee Police Officer Charles Irvine Jr., 23, a four-year veteran of the department, was killed when the squad car he was in flipped during a pursuit on June 7, 2018. His badge number was 2353 (hence the rep scheme in the workout).

“Growing up, all he ever wanted to do was serve, to become either a firefighter like his stepfather or a police officer, a friend and fellow police recruit recalled.”

Following his death, on Sunday, August 12, a memorial fundraiser event featuring this workout (“The Irvine”) was put on in part by Brew City CrossFit @brewcitycrossfit (Milwaukee, WI, USA). Participants paid to take part in the event and money raised benefitted the memorial funds set up for Officer Irvine.

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Metcon (Time)

Team of 2 For Time: (35 min cap)

2 Rounds:

50 Cal Bike

40 Thrusters 95/65

30 Toes to Bars

30-20-10

Overhead Squats 75/55

Toes to Bars

150 Kb Swings 70/53

30-20-10

Overhead Squats 75/55

Toes to Bars

2 Rounds:

50 Cal Bike

40 Thrusters 95/65

30 Toes to Bars
One athlete works at a time. Split work as needed.

35 minute time cap- 1 second penalty for every rep missed