Run Round Robin

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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RRR: Metcon (Time)

Running Round Robin

Station 1- 1 round

800m Run

Establish 90sec plank hold

Station 2- 2 rounds

400m Run

25 Grade School Sit-Ups

Station 3- 3 rounds

300m Run

100m Sled Pull

Station 4- 4 rounds

50m Sled Push

200m run

Station 5- 5 rounds

8 Alternating Rev Lunge Wall Ball

20m Shuttle Sprint

Write down your time… and..

After all 5 Stations Complete:

Rest 3 minutes

10 x 100m Sprints- rest 30sec between runs

Post total time for sprints (not ea round)

RX+ = Vested

100: Metcon (Time)

10×100 rest :30

Partner WOD Saturday!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

5 min EMOM

Row 150/125

2 rounds of:

20m bear crawl

10 cherry pickers

10 PVC pass throughs & shoulder stretch

Metcon (AMRAP – Rounds and Reps)

30 min Partner AMRAP

10 Hang Power Cleans 95/65

10 Kettlebell Swings 53/35

10 Push Press 95/65

E3MOM

10 Synchro Burpees
Partner A performs 10 reps, Then Partner B performs 10 reps, and so on & so on.

However, as soon as the clock hits 3, 6, 9, etc…The partner currently working breaks their reps, and joins the resting partner into 10 synchro burpees. 27 min is the last synchro burpees.

How many rounds can you get through?!

Cupid’s Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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EMOM x 10

mosz: Metcon (Time)

MOSZER

9 Rounds for Time

300m Run

6 Air Squats

6 Pull-ups

6 Box Jumps (24/20)

6 Burpees

6 Sit-Ups

6 Alternating Lunges

6 Russian KB Swings (53/35)

RX+ = 20# Vest
Background: In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

– Badge number 98: 9 rounds, 8 movements.

– 6 years in service: 6 reps of each moment.

– Killed on the 300 block of 9th Ave N: 300M Run.

cupd: Metcon (Time)

Cupid It Up

(Valentine’s Day Partner WOD)

30 Partner Burpees

100 Wall Ball Shots (20/14 lb)

100 Pull-Ups

200 Double-Unders

4 Rope Climbs (20 ft)

Then, 4 Rounds of:

15 Thrusters (45/35 lb)

15 Kettlebell Swings(53/35 lb)

15 Box Jumps (24/20 in)

After completing the first portion move immediately to the next without resting.

Partition the work between partners as needed.

For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.

RX + = Vested

Jordan (Time)

For time:

100 Kettlebell Swings (53/35)

100 Sit-ups

100 Air Squats

100 Push-ups

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metabolic Conditioning (No Measure)

Bike/Row/Ski Intervals

4 rounds

:45/:15 = easy / rest

:30/:30 = Moderate / rest

:15/:45 = 100% / rest

“Savage” (Time)

For Time:

100 cal row

1 Minute DL Hold 185/135

50 cal row

2 Minute DL Hold 185/135

25 cal row
*Rx+=225/155

**Watch the clock and keep your own time for the DL hold.

Body-Armor

3 giant sets

10-20 sec single arm row static hold

14 single leg deadlift (7ea)

14 single arm arnold press (7ea)

Hump Day!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds

10/8 cal ski erg (conga line) @ 90%

then 2 rounds of:

10/7 push-ups

8 jumping lunges

6 pull-ups

4 KB Goblet Thrusters 53/35

Bench Press (7 x 5)

7 x 5 @ 70%

*Try and go every 2min

cap @ 15min

Push Press (7 x 5)

7 x 5 @ 70%

*Try and go every 2min

cap @ 15min

“Vertigo” (AMRAP – Rounds and Reps)

For as long as possible in 3 minute intervals

30 DU

10 Pull-Ups

2 Thrusters 95/65
**once the Thrusters are done, rest the remaining time

**Add 2 reps to the Thruster each round

**Rx+ = Chest to Bar & 115/85

**Your score will be rounds = number of 3 minute intervals completely finished, reps = number of reps completed in the unfinished final round.

Body-Armor

3 rounds

Max L-sit hang

15 BB Good Morning

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Greatest stretch of all time 2 X each leg

10 Cherry Pickers

10 small arm circles forward

10 small arm circles backward

10 Big arm circles forward

10 Big arm circles backward

:30 sec couch stretch (each leg)

Gymnastics Conditioning

4 rounds not for time:

10 cal ski erg @ 80% output

8 Handstand Push ups

**Rx+ = 5 Paralette

“Lady Marmalade” (AMRAP – Rounds and Reps)

12 minute AMRAP

12/8 Calorie Row

9 Abmat Sit-up

6 Power Clean 165/115
Rx+ = Assault Bike, Toe to Bar & 195/135

Body-Armor

3 giant sets

10 Ski erg cal

20m lunge w/ squat 45/35

Monday Mayhem

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Deadlift Warm-Up (No Measure)

Row 500m

**Then**

10m Inch Worms

10 Barbell Good Mornings (weight optional)

10m Walking Toe Grab Hamstring Stretch

5-10 GHD Back Extensions

Deadlift (7 x 5)

7 x 5 @ 70

Progression Work to Strict MU

16 min Cap

Pony Boy (3 Rounds for time)

21-15-9

Wall Ball 20/14

SDLHP 75/55

*Rest 4 minutes*

15-12-9

Wall Ball 20/14

SDLHP 75/55

*Rest 2 minutes*

9-6-3

Wall Ball 20/14

SDLHP 75/55

Body-Armor

4 sets

12 alt. Bicep curls

20 banded tricep extensions