Partner WOD

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Metcon (Time)

20 Burpees

300 M run

20 Burpees

50 KB Swings 53/35

300 M Run

20 Burpees

50 KB Swings 53/35

100 Lunges

300 M Run

20 Burpees

50 KB Swings 53/35

100 Lunges

200 Sit-Ups

300 M run

20 Burpees

50 KB Swings 53/35

100 Lunges

200 Sit-Ups

300 Air Squats
One partner works at a time, split movements equally. Both partners run together.

Social Distance

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Warm-up (No Measure)

400m row (22-24 SPM)

couch stretch

pigeon stretch

thoracic stretch with barbell & foam roller

300m row (25-27 SPM)

5 sumo squats

10 ring rows

200m row 28-30 SPM)

10 air squats

5 empty barbell push press

start building back squats

Back Squat (10 x 2 @65-75%)

10 min EMOM

Social Distance (Time)

50/45 cal row

40 toes 2 bar

40 shoulder to overhead 115/80

30/25 cal row

Quarantine

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Warm-up (No Measure)

15/12 cal bike

10 arm circles (forward & backward)

10 open/close arms

achilles stretch on rig

10/8 cal bike

5 yogi push-ups

10 Russian KB swings

10 KB SDLHP

30 singles

5 empty barbell shoulder press

start adding weight

Shoulder Press (5 x3 @ 70-75%)

Every 2:00

Quarantine (AMRAP – Reps)

On a 20 min clock:

0-5 min:

-40/35 cal assault bike

-max push-ups with remaining time

Metcon (AMRAP – Rounds and Reps)

5-10 min (AMRAP):

-20 abmat sit-ups

-30 Russian swings 53/35

-40 DU’s

Metcon (AMRAP – Reps)

10-15 min:

-25 burpee pull-ups

-max cal assault bike
RX+= 10 ring muscle-ups

Metcon (AMRAP – Rounds and Reps)

15-20 min (AMRAP):

-20 abmat sit-ups

-30 sumo deadlift high pull 53/35

-40 DU’s

Lockdown

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Warm-up (No Measure)

300m row

20 banded pull-aparts (10 across chest & 10 overhead)

10 air squats

300m row

10 kipping swings

5 deadlifts 45/35

5 hang power cleans

5 front squats

5 push press

5 back squats

Strict Pull-Ups (10 x 3-5)

Minimze rest as much as possible

**15 min time cap**

Lockdown (AMRAP – Rounds and Reps)

20 min AMRAP of:

5 deadlifts 115/80

5 hang power clean 115/80

5 front squats 115/80

5 push press 115/80

5 back squats 115/80

Death March

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Death March (Time)

20 Burpees, 300m Run

19 Burpees, 200m Run

18 Burpees, 300m Run

17 Burpees, 200m Run

All the way down to 1 Burpee.

(Burpee #210)

RX + = Vested

Frosty Partner WOD

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Frosty Partner WOD (Time)

For Time (with a Partner)

100 Double-Unders

75 calorie Row

50 Burpees

100 Double-Unders

75 calorie Row

50 Air Squats (each)

100 Double-Unders

75 calorie Row

50 Burpees

100 Double-Unders

75 calorie Row

50 Walking Lunges (each)
Only one athlete works at a time. Split the work as necessary. Once you complete each movement, you may move to your board and build the next part of the snowman – you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of the snowman.

Base Snowball = 100 Double Unders ⁣

Body Snowball = 75 Cal Row ⁣

Head Snowball = 50 Burpees ⁣

Hat = 100 Double Unders ⁣

Eyes = 75 Cal Row ⁣

Nose = 50 Air Squats (each)⁣

Mouth = 100 Double Unders ⁣

Pipe = 75 Cal Row ⁣

Arms = 50 Burpees ⁣

Buttons = 100 Double Unders ⁣

Scarf = 75 Cal Row ⁣

Eyebrows = 50 Walking Lunge steps (each) ⁣

Scaling

No standard scaling this week – adjust as needed for family and friends that may do the workout with you and have some fun! ⁣

12 Days of Christmas

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12 Days of Christmas (comp train) (Time)

1 thruster 135/95

2 hang power cleans 135/95

3 deadlifts 135/95

4 burpees

5 toes 2 bar

6 box jumps

7 hand release pushups

8 reverse lunges

9 KB swings 53/35

10 abmat situps

11 wall balls 20/14

12 cal bike