SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Beg & Choose (Time) Beg & Choose 3mi Run 100 T2B 100 Sledge Hammers 300m Farmer Carry (50/35) Buy-Out: 8 Tire Flips *Athlete breaks down work any manner but must complete 15 Burpees in place at every pause/break in farmer carry. **Max Reps of 25 per movement at a time, run/carry excluded RX+= …

Saturday WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) TEAM OF 3 WOD!! For Time: 60 Cal Bike 60 KB Swings 53/35 60 Pushups 300m Run w/ DBall 45/30 50 Cal Bike 50 KB Swings 50 Pushups 300m Run w/ Dball 40 Cal Bike 40 KB Swings 40 Pushups 300m Run w/ DBall *Split reps as needed. Run must be done …

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 2 rounds of: -10 PVC pass throughs & stretches -10m spiderman crawl w/ reach -10 jump squats -10 bench press (45/35, then +#) Bench Press 5×2 (80-90%) Rest 2 minutes between sets. Tom (Time) 25-Minute AMRAP of: 7 Muscle-Ups 11 Thrusters, 155# 14 Toes-To-BarIn honor of U.S. Army First …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min row Iron cross stretch Thread the needle stretch 10 warrior squats (5 each side) *THEN 3 ROUNDS OF* -10 alt lunges -5-10 hang power snatches (PVC, 45/35, +#) -5 medball cleans 20/14 Bulgarian Split Squat 4 sets of 7R/7L *use DBs and add weight if possible -Rest 2 minutes …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 mim AMRAP -250m row -20m bear crawl -PVC pass throughs & around the world’s -5-10 banded lat pull downs purple/black -5 power clean & jerksAdd weight each round Power Clean and Jerks UB 4 sets of 6 power clean and jerks *must be touch and go, unbroken sets. Rest 2 …

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike at moderate pace Then 2 rounds of: -5 “in & out” snake reach w/ PVC (each side) -5 :03 sec tempo air squats -5 burpees -5 single arm DB push jerks 30/20 (each side) -5 kipping swingshttps://youtu.be/Fll7fE98LVk Fast forward to 3:00 min for quick demonstration Metcon (Time) For …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 min clock: 2 rounds of: 250m row 5 cobra stretch into childs pose 10m inch worm w/ 2 pushups 5 sumo squats 10 banded good morningsEmpty barbell deadlifts 2nd round instead of good mornings Deadlift 5×2 (80-90%) Rest 2 minutes between sets “Cyber Monday” (3 Rounds for reps) …