SC & J DAY!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 10 PVC pass throughs :30 couch stretch (each side) :30 pigeon stretch (each side) 350m row 5-10 front squat 45/35 5-10 push press 45/35 200m row 3 squat cleans (add weight) 3 push jerks (add weight) Squat Clean and Jerk (1×1) 12 mins to work up to a 1 …

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Boxer Briefs (Time) Every 4 min x 5 Rounds 300m Run + 18/15 Cal Row Time Remaining: Dead Hang (Pull-up Bar) RX+ = Vested Rest 4 min 5 x 200 Run 20 Split + Rotation Jumps (plate) 2 x 500m Run 20 WallBall Russian Toss (25/20) 10 x 100m Run (10 Rounds for …

Saturday Partner WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (Time) Partner WOD – In Teams of 2 12 Rounds of: 24 Double Under 6 Thrusters 95/65 INTO 8 Rounds of: 8/6 Cal Assault Bike 4 Single Arm Devil Presses 50/35 Only one partner is working at a time. Switch after full round is complete.https://www.youtube.com/watch?v=l6_aD2IWEEA

Hero WOD Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 row, bike, ski, or 500m run 2 rounds of: 10 PVC pass throughs 10 PVC good mornings 10m quad stretch 10m knees to chest 10 air squats *GET READY FOR YOUR WOD* J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of …

Don’t let go

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) ROWING BOWLING 5 rounds of an 85m row. *FOR EVERY m over/under 85m, perform 1 burpee broad jump.* HINT, stop pulling 10-20m early THEN, -world’s greatest stretch (each side) -5-10 sumo squats Back Rack Lunge (5×10) 2:00 min EMOM Light to moderate weight. Increase weight 5-10 lbs from last week if …

Reach high

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m run *then 2 rounds of* -:30 couch stretch -10m high knees -10m butt kickers -10 air squats -5 yogi push-ups Accessory Work 5 rounds of: -2 wall walks -10 weighted abmat sit-ups (weight is up to you) scaled = 30 plank shoulder taps (R/L=2), abmat sit-ups *12 min time cap* …

Don’t forget to breathe

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Bench Press (Heavy Double) 12 mins to work up to a heavy 2 rep Warm-up (No Measure) 10/8 cal assault bike iron cross stretch (each side) thread the needle stretch (each side) 10/8 cal assault bike 10 bench press 45/35 10 kipping swings 10/8 cal assault bike 5 bench press (add weight) Metcon (4 …