SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard “Strong As A Mother” (AMRAP – Rounds) 36 min EMOM: (6 rounds) Min 1: Plank the entire time Min 2: 15/12 Cal Row Min 3: 1 round of “Cindy” Min 4: Max Hang from Pullup Bar Min 5: Max DB Russian Twists 35/25 Min 6: Rest Cash Out: 1 Mile Run Rx+=vested“Cindy” 5 …

Partner WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) With a partner: 100 cal row 20 back squats 135/95 20 abmat ball toss 20/14 80 cal bike 20 front squats 115/80 20 abmat ball toss 20/14 800m run 20 overhead squats 105/75 20 abmat ball toss 20/14 40 cal ski 20 thrusters 95/65 20 abmat ball toss 20/14 20 DU’s (each) …

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row, run, ski, or 25/19 cal bike 10m knees to chest 10m toe grab 20m straight legged bear crawl 10 air squats *GRAB YOUR EQUIPMENT AND PREFORM 3-5 REPS OF EACH MOVEMENT* Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In …

Teens Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Teens/Juniors CrossFit View Public Whiteboard Every 1:30 x 10 1 High Hang Clean+ 2 Hang Power CleansLog heaviest set Metcon (3 Rounds for reps) 3 rounds: (1 min WORK/ :30 REST) Cal Row Power Clean 95/65 Ring Row Bar Facing BurpeesScore=total Rep each round

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run or ski 10m burpee broad jump + 2 air squats :30 sec scapula retraction from pull-up bar 200m ski or run 5 empty barbell power cleans 10 kipping swings Every 1:30 x 10 1 High Hang Clean+ 2 Hang Power CleansLog Heaviest Set “I Am Your Father” (3 Rounds …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row, run, or 25/20 cal bike 10m inch worm Iron cross/scorpion stretch 5 push-ups 5 empty barbell bench press Bench Press (5×3) Log Heaviest Set “It’s A Trap” (Time) For Time: 60/48 Cal Bike 1000m Row 800m Run 1000m Row 60/48 Cal Bike

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m ski, run, row 10 PVC pass throughs & shoulder stretches 10 PVC good mornings 5 sumo squats *BURGENER WARMUP* -down & finsh -elbows high & outside -muscle snatch -snatch lands at 2″, 4″, & 6″ -3 overhead squats Every 1:30 x 10 1 High Hang Snatch+ 2 Hang Power SnatchesLog …