Saturday Partner WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coaches Choice Metcon (Time) Grab a partner and get 2 work! FOR TIME -5000m/4000m Row -4 D-ball over the shoulder 90/70 -8 Wallballs 20/14 -12 KB Swings 53/36 RX+ 150/100 D-ball 70/53 KB-Partner A will begin rowing while partner B completes a round. -Switch once a round is complete. -Finish time will be …

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run or 2:00 min bike 10 PVC pass throughs & shoulder stretches *2 ROUNDS OF* 5 ring rows 5 push ups 5 deadlifts 45/35 5 hang power cleans 45/35 3 Sets: Take no more than 15 minutes total time to finish 3 sets. Weighted Pull-ups 3 Strict Weighted Pullups *Use …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row @ 26-29 s/m Achilles stretch on rig 10m quad stretch 10-1 jumping jacks 1-10 flutter kicks (r/l=1) “Over Easy” (4 Rounds for time) Every 8 Minutes X 4: 500m Row 100 Single Unders 40 Abmat Situps 15 Burpees with bar touchRx+= GHD Situps Score the time for each round. …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Worlds greatest stretch 10m crab walk 300m row 5 sumo squats 10 plank with band pull (each side) 200m row 5 pause back squats 45/35https://youtu.be/rNFD7RPyyMU Pause Back Squat Take 15-20 minutes to build to a heavy 3 rep Pause Back Squat. Pause 3 seconds at the bottom of the …

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Iron cross stretch Thread the needle stretch *into* 10 ball slams 30/20 2 wall walks 200m run 10 ball slams 2 wall walks 100m run 4 Sets: Sandbag/DBall Bear Hug Hold Hold :60-:90 in a bear hug position then directly move to next movement. Bench Press 5 Bench Press …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Announcement: We will be starting our new strength and skill cycle next week. This week will include some different strength movements and accessory work that we haven’t practiced recently. Have fun! Warm-up (No Measure) 400m run or row 10m lateral lunges 10 cherry pickers 10 air squats 10 hallow PVC lat pull downs 10 …

Endurance Club – Sun, Aug 14

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club TBD (Time) Partner: Must accomplish: 3mi running 30 tire flips 600m sand bag run (counts toward 3mi) 90 DB over shoulder 120 Sledge Hammers 150 GHDs