Friday Choose Your Own Adventure

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP 40 Alt DB Snatch (50#/35#) 40 Pull-ups 30 DB Burpees 30 Chest to Bar Pull-ups 20 Devil Presses 20 Bar Muscle-UpsHere’s a video of Devil Press. **Note** The legs can be inside the DBs or the legs may straddle the DBs. Either way meets …

Thursday, Aug 22nd

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 12 Minute Clock Row 250m 5 Sumo Squats 5 Front Squats (45#/35#) 10 Sumodeadlift High Pull (45#/35#) Squat Clean (EMOM x12) Record your heaviest single Metcon (Time) For Time: Run 300m 21 Deadlifts 135/95 Run 500m 21 Back Squats 135/95 Run 800m 21 Front Squats 135/95

Tuesday, Aug 20th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Lacrosse Ball Back Smash 4 Minutes 4 Minute Row 10m Walking Lunge w/twist 10m Bear Crawl 10m Crab Walk Warm-up to 55% of Front Squat 3 Front Squats & 1 Split Jerk (1-1-1-1-1-1-1) Starting at 55% of your front squat, Every 90 Seconds for 7 Rounds increase the weight by a predetermined increment …

Monday, Aug 19

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit #NEVERMISSAMONDAY View Public Whiteboard Warm-up 3 rounds Run 300m 5 Superman-Hollow 1 Shoulder Press 3 Push Press 5 Jerks 3 overhead squats *start with an empty barbell and increase weight each round Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Dumbbell (50#/35#) Burpee Box Step Over 24″/20″ Shoulder to Overhead (155#/105#)

Sprints add Up

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) 100m run at easy pace 100m sprint 200m run at easy pace 100m sprint 300m run at easy pace 100m sprint 400m run at easy pace 100m sprint 800m run at easy pace 100m sprint *Core Choice 800m run at easy pace 100m sprint 400m run at easy pace 100m sprint …

Jackin Justin’s Progam

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Flight Simulator- 7 Minutes UNBROKEN DOUBLE-UNDERS 5-10-15-20..40-45-50-45-40..20-15-10-5 Metcon (Time) “Burner Team” For Time: 35/25 ea Calorie Assault Bike 35 ea Good Mornings 45/35 35/25 ea Calorie Row 35 ea Knees to Elbow 35/25 ea Calorie Assault Bike 35 ea Lunges 50/35 35/25 ea Calorie Row 35 ea Abmat Sit-upsOne person …

Friday, August 16th Wod!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (8 Rounds for time) Every 4 mins (8 Rds) 15/12 Air Assault Cals 5 D Ball Over Shoulder 1 Rope ClimbRecord all 8 rounds seperatly. Metcon (Time) For time: 100m Sled Push 2×45/1×45 60 Shoulder to Overhead 95/65 30 Burpee Pull Ups 60 Shoulder to Overhead 100m Sled Push Metcon …