SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Adult PE (Time) Partner WOD!! For Time: Burpee Broad Jump 100m *I go, you go – Partner does 3 you do 3 800m Run (together) Walking Lunge 100m *Synchronized 800m Run (together) Sled Push 100m *I go, you go – Partner does 50m you do 50m 800m Run (together) DBall toss 100m *I …

Saturday Partner Wod!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) Team of 2 Wod!!! For Time: 100 Double Unders 1000m Row 40 Thrusters 95/65 100 Double Unders 800m Row 30 Thrusters 95/65 100 Double Unders 600m Row 20 Thrusters 95/65 100 Double Unders 400m Row 10 Thrusters 95/65 100 Double Unders 200m Row 6 Thrusters 95/65

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m quad stretch 20m karaoke 10m high knees 10m butt kickers 10 air squats 20 jumping jacks 5 pushups 200m run “Garrett and Ross- Fly High” (AMRAP – Rounds and Reps) 40 Minute AMRAP: 600m Run 10 Burpees 23 V Ups 20 Hand Release Pushups 20 Jumping Air Squats …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4 rounds of :30 sec on :10 sec off -Singles -Bear crawl -Med ball cleans 16/10 -10m shuttle sprints (forward then backward) Front Squat (Double Progression Week 9) 5×5 -Rest 2 minutes between sets. Use the same weight as last week. “Voldemort” (2 Rounds for reps) 6 Minute AMRAP: Buy In: …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 AMRAP OF: 250m row 2 wall walks 10 russian KB swings 36/26 10m high knees 5 air squats w/ ankle stretches at bottom of squat (move your weight around) Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder …

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 pigeon stretch *Into 3 rounds of:* 10/7 cal SkiErg Thread the needle stretch 10m walking lunges 8 alt. toe touches 5 power cleans 45/35 5 push jerks 45/35-PVC pass throughs 2nd round, 10 banded pull aparts 3rd round -Add weight each round Barbell Cycling Every :30 for 20 …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 min AMRAP of: 15/12 cal bike 10m elbow/reach stretch w/ 5 pushups half way 8 light weight goblet squats 5 push jerks 45/35 (add weight each round) Push Jerk/Split Jerk (Double Progression Week 9) 5×5 -Rest 2 minutes between sets. Use the same weight as last week. “Quidditch” (Time) For …