Workout of the Day

Turn2CrossFit – Endurance Club Full Course Meal (Time) 5 Rounds w/partner 800m Run (together) Plate Ladder (follow your partner) 50 DB Russian Twists (25 each together R/L=1) 10 Burpee Bar MUs (5 each alternate reps) Plate Ladder = 4 plates at increasing weights 15 reps at each weight Men = 25-35-45-55 Women = 15-25-35-45 Goal is to work through the …

Turn2CrossFit – CrossFit Warm-up 500m run then 3 rounds 3 Ashley’s (burpee+ jumping pullup+ air squat) 6 ball slams 9 cal row Partner Workout (Time) Team of 2! For Time: 5000m Row *Alternate working partner every 3 minutes. Min 1-Rest Min 2- 12 Burpees Min 3- 12 Ball Slams 45/30 Partner 1 will begin on the rower and accumulate as …

Turn2CrossFit – CrossFit Warm-up 300m run line drills 10m Spider Lunge Inch Worm High Knees Butt Kicks Lateral Lunge Toy Soldiers Knuckle Drags Quad Stretch Broad Jump Skip *grab barbell/KBs and warmup movements 3-5 reps of each “Air Force” (Time) For Time: 20 Thrusters (95/65) 20 Sumo Deadlift High-Pulls (95/65) 20 Push Jerks (95/65) 20 Overhead Squats (95/65) 20 Front …

Turn2CrossFit – CrossFit Warm-up 300m Run 10m Elbow Reach 10m Broad Jump :30/side Pigeon Stretch then 2 rounds: 5 wallballs 10 pullups/ring rows 15 air squats Wallball EMOM (AMRAP – Rounds) 7 Min EMOM 10-20 Wallballs 20/14Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if …

Turn2CrossFit – CrossFit Warm-up 2 rounds: 100m run 5 hang power cleans 5 knee tucks/ toes to bar then 1 min child’s pose 1 min thread the needle then 1 round: 100m run 5 hang power cleans 5 knee tucks/toe to bar 5 Sets: Every 3 Minutes Hang Power Clean+ Power Clean+ 2 Hang Power Cleans Build to heavy over …

Turn2CrossFit – CrossFit Warm-up 2 minute row :30/side couch stretch then 3 rounds 10 banded good mornings 10 tuck ups 2 wall walks Gymnastics Conditioning 4 Sets: A.) 15 Partner Leg Toss B.) Handstand walk up and onto plates 25/15 for 3 trips. Up and down off plates counts as one trip. This may be done scaled in pike position …

Turn2CrossFit – CrossFit Warm-up 400m Run 3 rounds: 10 Lu Raises 10 Pushups 10 Jumping Lunges 10 Empty Bar Shoulder to Overhead *Complete warmup on a 10 minute clock. Once 10 minutes is up, set up for lunges and bench press. Perform one set of each with warmup weight. This does not count towards your 4 sets. 4 Sets: For …