Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Trail 10k Support (No Measure) Run a 5k or 10k for time to support our SERC fam today. Post your 5k time if you ran a 10k too! 5k Run (Time) Max Effort 5k Run 10k Run (Time) Max Effort 10k Run

Turn2CrossFit – CrossFit View Public Whiteboard Cycle Bar Cal Bike 30/24 Russian Twist 60 reps 20/14 med ball 10 rounds 6 power cleans, 4 front squats, 2 push jerks 135#/95# Cal Bike 30/24 Russian Twist 60 reps 20/14 med ball 8 rounds 6 power cleans, 4 front squats, 2 push jerks 135#/95# Cal Bike 30/24 Russian Twist 60 reps 20/14 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run or 2:00 bike 2 rounds of: -10 banded pull aparts (across chest & overhead) -10m inch worm -10m lunge with a twist -10 bench press 45/35Add weight 2nd round Bench Press Rest 2 minutes between sets. These should be heavy singles, not necessarily 1RM. Griff (Time) For Time: Run …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row 10m elbow/reach Iron cross stretch Thread the needle stretch *THEN 3 ROUNDS OF* 5 yogi pushups 10 alt. Overhead plate lunges 25/15 5 plate squats 25/15https://youtu.be/1_r-jPvEVoc Bulgarian Split Squat 4 Sets of 6R/6L -Rest 2 minutes between sets. Use DBs and add weight as needed each set. *This will …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Pigeon stretch Banded shoulder stretches on rig *THEN 2 ROUNDS OF* 250m row 10 air squats 10 banded russain KB swings 35/26 10 hang power clean 45/35 10 push jerks 45/35Add weight 2nd round Barbell Cycling 10 Min EMOM: 5 Hang Power Cleans 155/105 5 Push JerksPick a challenging …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike or SkiErg 10 sumo squats PVC pass theoughs & around the worlds THEN 2 ROUNDS OF: 5 burpee/jumping pull-up/2 air squats 5 Deadlifts 45/35 5 power cleans 45/35 5 front squats 45/35 5 push press 45/35 Strict Pull-Ups Rest 1 minute, then go to your strict dips. Ring …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Buy in: 500m row 3 rounds of: -5 Childs pose to cobra stretch -10 banded good mornings -20m high knees -10m toe grab stretch -5-10 deadlifts 45/35 Cash out: 500m rowAdd weight each round Deadlift 5×1 Rest 2 minutes between sets. This should be a heavy lift, not necessarily a 1RM. …