Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 5 min row 20m spider man stretch 10 sumo squats 1 min pigeon stretch 1 min couch stretch 10 OHS with pvc pipe 15 pvc good morning 10 barbell back squat with pause at bottom 10 barbell shoulder press Back Squat (5×5) In between sets grab a pair of dumbells and do 8 …

Turn2CrossFit – CrossFit View Public Whiteboard “New Year’s Eve 2021” (AMRAP – Rounds and Reps) Partner WOD! 20 Minute AMRAP: 12 Power Clean and Jerks 135/95 31 Cal Bike 21 Synchro Bar Facing Burpees 12 Front Squats 31 Box Jumps 24/20″ 21 Synchro Toes to Bars *one athlete working at a time, except for synchro movementsRX+=155/105

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock an AMRAP of 250m row 10m burpee broad jump 10 arm circles (forward & backward) 10 open/close arms 5 DB snatch deadlifts (each side) light weight 5 DB snatches2nd round and so on…..kipping swings instead of arm circles & RX weight of possible Bulgarian Split Squat 4 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock an AMRAP OF: 10/7 cal bike Iron cross strerch Thread the needle stretch 5 push-ups 5 snatch pulls 45/35 5 power snatches 45/35Add weight each round and change the stretch to banded pull-aparts https://youtu.be/gRdvSmVHGWU Power Snatch 4 sets of 7 Power Snatches Must be touch and go, …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 10/8 cal row @ 24-27 spm 10 PVC pass throughs Pigeon stretch on box 8 medball cleans 20/14 6 medball step overs 20/142nd round= 10/8 cal row @ 27-30 spm 10 PVC around the worlds 3rd round= 10/8 cal row @ 30-33 spm Pvc shoulder stretches Pullup/Dip Complex …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row Then 3 rounds of: 5-10 PVC good morings 10 banded russian KB swings 30 DU’s/ 60 singles 5-10 Deadlifts 45/35Add weight each round Deadlift 5×2 rest 2 minutes between sets. Try to go 5-10# heavier than last 5×2 “Spiderman” (Time) For Time: 50-40-30-20-10 KB Swings 53/35 100-80-60-40-20 Double UndersRX+=70/53

Turn2CrossFit – Endurance Club View Public Whiteboard “Santa’s Sleigh Ride” (AMRAP – Rounds and Reps) Partner WOD!! 40 min AMRAP: 800m run together 50m sled push (25m each partner) 50m sled pull (25m each partner) 30 pull-ups 400m run together 50m sled push 50m sled pull 20 sandbag over the bar 150/100 200m run together 50m sled push 50m sled …