Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Buy-In 3 ROUNDS OF: -10 banded pull aparts (across chest & overhead) -10 alt reverse lunges -10 alt DB snatches (light weight) 400m row Cash-Out Bulgarian Split Squat 4 Sets of 5L/5R *use DBs and increase weight as form allows Rest 2 minutes between sets “Winter Wonderland” (AMRAP – …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run or 2:30 row Piegon stretch 10m burpee broad jump w/ 2 squats PVC pass throughs/around the worlds/shoulder stretches 10 PVC power snatches 10 PVC OHSDo power snatches & OHS with empty barbell Power Snatches UB 4 Sets of 6 Power Snatches. Must be touch and go, unbroken sets. Rest …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal Couch stretch 5 sumo squats Banded shoulder/tricep stretches on rig *THEN 2 ROUNDS OF* 10/8 cal @ 60-65/55-60 RPM 5 empty barbell front squats 5 empty barbell push press Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 250m row 10m spiderman/reach stretch 10 air squats 10 deadlift (45/35, then add #) 10 pushups Partner shoulder stretch on barhttps://youtu.be/PK06TVFLdXY Deadlift 5×5 (60-70%) Rest 2 minutes in between sets. *add weight from previous 5×5 “Deck the Halls” (Time) 4 Rounds For Time: 20 Wallballs 20/14 15 Toes …

Turn2CrossFit – Endurance Club View Public Whiteboard Beg & Choose (Time) Beg & Choose 3mi Run 100 T2B 100 Sledge Hammers 300m Farmer Carry (50/35) Buy-Out: 8 Tire Flips *Athlete breaks down work any manner but must complete 15 Burpees in place at every pause/break in farmer carry. **Max Reps of 25 per movement at a time, run/carry excluded RX+= …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) TEAM OF 3 WOD!! For Time: 60 Cal Bike 60 KB Swings 53/35 60 Pushups 300m Run w/ DBall 45/30 50 Cal Bike 50 KB Swings 50 Pushups 300m Run w/ Dball 40 Cal Bike 40 KB Swings 40 Pushups 300m Run w/ DBall *Split reps as needed. Run must be done …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 2 rounds of: -10 PVC pass throughs & stretches -10m spiderman crawl w/ reach -10 jump squats -10 bench press (45/35, then +#) Bench Press 5×2 (80-90%) Rest 2 minutes between sets. Tom (Time) 25-Minute AMRAP of: 7 Muscle-Ups 11 Thrusters, 155# 14 Toes-To-BarIn honor of U.S. Army First …