Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min row Iron cross stretch Thread the needle stretch 10 warrior squats (5 each side) *THEN 3 ROUNDS OF* -10 alt lunges -5-10 hang power snatches (PVC, 45/35, +#) -5 medball cleans 20/14 Bulgarian Split Squat 4 sets of 7R/7L *use DBs and add weight if possible -Rest 2 minutes …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 mim AMRAP -250m row -20m bear crawl -PVC pass throughs & around the world’s -5-10 banded lat pull downs purple/black -5 power clean & jerksAdd weight each round Power Clean and Jerks UB 4 sets of 6 power clean and jerks *must be touch and go, unbroken sets. Rest 2 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike at moderate pace Then 2 rounds of: -5 “in & out” snake reach w/ PVC (each side) -5 :03 sec tempo air squats -5 burpees -5 single arm DB push jerks 30/20 (each side) -5 kipping swingshttps://youtu.be/Fll7fE98LVk Fast forward to 3:00 min for quick demonstration Metcon (Time) For …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 min clock: 2 rounds of: 250m row 5 cobra stretch into childs pose 10m inch worm w/ 2 pushups 5 sumo squats 10 banded good morningsEmpty barbell deadlifts 2nd round instead of good mornings Deadlift 5×2 (80-90%) Rest 2 minutes between sets “Cyber Monday” (3 Rounds for reps) …

Turn2CrossFit – Endurance Club View Public Whiteboard Triathlon (Time) Triathlon Partner WOD Row 3200m *switch every 400m *Partner A row while Partner B does: 10 GHDs 10 HR push ups Bike 3200m *switch every 400m *Partner A Bike while Partner B does: 10m Double KB Overhead Walking Lunge :30 sec Leg Raise Hold Run 3200m (together)

Turn2CrossFit – CrossFit View Public Whiteboard The Dean (Time) 8 Rounds for time: 11 Single DB Box Step-up (50/35) 22 Unbroken Double Unders 2 Rope Climbs 1 Squat Clean 225/155 Cash-Out: 2,019m Row

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run Then, 3 Rounds of: 10m Samson Stretch 20 Banded pull aparts (front and overshoulder) 10 Jumping Air Squats 10m Bear Crawl 10 Kipping Swings Metcon (Time) Thanksgiving Sampler Platter – For Time 5 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-ups 15 KB …