Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock *BUY IN* 500m row Achilles stretch PVC pass throughs *THEN AMRAP OF* 20 DU’s 3 burpees 2 power cleans 45/35 2 push jerks 45/35Add weight each round Power Clean and Jerks UB 4 Sets of 5 Power Clean and Jerks *must be touch and go, unbroken sets …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch 10 arm circles (forward & backward) 10 open/close arms *INTO 3 rounds of* 100m run 5 ring rows 5 banded lat pull-downs 10m walking lungeshttps://youtu.be/LfGyMCw_Zd0 Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: -12/10 cal bike (slow, moderate, fast) -10 PVC good mornings (empty barbell deadlifts, add weight) -Iron cross stretch (PVC pass throughs, kipping swings) Deadlift 5×5 at 55-65% of DL from last week “The Blind Side” (Time) 3 Rounds For Time: 25/20 Cal Bike 20 Toes to Bars 5 …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (6 Rounds for reps) 5 min to Score Max Reps 4 min rest 800m Run 9 Sit-Ups Burpees- max rep 600m Run 15 Sit-ups Burpees- max rep 400m Run 21 Sit-Ups Burpees- max rep 400m Run 21 Sit-Ups 10m Shuttle Run- max rep 600m Run 15 Sit-Ups 10m Shuttle Run- max rep …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Coach’s Choice Metcon (Time) Grab a partner and get to work! For time: 100 Cal Assault Bike 150 KB Swings 53/36 50 Cal Row 100 DB Box Step-ups 50/35, 24/20 50 Cal Assault Bike 50 DBall Over-the-shoulder 90/70 100 Cal Row-45 minute time cap. -One partner working at a time. -Split …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 200m run 2 wall walks 5 burpees with 2 jump squats “Joseph Grzelak” (Time) For Time: 100 Kettlebell Swings 32/24kg *2 Burpees at the top of each minuteDedicated by 555 Fitness @555fitness to Firefighter Joseph Grzelak who was killed in the attacks on New York on September 11, …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 minute AMRAP: Buy In- 400m row, Pigeon stretch, Iron cross stretch then… 10 mt climbers (R/L=1) 5 air squats 5 PVC or empty barbell good mornings 10 hallow rocks 10 single arm light weight KB push press (5 each side) Accessory Work 5 Sets: 6 Shoot Throughs on Paralettes directly …