Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Couch stretch PVC pass throughs *THEN 2 ROUNDS OF* 3 empty barbell power cleans 5 push ups 10 air squats Bench Press (Build to moderate/heavy 1 rep in 15 minutes.) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12:00 min AMRAP of: 1: min bike (moderate, fast, faster) 10 banded pull aparts 6 warrior squats 5 empty barbell thrusters Thruster (Build to 5 Rep Max in 15 minutes) *bar must be taken from the ground Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsUpon completion of this workout, cool down …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 300m row 10 step ups 10 KB deadlifts 35/26 10 Russian KB swings 35/26 Deadlift (Build to moderate/heavy 1 rep in 15 minutes) Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″**RX Box Jump height (24/20″)

Turn2CrossFit – Endurance Club View Public Whiteboard “Trick or Treat!” (AMRAP – Rounds and Reps) Teams of 2! 40 Minute AMRAP: 400m Run (together) 20m Sledge Strike 45# plate 4 Rope Climbs 100m Heavy Sled Drag 20 GHD Situps *Split work evenly RX+=Vested

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m elbow/reach stretch *INTO 4 ROUNDS OF :20 sec on :10 sec off* Jump squats Alt lunges Mt climbers Flutter kicks *THEN* Partner medball toss Sleepy Hollow (Time) With a partner: 131 wall balls 20/14 131 abmat medball toss 20/14 131 medball box step ups 20/14, 20″ 131 medball …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10:00 AMRAP of: 200m run 5 yogi pushups 5 sumo squats 5 kipping swings “Steven Bates” (Time) 2 Rounds: 35 Knees to Elbows 35 Thrusters 45/35 35 Air Squats 35 Overhead Squats 45/35 35 Hand Release Pushups This Firefighter Hero WOD is dedicated by @555fitness to Steven Bates, FDNY, Engine 235, …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 clock: 400m row Couch stretch Pigeon stretch *THEN AMRAP OF* 10m burpee broad jump w/ 2 warrior squats 10m high knees 10 front rack elbow rotations 5 empty barbell front squats Front Squat 20 minutes to build to 1 rep max Front Squat “Moss” (AMRAP – Rounds and …