Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 10m elbow/reach stretch INTO 3 ROUNDS OF: PVC pass throughs (banded pull aparts, iron cross & thread the needle) 5 yogi push-ups 10 air squats (empty barbell thrusters, add weight 3rd round) *THEN* 300m run2nd & 3rd rounds switch the PVC & air squats for what is next in …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run INTO 3 ROUNDS OF: 10m inch worm (focus on stretching shoulders & hamstrings) Iron cross stretch 5 push-ups 5 deadlifts 45/35 5 hang power cleans 45/35 THEN: 200m runAdd weight to barbell each round Barbell Cycling 10 Minute EMOM: 1 Hang Power Clean + 1 Hang Power Clean (5 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 min clock, 3 rounds of: 200m row 10m burpee broad jump PVC pass throughs 5 hang power snatches PVC 5 push/split jerks PVCEmpty barbell 2nd round, add weight 3rd round Push Jerk/ Split Jerk (Double Progression Week 7) 5×3 -Rest 2 minutes between sets. Add 5-10# based on …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) For time: 10 Rounds: 500m partner run 15 DB Bench 50/35 15 T2B *Both partners run together. When you enter the gym, one partner starts at bench and one at T2B. Then switch movements. Buy out: For 5min :20 Plank :10 Rest :20 Plate Hold on feet :10 Rest *one partner …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Coach’s Choice Metcon (AMRAP – Rounds and Reps) Partner WOD – Teams of 2 AMRAP 30 mins 100 Cal Assault Bike 80 Double-Unders 60 Box Jumps 24/20 40 Single Arm DB Thrusters 50/35 (Switch every 5 reps) 20 Pull-Ups* *RX+ – Chest-to-bar-One partner working at a time. -Split reps evenly. -Must …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Piegon stretch PVC pass throughs & stretches INTO 2 ROUNDS OF: 10m spiderman crawl 10m burpees broad jump w/ 2 squats 5 PVC power snatches 5 PVC overhead squats 50 singlesEmpty barbell 2nd round Ryan Hendrix (Time) 3 Rounds For Time: 35 Double Unders 35 Power Snatches 75/55 35/28 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min slow to moderate pace bike (45-55 rpm) World’s greatest stretch INTO 2 ROUNDS OF: 5 deadlifts 45/35 5 hang power cleans 45/35 5 front squats 45/35 5 shoulder press 45/35 THEN: 2:00 moderate to fast pace bike (50-60 rpm)Add 5-10#’s total each round Front Squat (Double Progression Week 6) …