Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock: 3 ROUNDS OF: 250m row Iron cross stretch Thread the needle stretch 2 wall walks 10 hallow rocksOn 2nd & 3rd round, switch the iron cross & needle stretch to 10 PVC pass throughs, and banded pull aparts Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Couch stretch Banded pass throughs INTO 3 ROUNDS OF: 5 push-ups 5 air squats 10 jumping lunges 5 hang power snatch 45/35 5 overhead squats 45/35 Barbell Cycling 10 Minute EMOM: 1 High Hang Squat Snatch+ 1 Hang Squat Snatch+ 1 Squat Snatch “Belle” (5 Rounds for reps) 5 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run/row INTO 10m elbow/reach stretch 10m inch worm w/ 2 push ups 5 strict press 45/35 5 push press 45/35 5 push jerks 45/35 5 thrusters 45/35 THEN 300m run/row Push Jerk/ Split Jerk (Double Progression Week 6) 5×5 -Rest 2 minutes between sets. Use the same weight as last …

Turn2CrossFit – Endurance Club View Public Whiteboard “Run For It!!” (Distance) Team of 2!! 40 min AMRAP: 4 Rounds: 800m Run together P1- 4 Strict Pullups 8 Pushups 12 GHD Sit-ups 16 Air Squats P2- Dball/Sandbag Hold *Each athlete completes the bodyweight movements and the hold, then they switch before running again. **Once the 4 rounds are complete, athletes will …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner Wod!! For Time: Buy In- 80 Wallballs 20/14 12 Rounds (alt. each movement): 16 Wallball Lunges 12 Hang Power Cleans 95/65 8 Toes to Bars Cash Out- 40 Burpees Over the Bar

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike 10 banded pass throughs and pull aparts (each) 5 yogi pushups 5 warrior squats 5 deadlifts 45/35 5 power cleans 45/35 5 push press 45/35 2:00 min bike Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run or row INTO 2 ROUNDS OF: 6 sumo squats 6 front squats 45/35 (add 2nd rd) PVC pass throughs & stretches 6 knee raises THEN 200m run or row Front Squat (Double Progression Week 5) 5×4 -Rest 2 minutes between sets. Use the same weight as last week. “Charles …