Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 50 singles 10 banded pull aparts (across chest & overhead) 10 banded flys 20m bear crawl 5 (each side) DB hang clean & jerk 30/20https://youtu.be/LHcvAuDLqvg Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min row Iron cross stretch *THEN Burgener warmup* INTO 3 rounds of; 10 jump squats 5 knees to elbow (2) 1 hang squat snatch + 1 squat snatch Barbell Cycling 10 Minute EMOM: 1 Hang Squat Snatch+ 1 Squat SnatchScore your heaviest lift for the complex. “Salted Caramel” (AMRAP – …

Turn2CrossFit – CrossFit View Public Whiteboard Push Jerk/ Split Jerk (Double Progression Week 4) 5×3, Rest 2 minutes between sets. Add 5-10# this week based on how it felt the last 3 weeks. Stick with the lift (Push Jerk or Split Jerk) that you have been doing the past 3 weeks. “Pumpkin Spice” (AMRAP – Rounds and Reps) 12 Minute …

Turn2CrossFit – Endurance Club View Public Whiteboard Click Click Boom (AMRAP – Rounds and Reps) 40min AMRAP Partner A 500m MB run Partner B Performs AMRAP 10 GHDs 10 Single Arm Alt DB Devil Presses 10 Pull Ups When Partner A returns from run both Partners must perform a 30sec synchronized bar hang with 1 partner holding MB. If MB …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 200m :30 Pigeon Stretch(each leg) Then 3 Rounds: 10m Inch Worm 10 Air Squats 5 Push Presses 45/35 Metcon (Time) 9/11 Tribute WOD for Time.* Buy-in 2,001m Run THEN 9 Rounds: 11 Push Press 95/65 11 KB Swings 53/35 11 Hand Release Push-ups 11 Goblet Squats 53/35 *WOD can be completed single …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4 Rounds- :15 stations -Jumping Jacks -Air Squats -Mt. Climbers -Jumping Squats Grab your equipment and setup for the workout. “John Crisci” (Time) For Time 25 Box Jumps (24/20 in) 25 Pull-Ups 25 Kettlebell Swings (24/16 kg) 25 Air Squats 25 Sit-Ups 25 Deadlifts (135/95 lb) 25 Wall Ball Shots (20/14 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 200m run 10 sumo squats, (air squats 2nd rd & empty barbell front squats 3rd rd) 2 wall walks Front Squat (Double Progression Week 3) 5×5. Rest 2 minutes in between sets. Use the same weight as last week, we will be adding weight next week. “Kickoff” (AMRAP …