Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 9 cal bike 8 banded russian KB swings 44/26 w/ red or Orange band 6 alt lunges 4 power cleans 45/35 4 push press 45/35https://youtu.be/lL7TGSQzUx4 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) 400m row Couch stretch Pigeon stretch 5 sumo squats THEN 3 ROUNDS OF: 10/7 cal ski 5 jump squats 3 ballistic pushups 1 cluster + 1 jerk 45/35 Barbell Cycling 10 Min EMOM: 1 Cluster+ 1 JerkScore heaviest weight completed for the complex. Begin at a moderate weight and work up. …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) Team of 3 Workout! 9 Minute AMRAP: 80/65 Cal Ski Max Sandbag Squats -Rest 1 Minute 9 Minute AMRAP: 80/65 Cal Row Max Pushups -Rest 1 Minute 9 Minute AMRAP: 80/65 Cal Bike Max Push Jerks 135/95 *One athlete works at a time *Score is max reps

Turn2CrossFit – CrossFit View Public Whiteboard “Kabul 13” (Time) 2021m Row -then 13 Rounds: 8 Snatches 115/85 26 Abmat Situps On August 26th, 2021 near the gates of the Hamid Karzai International Airport in Afghanistan, a suicide bombing took the lives of dozens of civilians including thirteen US Service Members with many others being injured. Freedom is not free and …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike PVC pass throughs THEN 3 rounds of: 16 flutter kicks 20m bear crawl 5 PVC good mornings Handstand Walk Practice 10 minute practice. If you are working on the skill of handstand walks, see the progression below: -Wall walk -Shoulder taps -Handstand walk to wall -Handstand walk with …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 150m row (1 burpee penalty for every m over/under) 10 hallow rocks Warrior squats (5 each side) 10 KB deadlifts 1.5/1 pood’s 5 front squats (add weight each round) Front Squat (Double Progression Week 2) 5×4. Rest 2 minutes between sets. Stay at the same weight as last …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock 400m run Achilles stretch PVC pass throughs THEN 4 rounds of: 8 tuck jumps 6 slam balls (30/20) 4 pushups 100m sprint Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and stability with …