Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row THEN 4 ROUNDS OF :20 sec on :10 sec off of: -Mt climbers -medball cleans (16-20/10-14) -plank shouler taps -KB halos (light weight)https://youtu.be/wJcmanVh5EE Metcon (Weight) Barbell Cycling: 10 Minute EMOM: 1 Squat Clean+ 1 Hang Squat Clean *Start at a moderate weight and increase to a heavy weight. Score …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock 400m row Iron cross stretch Pigeon stretch INTO 4 ROUNDS OF: 10/7 cal ski 8 air squats 6 kipping swings 4 jerks (add weight each round) Push Jerk/ Split Jerk (Double Progression Week 2) Use the same weight that you did last week. This week we will …

Turn2CrossFit – Endurance Club View Public Whiteboard A-Side/B-Side (Time) A-Side/B-Side Two Teams Accomplish: 1 mile Sled Pull 90/65 Individually Buy In: 1mi Run + 30 Alt T2B Then run to Sled, pull, run back, work: Work First 800: 8 Box Step Overs 10 Tricep Dips 12 Alt. Toes 2 Bar Second 800m: 8 Decline Pushups 10 Toe Touches 12 Knee2Elbow …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Iron cross stretch 5 cherry pickers THEN 3 ROUNDS OF: 5 DL 45/35 (add weight each round) 6 reverse lunges 3 pushups 100m run Deadlift 5×3 70-75% Lift every 2 minutes. “I’m the king of the world!” (AMRAP – Rounds and Reps) 25 Minute AMRAP: 5 Deadlifts 225/155 10 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike 10 banded pass throughs 10 banded pull aparts 10 banded chest flies world’s greatest stretch INTO 3 rounds of: (add weight each round) 6 kipping swings 3 deadlifts 3 power cleans 3 front squats 3 jerkshttps://www.youtube.com/watch?v=yVcEkvgymt8 Front Squat (Double Progression Week 1) (5X3) Start at 75-80% of your …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 min clock: 2:00 min jump rope INTO 2 rounds of: 3 wall walks 10 KB swings (light weight) 10 ballistic push-ups 30 alt mt. Climbers (R/L=1) 200m runhttps://youtu.be/UkrSUbJUB8Y Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 clock: 2:00 min bike PVC pass throughs Pigeon stretch 10 air squats 2:00 min bike 10 PVC power snatches 10 PVC overhead squats 2:00 min bike 10 PVC squats snatches Metcon (Weight) Barbell Cycling 10 Minute EMOM: 2 Power Snatches + 2 Overhead Squats*choose a weight you can …