Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 4 sets: every :15 Jumping Jacks Air Squats Mt. Climbers Jumping Squats Then.. Grab an empty bar and perform 5 pause back squats 5 hang power snatches Back Squat w/2 Second Pause (DBL Progression Week 6) Take one or two sets to work up to what you did last …

Turn2CrossFit – Endurance Club View Public Whiteboard “DumbBELLS AND WHISTLES” (4 Rounds for distance) Partners run together, one person works at a time inside, split work evenly. 10 Min AMRAP: 400m Run 40 Vertical Single DB Curls (50/35) 10 Min AMRAP: 300m Run 30 Tricep Skull Crushers on bench (Single DB) (35/20) 10 Min AMRAP: 200m Run 20 Weighted Hanging …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) With a partner complete the required work. Split work up evenly. For Time: 100 Cal Bike 90 Pushups 80 Goblet Squats 53/35 70 Med Ball Situps over Box 20/14 60 Burpees 50 KB Swings 53/35 40 Wallballs 20/14 30 Ball Slams 30/20 20 Dball over Shoulder 90/70 100 Cal BikeRx+=70/53 35 Min …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (No Measure) Week 1 Total Distance: 10 miles Modified Weekly Total Distance: Run 5 miles 3mi Run for Time (Time) RX + = Vested

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10 mt climbers 10 air squats 10 pushups 200m run 10 jumping squats 10 burpees 10 lunges 100m run Then… Perfect stretch Twisted cross PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (No Measure) Week 1 Total Distance: 10 miles Modified Weekly Total Distance: Run 5 miles 3mi Run for Time (Time) RX + = Vested

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) “7’s on the rower” 3 rounds: 7 moderate pulls 7 hard pulls 7 easy pulls 4 min AMRAP: with an empty bar 5 reps of each movement Good Mornings Back Squats Romanian DL Hang Power Cleans Front Squats Strict Press Thrusters Metcon (Distance) Rowing Intervals- 8 Sets: :45 Row Sprint :15 …