Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run, row, ski, or 25/20 cal bike 10 banded pull aparts (overhead & across chest) 10m elbow/reach Pigeon stretch :30-1:00 handstand hold 3 forward rolls Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″In honor of U.S. Army Sergeant First …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch 10m toe grab 5 cherry pickers 10 empty barbell deadlifts 50 singles 5 deadlifts (add weight) Deadlift (1×3) 12 minutes to work up to heavy set of 3 Deadlifts, must be touch and go reps Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 100m Run 25 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike 10m quad stretch 10m toe grab 10 PVC pass throughs and stretches 10 PVC push press 5 empty barbell push press 3 RM Push Press (1×3) 12 Minutes to work up to heavy set of 3 Push Press from the rack Metcon (4 Rounds for reps) 4 x …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal row Couch stretch Pigeon stretch 10 slam balls 30/20 5 sumo squats 5 empty barbell front squats Metcon (No Measure) EMOM for 30 Minutes: MIn 1- 15/12 Cal Row Min 2- 15 Front Squats 75/55 Min 3- Plank Hold entire minute Min 4- 15 Ball Slams 30/20 Min 5- …

Turn2CrossFit – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Turn2CrossFit – Endurance Club View Public Whiteboard 3,2,1… GO (Time) Teams of 2! For Time: 300 Cal Bike 200 Cal Row 100 Cal SkiRx+=Vested

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Let’s have a Scavenger Hunt!!!!!! Ski Erg Partner Ball Toss Sit Ups Alt. 10m Shuttle Runs Junkyard Dog D Ball over shoulder Etc……… Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 33 minutes 200m Run (both) 12 DB Push Press 50’s/35’s 32 Double Unders 18 Alt. Burpees over DB 54 …