Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard

Turn2CrossFit – CrossFit 7:45-8:45 View Public Whiteboard Warm-up Tabata Row Calories (Calories) 8 Rounds of: Row for Max Calories :20 Row :10 rest Snatch Deadlift 3 position pause (3 reps every 2 minutes. 12 sets) Hold for 3 seconds 1″ off the ground at the knee at pockets with shins still vertical then “finish”!! return pausing at each position on …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Then 18 rounds of: alternating :20 sec on, :10 off -ball slams -high knees -stretch of choice Metcon (Time) With a partner: 4 rounds for time of: -160 DU’s -60m single arm DB overhead walking lunges 50/35 -40 single arm KB hang power cleans 35/26 -20 D-ball over the …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run, 400m row, or 2:30 bike or ski 10 banded pull aparts (10 across chest & 10 overhead) 20m bear crawl 10m elbow/reach 10 air squats **warmup for your WOD** Leath (Time) 10 Rounds for Time 4 Burpee Box Jump Overs (24/20 in) 9 American Kettlebell Swings (24/16 kg) 20 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/10 cal bike 5 sumo squats PVC pass throughs and shoulder stretches 10/8 cal bike 5 front squats 45/35 (sit at the bottom and shift your weight) *start adding weight for front squats* Front Squat (10×2 @70-80%) 10 min EMOM Chewbacca (Time) For time: -50/40 cal bike -40 toes 2 bar …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m crocodile crawl w/ a push-up Iron cross stretch 10 bench press 45/35 Pigeon stretch on box 10 air squats 5 bench press (start adding weight)https://youtu.be/ZWhIGkpG1bI Bench Press (5×5 @60-70%) Every 2:00 min Death Star (AMRAP – Rounds and Reps) 20 min AMRAP of: -40 wall balls 20/14 -30 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 10m elbow/reach 5 sumo squats PVC pass throughs PVC shoulder stretches 10 PVC good mornings 10 PVC overhead squats 200m row 10 Kipping swings 10 overhead squats 45/35 start to add weight for OHS Overhead Squat (5×3 every 2:30) 70-80% Vader (5 Rounds for reps) 5 rounds of 3 …