Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10/8 cal bike 10 arm circles (forward/backward) 5 sumo squats :30 sec iron cross stretch (each side) 8/6 cal bike 5 strict press 45/35 (or lighter) 5 back squats 45/35 *start adding weight for strict press* Strict Press (5×3 @ 80-85%) 5 Sets of 3Every 2 min Larry Bird (4 Rounds …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 10m elbow/reach stretch :30 sec dead hang from bar (activate/deactivate shoulders) 10 air squats 300m row 5 hang power cleans 45/35 5 front squats 45/35 Strict Pull-Ups (2, 4, 6, 8, 10, 8, 6, 4, 2) *The goal is unbroken sets* -:15 sec rest for lower reps, up to …

Turn2CrossFit – CrossFit 7:45a-8:45a We will have instruction followed by a wod. View Public Whiteboard Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Turn2CrossFit – Endurance Club View Public Whiteboard Five by Four by Two (Time) Every 4 min x 5 Rounds 300m Run 15/12 Cal Row 15 Leg Lifts Every 4 min x 5 Rounds 15 Plank Shoulder Taps ( l/r = 1 rep) 15/12 Cal Row 300m RunRX+ = Vested (if you are looking for more distance- increase to 400m runs …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (AMRAP – Reps) Grab a partner and let’s go!! Fight Gone Bad Style – 3 Rounds 2:00 Max Thrusters 95/65 2:00 Max Hand-release Push-ups 2:00 Max Power Cleans 95/65 2:00 Max Box Jumps 24/20 2:00 Max DB Over-the-shoulder RX+ 135/95Partner A performs as many reps as possible while partner B …

Turn2CrossFit – CrossFit View Public Whiteboard Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division …

Turn2CrossFit – CrossFit View Public Whiteboard Greightful (Time) 108 Double Unders 88 walking lunge 68 alt. DB snatch 50/35 48 pull ups 28 Single DB squat cleans 50’s/35’s 108 Double UndersRX+ = 2 Squat Snatches @ 75% after every movement BMU-GHD (No Measure) 4 Rounds 5 Bar Muscle-Ups (unbroken) 20 GHD Sit-ups(Optional Body Armor) Find a partner and You-Go, I …