Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard BENCH PRESS (5 x 5 at Bodyweight) 20 minute Clock 4 minutes to build to starting weight Then lift every 2 minutes Zero (Time) 50 Abmat Sit-Ups 40 Push-Ups 30 Toes 2 Bar 20 Ring Dips 10 Bar Muscle-Ups Immediately on a 4minute clock: Max Distance Handstand WalkScore is Time when you finish the …

Turn2CrossFit – CrossFit View Public Whiteboard Back Squat Test 20 reps @ ea weight 65/45 95/65 135/95 185/135 *EMOM = 5 T2BLog your total reps in 15 min Cap Must start the minute with 5 T2B Must go from the ground. Log Total reps. If you finish under 15 minutes- each second remaining is an extra rep for your score! …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-Up: HSPU (No Measure) 12 cal Ski Erg 120 sec- foam roll lats and thoracic 9 cal Ski Erg 90 sec-PVC pass throughs and shoulder mobility 6 cal Ski Erg 60 sec- Thoracic BB reach (lay flat: foam roll under thoracic, arms overhead holding BB) 3 cal Ski erg 30 sec- Partner Dead Hang …

Turn2CrossFit – CrossFit View Public Whiteboard Star Reacher (AMRAP – Rounds and Reps) 45 min AMRAP: 800m run 10 Single DB squat cleans 50/35 100m OH carry with DB 400m run 15 Single DB squat cleans 100m OH carry with DB 200m run 20 Single DB squat cleans 100m OH carry with DB Rx+ vested

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Hmmm????? Uni-Baller (No Measure) Teams of 3 Partner 1 – Max AAC Partner 2 – 3 Min AMRAP 30 Air Squats 20 Push Press 10 Pull Ups Partner 3 – Holds Heavy D Ball *Rotate every 3 minutes. P1 & P2 must wait for P3 to pick up the D Ball in order …

Turn2CrossFit – CrossFit View Public Whiteboard Dale Gostick (Time) 3 Rounds for Time (in teams of 3) 8 Muscle-Ups 5 Power Cleans (200/155) 25 GHD Sit-Ups 25 Bar Over Burpees 5 Thrusters (200/155) 8 Unbroken Strict Handstand Push-UpsBackground: This hero workout is dedicated to Dale Gostick, 22 years old of Royal Marines Armoured Support Coy, who died in an explosion …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 12 min EMOM of :50 on, :10 off -row -pigeon stretch on box -mt. climbers -superman to hallow achilles stretch Lely (Time) Buy-in: 800m Run into 3 Rounds 10 DBall Box Step Ups (Heavy) * hold however you’d like :45sec Front Plank :30 sec R-Side Plank :30 sec L-Side …