Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 30 Pass-Throughs Stretch: 0:30 Half Saddle ea side (quad stretch) DUMU (40 DU + Max Ring Muscle Up) 3 Rounds- 12min CapThis is PLAY time- yes you …

Turn2CrossFit – CrossFit View Public Whiteboard Strict HSPU TOTAL REPS- 8min 8 Minute AMRAP Max Strict HSPU Also log single effort- for max unbroken (one set unbroken should be logged as “Strict Handstand Pushups” score”) 8 minute clock Athletes complete as many strict HSPU as possible Athletes also log their best single-set of max reps Strict Handstand Pushups 1 Attempt …

Turn2CrossFit – CrossFit NEW SQUAT PROGRAM: Back Squat Test & Focus, with Front Squats/high volume squat movements showing up MULTIPLE times a week! NEW HSPU PROGRAM: Designed to get your first strict HSPU, a new max strict HSPU, and increase your volume and capacity- short sprint AMRAPS. (utilizing all that strength you built last cycle on jerks– applying it to …

Turn2CrossFit – Endurance Club View Public Whiteboard Beg & Choose (Time) Beg & Choose 3mi Run 100 T2B 100 Sledge Hammers 300m Farmer Carry (50/35) Buy-Out: 8 Tire Flips *Athlete breaks down work any manner but must complete 15 Burpees in place at every pause/break in farmer carry. **Max Reps of 25 per movement at a time, run/carry excluded RX+= …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Monsoor (Time) With a 20lb vest, pack or body armor. 4 Rounds of: 800 meter Run 20 Sumo Deadlift High Pull with 70lb (KB or Bar) 20 Burpees 100 yard farmer carry with 2 x 70lb (KB or Dumbbell) 40 sit-ups Michael Anthony Monsoor was a U.S. Navy SEAL killed during …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run iron cross stretch thread the needle stretch 200m row :30 quad stretch 10 cherry pickers 15/12 cal assault bike partner medball passes **5 squat penalty for every ball drop** Metcon (AMRAP – Rounds and Reps) 25 min AMRAP of: 100 DU’s 20 V-ups 20 push-ups 20 cal assault bike …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 400m BarBell Complex 2 rounds 5 Deadlift 45/35 – 2nd round add weight 5 Muscle Cleans 5 Push Press 5 Good Mornings 5 Back Squats Build to a Heavy Complex 3 Push Press + 1 Push Jerk10 Minutes to build Metcon (Time) 5 Rounds for time 9 Lateral Burpees over Bar 12 …