Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 for time: 100/80 cal assault bike 50 syncro alt. DB snatch 50/35 100/80 cal assault bike 50 syncro DB push press 50/35 100/80 cal assault bike 50 syncro DB front squat 50/35Teams: M/M= 100 cal M/F= 90 cal F/F= 80 cal **Split calories as needed. 1 DB for all …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m row/run/ski 10m inch worm 10m Spiderman elbow/reach 10 air squats 10 PVC pass throughs *get ready/warmed-up for your WOD * Beirut (Time) Buy-in: 135 Air squats Then, 4 rounds for time of: -8 Bar muscle-ups -20 Power cleans 115/85 -20 Front squats 115/85 Buy-out: 102 Sit-upsThe rep scheme signifies: 4 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 2 rounds of: -10 PVC pass throughs -PVC shoulder stretches -10 ring rows/ kipping swings -5 push-ups Bench Press (5×3) 2:00 EMOM Add weight each set Metcon (AMRAP – Rounds and Reps) 2 PARTS: 1. 10 min AMRAP of: -10 pull-us -10 push-ups *rest 3 mins* Metcon (Time) 2. …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: -10 cal assault bike (moderate pace) -couch stretch (each side) -pigeon stretch (each side) Accessory Work -10-1 of: Ball slams -1-10 of: Down-ups -:30 sec plank hold after each set RX+= weighted plank *12 min time cap* example; 10 ball slams, 1 down-up, :30 plank 9 ball slams, …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m spiderman elbow/ reach 10 yogi push-ups 10 supermans 2 rounds of: *Empty BB, then add weight* 10 deadlifts 10 muscle cleans 10 push press 10 back squats Metcon (Time) 3 rounds of: -21 deadlift 95/65 -15 hang power cleans 95/65 -9 thrusters 95/65RX+=135/95 Back Rack Lunge (5×10) 2:00 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 2 rounds of: -20m bear crawl -20m karaoke -10 PVC pass throughs -8-10 air squats/ front squats 45/35 -8-10 strict press/ push jerk 45/35 Squat Clean and Jerk (10×1 ) 1:00 EMOM *Start light, add weight each set* Metcon (Time) For time: -100/80 cal row -1,000 m runRun immedately …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Coach’s Choice Metcon (AMRAP – Rounds and Reps) AMRAP 40 mins – Teams of 2: 60 Cal Assault Bike 50 Hand Release Push-ups 40 Russian Twists with 25/15 plate (L/R=1) 30 Sumo Deadlift High-pulls 95/65 20 Chest-to bar Pull-ups 10 D-ball over shoulder 800m run (200m relay) Split work evenly, 1 …