Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run -3 spiderman to elbow & reach (each side) -5 sumo squats -5 ring rows **Then** -run 200m -15 air squats -10 ring rows **Then** -100m run -10 thrusters (empty barbell) Warm-up PowerWall (3 Rounds for reps) Teams of 3- 24min AMRAP Athlete 1: (the pace) 5 Hang Power Clean …

Turn2CrossFit – CrossFit Class may be broken into 2 groups today. Group 1 would play with gymnastics for first 20min clock, then switch to Triple A workout for the second 20min clock. Group 2 will start with Triple A workout, then play with Handstand Walks on the second clock. View Public Whiteboard Warm-Up #8 (No Measure) 2 Rounds Assault Bike …

Turn2CrossFit – CrossFit View Public Whiteboard Snatch (Every 2min for 6 Rounds ) low hang power + power +low hang squat + squat *Log heaviest load, but must complete UNBROKEN, or NO REP 9 Volt (AMRAP – Rounds and Reps) 9min Amrap 9 Curtis P (95/65) 9 Box Jump Overs (30/24) Body-Armor WD- 40 (Time) 40 Bar Muscle-Up for Time …

Turn2CrossFit – CrossFit View Public Whiteboard Push Jerk (4 x max reps @ 50%) Log your highest scored round but lift each round to fatigue. Energizer (Time) 21-15-9 Cal Row Burpees Double Unders 21 HSPU 9-15-21 Double Unders Burpees Cal Row

Turn2CrossFit – CrossFit Class will go into 2 groups if class size is too big. Group 1: 15 min clock 3-2-1 go = Cell Block Test then rest Group 2: 15min clock 3-2-1 go = Duracell Workout then rest 3min break then switch. Group 1 will do Duracell Group 2 will do Cell Block Test View Public Whiteboard Warm-up 300m …

Turn2CrossFit – Endurance Club View Public Whiteboard Recharge (Time) _________________________ 2 rounds 500m Run 100m Farmer Carry __________________________ 5 rounds 100m Run backwards 100m Run 1min Dead Hang ——————————— 10 x 100m sprints Rest 30 seconds *No Rest after #10 _________________________ Buy-Out: 1.5mi run

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coaches Choice Metcon (Time) Partner WOD – Teams of 2 20 Rounds for time ‘ I GO, U GO’ 12/10 Cal Assault Bike 6 DB Goblet Squats 50/35 5 Burpees over DB Must complete full round before switching.