Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Rowing Warm-Up (No Measure) Run 300m Then……. 10 min to complete: 1 Round of Cindy Row 400m 1 Round Cindy Row 300m 1 Round Cindy Row 200m 1 Round Cindy Row 100m Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force …

Turn2CrossFit – CrossFit View Public Whiteboard Lifting Warm-up (No Measure) 2 rounds 12 calorie Assault Bike 10m Jogging High Knee 10m Jogging Ass Kicker 10 Pedlay Row 45/35 10 Front Squats 45/35 Back Squat (6 X 2) 60%-65%-70%-75%-80%-85% Hephaestus (Time) 21 Deadlift 95/65 15 Thrusters 95/65 12 Burpees Over Bar 15 Deadlift 12 Thrusters 9 Burpees Over Bar 12 Deadlift …

Turn2CrossFit – CrossFit View Public Whiteboard 6 Minutes Athlete Specific Daily Stretching (No Measure) Target two problem areas and stretch them for 90 seconds ea. Then find two more. 90 seconds x 4 rounds = 6 minutes When clock expires = 15 BurpeesLast 5 burpees should be your fastest 5 burpees. Row Trials (5 Rounds for time) 100m 10 cal …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-Up #7 (No Measure) Buy In: 300m Run 2 Rounds 10m Knees 2 Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl :30 sec each side: calf stretch :30 sec each side: pigeon Buy Out: 25 Air Squats Power Clean Every 90 sec for 15 min: A. 3 Power Cleans @ 65% B. …

Turn2CrossFit – CrossFit View Public Whiteboard Warm Up #6 (No Measure) 10 cal Assault Bike 20 Abmat sit-ups 30 PVC pass throughs 10 cal Ski Erg 20 Abmat sit-ups 30 Arm Circles 10 Burpees 20 Abmat Sit-Ups 30 sec Hold on pull up bar Gas Break Dip (Time) 12-9-6-3 Cal Assault Bike HSPU 5 min rest Cal Assault Bike Chest …

Turn2CrossFit – Endurance Club View Public Whiteboard Playtime (Time) 4 Rounds for Time 800m Run 50m Sled Push 2x Agility Ladder 300m Run 20 Wall Balls 12 Box Jump Overs 200m Run 1min Plank RX+ = VestedObstacle Course set up.

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD for Time 30-20-10 KB SWINGS (53/35) AB MAT SIT UPS 30-20-10 WALL BALLS (20/14) PUSH UPS 30-20-10 CALORIE ROW PULL UPS 30-20-10 GOBLET SQUATS OH WALKING LUNGE W/PLATE (45/25) 30-20-10 S2OH (95/65) KB OR MB RUSSIAN TWISTPartner A starts on 30 KB swings while Partner B starts on sit ups. …