Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Ski Relay! The class breaks into two teams on the ski ergs and race to 125 calories. If the teams have less 3 or fewer people, then only do 75 calories. **No more than 10 calories per athlete at a time. **Once you complete your ski, move to the back of your line …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row/ 3:00 min run then: -:30 calf stretch -5 deadlifts (PVC) -5 muscle cleans -5 front squats -5 push press ***AGAIN with empty barbell, and ONCE more with weight Accessory Work 8 MIN TIME CAP of: descending deadlifts, and ascending burpees over the bar -10 deadlifs at 50%, 1 burpees …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 2 rounds of: -15 mt. climbers (each side) -5 burpees -5 air squats *then :30 sec couch stretch *:30 sec hip stretch *Burgener warm-up & skill transfer Squat Snatch (EMOM: 10 x 1) Build to heavy 1 rep Squat Snatch *Recommend starting around 55-60% of 1RM Atlantic (Time) 2 …

Turn2CrossFit – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Turn2CrossFit – Endurance Club View Public Whiteboard Horizon (Time) For Time: Horizon 5 x 100 Rest 0:30 after each round (3) 4 x 200 Rest 0:45 after each round (6) 3 x 400 Rest 1:00 after each round (9) 500m 25 Box Jumps 3 x 400 Rest 1:00 after each round (9) 4 x 200 Rest 0:45 after each round …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: -200m run/1:00 -5 burpee broad jump + 2 air squats -20 jumping jacks -:30 couch stretch each side -50(each) knee to chest & rotate stretch The Gentleman (AMRAP – Rounds and Reps) 22 Minute AMRAP 22 Dumbbell Snatches 50/35 4 Man Makers 50/35 20 Burpees 20 Single Dumbbell …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 rounds Row 250m 10 Big arm circles forward 10 Big arm circles backwards 10m Walking Toe touch 10m Walking Side Lunge 10 Burpees Gymnastics Conditioning Handstand Walk With a 10 min Clock, rotate between the following 10m Handstand Walk 10 cal Assault Bike Frank Costanza (5 Rounds for reps) 3 minute AMRAP …