Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: :25 sec on, :05 off -singles/doubles -air squats -butt kickers Then shoulder stretch Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press …

Turn2CrossFit – CrossFit View Public Whiteboard Metabolic Conditioning Run intervals *With a 10:00 clock, start running at a (warm-up/recovery) pace *At the 1:00 mark (and every minute after) sprint x 10 seconds *Return to recovery pace for the rest of the minute Warm-up (No Measure) -10 deadlifts with empty bar 3 push-ups 5 air squats -7 deadlifts with some weight …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 5 Minutes of: 5/3 strict pull-up 10 Spiderman Push-up ( https://www.youtube.com/watch?v=fSoigipsZM8 ) 15 Air-Squats Right into 5 minutes of Stretching of choice. Hit sore areas and the shoulders and hips for the workout. Charity Case (Time) 1-10 Burpee Box jump Over 24/20 10-1 Shoulder to Over head 135/95Rx+ = 155/105 Bent Over Row …

Turn2CrossFit – Endurance Club View Public Whiteboard Akool RunRunRun Akool RunRun (Time) Here We Go 4 Rounds for Time 500m Run 50 reps 400m run 40 reps 300m run 30 reps 200m run 20 reps 100m run 10 reps Round 1: Abmat Sit-ups Round 2: Walking Lunges Round 3: Plank Hold (Reps = seconds) Round 4: Banded Good Mornings RX+ …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up ?????? Metcon (3 Rounds for reps) 3 Sets w/ a Partner 8 Min AMRAP 40 Air Assault Calorie Buy In (10 AAC Penalty if over 3 min) 2-4-6-8…. Single Arm DB Box Step overs Syncro Burpee over DB -rest 3 min- 8 Min AMRAP 50 Rower Cals Buy In (10 Row Cals Penalty …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Run 400m/2:00 min Then 2 rounds of: -10 toy soldiers (in place) -couch stretch (each side) -pigeon stretch (each side) -10 air squats -5 yogi push-ups Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightClean must be completed as a SQUAT CLEAN. Heidi (AMRAP – …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) run/row 200m or 2:00 Then, 2 rounds of: -10 air squats -10 PVC pass troughs -10 PVC good mornings -10 PVC push press Accessory Work 10 min EMOM of: -5-10 deadlifts (unbroken) -Pike shoulder taps to the :50 Zazz (Time) 3 Rounds for Time 21 Double DB Front Squat (50/35) 15 …