Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) Sunday Endurance 5 x 100 20 Box Step-Ups 4 x 200 30 Walking Lunges 3 x 400 40 Air Squats 2 x 800 50 sec Plank Hold Complete 10 Walking Lunges before each run Rx+ = vested If completed sub 30min = 1 mile Buy-Out

Turn2CrossFit – CrossFit Get your Pre-Party Wod on!!!!!!!!! View Public Whiteboard Warm-up MERRY CHRISTMAS & HAPPY NEW YEAR!!!!!! Thank you all for joining us on this very special day. EMOM x 12 Odd – 10 Russian Plate Twist 25/15 (l/r=1) Even – 20m Box Push Metcon (AMRAP – Rounds and Reps) Teams of 4 20 Minute AMRAP 12/8 Calorie Row …

Turn2CrossFit – CrossFit View Public Whiteboard Tama (Time) For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb. Intermediate Option For time: 800-meter single-arm barbell farmers carry, 45/35 …

Turn2CrossFit – CrossFit View Public Whiteboard Unbroken Double Unders 8 Mins to complete 5 sets of UNBROKEN double unders. You choose sets of 50, 40, 30, 20 or 10 based on your ability.**Work on unbroken sets in 10 rep intervals. Example: Complete 10, then complete 20, then complete 30. score is highest successful set. Rug Mouse (Calories) 20 Minute Row …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 (No Measure) 2 Rounds: 10m High knee jog 10m Ass kick jog 10m backward jog 10m Fast Jog **then with a light KB** 15 Goblet Squat 10 Single Arm KB Swing (5 each) 15 SDLHP 10 Single Arm KB Should Press (5 each) Squat Clean (10×1) 1 Rep every Minute x 10 …

Turn2CrossFit – CrossFit View Public Whiteboard Gymnastics Conditioning 4 rounds not for time 30 DU 5 HSPU **Progress in deficit each round ** No more than 12 Minutes Metcon (4 Rounds for time) Every 4 minutes for 16 minutes 15/12 Bike calories 21 Alternating DB Snatch 50/35*Rx+ = 70/50lbs DB ** Performed every 4 minutes, rest remaining time after work …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 rounds 12 cal row 1 round of cindy Cindy: 5 pull-ups 10 Push-ups 15 Squats Deadlift (3, 3, 2, 2, 1) 12 Miunutes to complete. Record heaviest lift. Cannonball Run (AMRAP – Rounds and Reps) 12 Minute AMRAP 5 DL 95/65 5 Hang Power Clean 95/65 5 Thruster 95/65 200m RunRx+ = …