Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard “Chelsea” Warm-Up (No Measure) Perform 1 round of Cindy every minute on the minute for 5 minutes. (a.k.a 5 Minutes of Chelsea) Pull-ups (Max) 10 minutes to warm up and perform a max set of unbroken pull-ups. Metcon (Time) 4 Rounds for Time 10 Single Arm Devil Press 50/35 20 Abmat Sit ups 300m …

Turn2CrossFit – CrossFit View Public Whiteboard Warm Legs & PVC (No Measure) 2 Rounds 10 Cal Assault Bike/Ski Erg 10m Knees to Chest 10m Quad Stretch 10m Lateral Lunge 10m Bear Crawl PVC Pipe: 10 Good Mornings 20 Deadlifts 30 Pass-Throughs Back Squat (5 X 3) Every 2 minutes X 5 rounds 3 Pausing Back Squats @ 72% **Pause 3 …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) Annie Are You OK? 500-400-300-200-100 meter Runs 50-40-30-20-10 reps between Runs Round 1: Walking Lunges Round 2: Abmat Sit-ups Round 3: Air Squats 4500 total meters running No RX+ Option. Rescores of 20.5 in mind.

Turn2CrossFit – CrossFit Partner WOD View Public Whiteboard Warm-up Bike/Row/SkiErg 2:00min Couch Stretch 10m Inch Worm 10-20 Good Mornings PVC Partner MedBall Toss Metcon (Time) PARTNER WOD! For Time – Synchronization build to 2:00min Bar Hang. Jump to bar, and drop at same time -100 Deadlifts 155/110 Partner 1 holds a Kettlebell 1.5/1 pood to chest (under chin) while Partner …

Turn2CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball …

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) Push Press (5×3) 10 Minutes to complete at 70% …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 2 rounds: 250m Row 5 pull-ups 10m Sampson Stretch 15 PVC Good Mornings 20 Banded Pull-Aparts Drogo (Time) 3 Rounds: 5 Chest to Bar Pull-ups 10 Alternating DB C&J 50/35 **THEN** 2 Rounds: 20 Toes to Bar 60 DUs **THEN** 1 Round: 50 Wall Balls 20/14 50 Cal Row**25 minute cap *Rx+ = …