Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Lesley (AMRAP – Rounds and Reps) AMRAP in 35 minutes 24 Jumping Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia …

Turn2CrossFit – CrossFit View Public Whiteboard Snatch Balance (1×5) 10 Minutes to establish a heavy Metcon (Calories) Conditioning: 10 Minutes of either Run/Row/Bike. **Cycle between 30 seconds of low/moderate/high intensity Metcon (AMRAP – Reps) 20 min. alt. EMOM Min 1: 15 Air Squats Min 2: 12 wall balls Min 3: 9 Push-ups Min 4: 6 cal Bike/Row/SkiRx+ = Ring Dips …

Turn2CrossFit – CrossFit Choose between Strength and Conditioning. If you choose conditioning, cycle 30 seconds low, moderate and high intesity for 10 minutes. View Public Whiteboard Snatch Balance (1×5) 10 Minutes to establish a heavy Metcon (Calories) Conditioning: 10 Minutes of either Run/Row/Bike. **Cycle between 30 seconds of low/moderate/high intensityChoose between this or strength, don’t do both. Metcon (AMRAP – …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Skills Metcon (No Measure) 3 sets not for time 12 Alt Single leg T2B 3 Bar MU / Bar to HipALT. Single leg T2B: https://www.youtube.com/watch?v=wtpC-F0UtJs Metcon (Time) Fifth Element 5 Rounds for time: 5 Chest to bar pull-ups 10 Box Jump Over 24/20 50 DU Rest 2:00Score is total time including …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 5 (No Measure) Coach’s Choice 2 Hang Power clean + 1 Power Clean (3×10) 10 Min EMOM *Build to Heavy You Down with Curtis P? (Time) 30 Rounds 1 Curtis P @ 0.5 x BodyWeight Curtis P 1 Hang Squat Clean 1 Front Rack Lunge (ea leg) 1 Push PressRx+= .75 x Bodyweight …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 4 (No Measure) 2 Minutes Row/Bike/Ski 3 Rounds 5 Banded Face Pulls 5 Banded Chest Flies 5 Banded Lat Raises STRENGTH 10min EMOM: Build to Heavy 3 DB Man Makers * Share DB with a partner and go on opposite 30sec windows Metcon (Time) 2 rounds for time 400m Run 20 alt. DB …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) 40 min Cap: Team Must Accomplish 12 x 100m Sled Pull & 12 x 50m Sled Push Athlete 1: Starts with pull/push Athlete 2: Hits Buy-In Athlete 3: Runs 300m Athlete 4: Establishes 40 sec plank Team Buy-Out: 1mi Team Run Snake Format (400m splits) Buy-In: 5 Pull-Ups 10 Push-Ups 15 …