Workout of the Day

Turn2CrossFit – CrossFit 8am Weightlifting 9am CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Workout 🏋️‍♂️ AMRAP 10 Minutes 5 Pull-ups 10 Air Squats AMRAP 5 Minutes 5 Power Cleans (135#/95#) AMRAP 5 Minutes 8/5 Calories on machine of choice *Patners will alternate complete rounds. **carryover calories do not count, but no need to reset the machine. …

Turn2CrossFit – CrossFit View Public Whiteboard Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 5 of everything in the Filthy Fifty so that you can set up for the workout Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 15 Minutes 10 PVC Pass Thru Row 10 Calories 10 Overhead Squats 10 Box Jumps 10 Alternating Hip Touches (from pull-up bar) Snatch Balance (3-3-3-3-3) EMOM every 2 minutes. Increase weight ONLY to a point where you can safely return it to your shoulders. If you keep hitting your vertebrea IT’s NOT WORTH …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 300m Air Assault 10/6 in less than 60 seconds 10m Spiderman Stretch w/Reach 10 Alternating Shoulder Taps in Handstand 10m Toy Soldiers EMOM x 10 Alternating EMOM between Air Assault Bike 12/8 200m Run Metcon (Time) 5 Rounds for time: 10m Handstand Walk 30 Push-upsTime Cap: 20 Minutes

Turn2CrossFit – CrossFit #NeVerMissAMonday View Public Whiteboard Jump Rope Warm-Up (No Measure) 7 Minute Time Cap 100 Singles 50 Left Leg 50 Right Leg 100 alternating leg 50 Double-Unders 100 Singles Back Squat (5×5 @ 70-75%) First set should be 70-75% of your 1rm. Increase weight each round if possible. Metcon (Time) 4 Rounds for time: 10 Clean & Jerks …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) 5 x 200m Run 20 DB Walking Lunges (50/35) 4 x 300m Run 30 GradeSchool Alternating Sit-Ups 3 x 400m Run 40 Barbell Glute Raises 2 x 800m Run 80 sec Plank Hold (build to 80 sec) Optional- (Time Pending) 1 mi Run 100 Banded Good Mornings RX+ = Vested Metcon …