Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (Time) 28 min time cap For time: 30-25-20-15-10 KB Swings 53/35 *After each round perform – 14/10 Air Assault Cals – 200m Sand Bag Carry RX+ – 70/53 Metcon (AMRAP – Reps) DT Ladder Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts 9 Hang Power Cleans 6 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 300m 50m Jumping Jump Rope (Double Unders if you’d like) 40 Banded Stretch (20 Out front & 20 Overhead) 30 Arm Circles (15 forward & 15 back) 20 Push Ups 10 Pull Ups 5 Push Jerk 45/35 Push Press (5 x 5 ) You’ll only have 15 min to complete this 5 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Row 500m 2 rounds 10m Leg Swing Forward/Backward to Hamstring Stretch 10m Quad Pulls 10 Thrusters 45/35 Deadlift (Find a 3RM) 15 min to: Establish a Heavy Triple Rest 5 min Then………. Metcon (AMRAP – Reps) 7 min AMRAP 3,3,6,6,9,9……etc. Deadlift (% of your 3RM) Burpee over Bar *Your coach will notify you …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 30 AAB Cals or Run 600m 5 Ashley’s 7 Inch Worms 10m Spiderman Stretch w/Reach 10 Box Step Overs Metcon (5 Rounds for reps) 5 Rds of : 4 min AMRAP 20/15 Row Cals 10 Box Jump Overs AMRAP – 10m Shuttle sprints w/ remaining time. ~rest 2 min~ RX+ – 30/20 Cals …

Turn2CrossFit – CrossFit #NeVErmiSSaMoNDay View Public Whiteboard Warm-up 12 min Running Clock Row 200m 10m Burpee Broad Jump + 2 Squats 10 Back Squat 45/35 (increase slightly each round) 25 Double Unders Back Squat (5 x 10 @ 50%,55%,60%,65%,70%) Perform each “unbroken” set E2MOM. This is a MODERATE load strength component. 2019 WZAOC WOD #1 (AMRAP – Reps) 9 Min …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (6 Rounds for reps) 5 min to Score Max Reps 4 min rest 800m Run 9 Sit-Ups Burpees- max rep 600m Run 15 Sit-ups Burpees- max rep 400m Run 21 Sit-Ups Burpees- max rep 400m Run 21 Sit-Ups 10m Shuttle Run- max rep 600m Run 15 Sit-Ups 10m Shuttle Run- max rep …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner AMRAP 25 Minutes 10 (1.5x) Bodyweight Deadlifts (each) 10 Burpees Over Rower (each) 10/8 Calories Rower (each) 10/8 Calories AAB (each) 5 D-Ball Over Shoulder (each) 1 Rope Climb (each) 25m Prowler Push (each)One person working at a time. If no partner, just perform the workout as …