Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 10 minute Clock 5 Air Assault Calories 5 Pull-ups, C2B, RMU 10 Push-Ups, Diamond, Ring Dips 10 Air Squats 10 Box Jumps, Increase height *Increase difficulty of each movement as you complete rounds *Pick a workout and #get2work Metcon (Time) 5 Rounds 400m Run 30 Push Ups Metcon (Time) 3 Rounds 10 Ring …

Turn2CrossFit – CrossFit Let’s all, wear our best Red, White and Blue for today’s Partner Wod🇺🇸🇺🇸🇺🇸‼️ View Public Whiteboard Warm-up Coach’s Choice Metcon (Time) On this day, 7/04/1776, The United States of America gained its Independence. We now celebrate our 243rd Birthday of our Freedom. Home of the brave, land of the free. We should all be proud of who …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 10 min Clock Run 100m 5 Superman/Hollow Rock 10 Good Morning 45/35 15 Jumping Jacks Metcon (Time) For time – 15 min time cap 50 Double Unders 50 Deadlift 155/105 50 Double Unders 40 Wall Balls 20/14 50 Double Unders 30 HSPU 50 Double Unders 20 DB Hang Clean & Jerks 50/35* 50 …

Turn2CrossFit – Competition Training View Public Whiteboard Tempo Romanian Deadlifts Every 2:00 x 5 5 Romanian DL Handstand Walk practice Sets 1-3: 35% of 1rm DL Set 4-5: 40% *4 second decent, 1 second pause at the bottom, regular stand Metcon (Time) “21 Guns” 21-15-9 Strict Pull-ups Strict HSPU Metcon (Time) “Sugar Daddy” 21-15-9 Deadlift 225/155 Run 400m

Turn2CrossFit – CrossFit There will be only one class at 9am on The 4th of July. View Public Whiteboard Warm-up Run 300m, Row 300m, Ski Erg 25 Cals or AAB 25 Cals (Choose one) 3 Rounds (Go at a fast pace) 20m Bear Crawl 10m Burpee Broad Jump w/ 2 Squats 25 Double Unders EMOM x 12 Odd – 3 …

Turn2CrossFit – CrossFit #neverMISSaMONDAY View Public Whiteboard Warm-up 3 min AAB, 3 min Row or 600m Run (Choose one) 8 min Running Clock 10 Thrusters 35/45 8 Burpees 6 V Ups Shoulder Press (E2MOM x 6) Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 rep @ 85% Set 4 – …

Turn2CrossFit – Competition Training View Public Whiteboard Stamina Squats (3×6 & 6×6) Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 60% of 3-Rep Back Squat on *both* lifts. Metcon (Time) Body Armor 3 Giant Sets: 10 Dumbbell Box Step Overs (24″/20″) 10 Tempo Dumbbell Bench Presses …