Workout of the Day

Turn2CrossFit – CrossFit 8am Snatches 9am CrossFit View Public Whiteboard Warm-up Metcon (AMRAP – Reps) Everyone Runs 3 times. Teams of 3 300m Run 10 Sumo Deadlift High Pull (95/65) & Max Burpees over bar 20 Sit-ups & Max Double-UndersEveryone works at the same time. Partner A sets the rotation pace with a 300m Run Partner B hammers out 10 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 Minute Bike then 10m Toy Soldiers 10m Spiderman Stretch 10m Sampson Stretch 5m Walking Toe Grab Hamstring Stretch 5m Foot Grab Quad Stretch Metcon (AMRAP – Rounds and Reps) “Dorie” AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 20/15 Calories 50 Jumping Jacks 40 Flutter Kicks 30 Mountain Climbers 20 Lunges 10 Samson Stretch Metcon (Time) For Time: Run 1 Mile 200 Push-ups Run 1 Mile *If you have a 20/14# vest wear it! Metcon (Time) (If it is raining) 200 Push-ups for time w/vest. *Every time you …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minute Clock Run 200m 5 Ashleys 5 Knees to Elbows then… Stretch Hips/Legs on a plyo box Back Squat (8@65% 8@70% 8@75% 8@80%) Front Squat (5@60% 5@65% 5@70% 5@70%) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-up Burpee D-Ball (or sandbag) over the shoulder

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (8 Rounds for reps) Every 3 minutes for 8 rounds Row 100m each for timeMake sure you setup the rower to count down the meters so you get an time that is accurate to the tenth of a second. Metcon (AMRAP – Reps) Alternating EMOM x12 Minutes 5 Hang to Overhead (135/95) 10/8 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minute Clock Run/Row 500m 3 Rounds 10 Wall Balls 10 Hallow Rocks 10 Superman Back Squat (8@65% 8@70% 6@80% 6@85%) Front Squat (5@70% 5@75% 5@80% 5@85%) Metcon (AMRAP – Reps) AMRAP 12 Minutes 40m Shuttle Run Max Handstand Push-ups 40m Shuttle Run Max Strict Pull-upsRx+ Strict HSPU & L-Pullups Record TOTAL number …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 5 Rounds 10m High Knees 10m Butt Kickers 10m Toy Soldiers Metcon (7 Rounds for time) 7 Rounds Run 800m Rest 2 MinutesEnter all 7 times for each 800m Try to set your pace so that your fastest round and your slowest round are within 10-15 seconds of each other.