Workout of the Day

Turn2CrossFit – Endurance Club Comp Training @ 7am Open Gym @ 9am Endurance Club @ 9am Ana’s Strength Class @ 10am View Public Whiteboard Warm-up Row 1000m 8-10 min Dynamic Stretching Metcon (Time) For time: 1 mile run Rest 3 mins 800m Run Rest 2 mins 400m Run Rest 1 min 200 Air Squats Rest 1 min 400m Run Rest …

Turn2CrossFit – Competition Training View Public Whiteboard Metcon (Weight) Split Jerk On the 2:00 x 6 Sets: 2 Split Jerks *After each set, complete 40 Double-Unders Percentages: Set #1 – 75% of current 1RM Split Jerk Set #2 – 78% Sets #3-6 – Build to a heavy double for the day. Metcon (Time) “Barista” Teams of 4: 150/100 Calorie Assault …

Turn2CrossFit – CrossFit Great job to everyone who put their stamp on 19.1 yesterday. Some very impressive efforts!!! If you still need to do it, don’t wait. Trust me, you’ll be happy its done and behind you. View Public Whiteboard Warm-up 15 Minutes of Knockout/Lightening *5 Evil Wheels + 100m Run if you get knocked out. Skills Hang with Active …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 25 x Banded Pull-aparts in front w/bent arms 25 x Banded Pull-aparts overhead w/straight arms Row 5 Calories 5 Jumping Squats Row 10 Calories 10 Jumping Squats Row 15 Calories 15 Jumping Squats Butterfly stretch, back on ground feet on wall Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many …

Turn2CrossFit – CrossFit Friday Night Lights will start at 4pm. Arrive when you can. The Open workout will be the WOD on Friday, but we hope to see as many of you as possible on Friday evening. View Public Whiteboard Warm-up 800m Row Alternating EMOM for 14 Minutes Odd: 50 Singles + 5 Box Jumps Even: 5 Push-Ups + 3 …

Turn2CrossFit – Competition Training View Public Whiteboard Metcon (Time) Competition Primer On the Minute x 20 (4 Rounds): Minute 1 – 5 Pausing Overhead Squats (115/80) Minute 2 – 15/12 Calorie Row Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35) Minute 4 – Handstand Walk Practice Minute 5 – 12/9 Calorie Ski Erg or Assault …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds Toy Soldier 20m Bear Crawl 20m Walking Lunge 20m Burpee Broad Jump 20m *10 Minute Time Cap Skills Medicine Ball Clean instruction: Med Ball Deadlift x 10 Med Ball Deadlift Shrug & drop x 5-7 Med Ball Front Squat x 5-7 Med Ball Hang Squat Clean x 5-7 Put it together. …