Workout of the Day

Turn2CrossFit – CrossFit Warm-up 400m run or row 10m knuckle draggers pigeon stretch banded pull aparts 5 banded OHS *3 rounds of* 5 burpees 5 wall balls 5 DL or power snatches 100m run or row “Tsakos” (AMRAP – Rounds and Reps) AMRAP in 27 minutes: Buy-In: 1 mile Run In the remaining time, AMRAP of: 7 Deadlifts (135/105 lb) …

Turn2CrossFit – CrossFit Warm-up 3:00 min bike couch stretch PVC pass throughs & shoulder stretches *3 rounds of* 7/5 cal bike 3 yogi push-ups 3 strict press Shoulder Press 5×5 Strict Press. Use 75% of 1RM as a guide. All sets at the same weight. Lift every 3 minutes. “A Dime a Dozen” (Time) 5 Rounds For TIme: 15/12 Cal …

Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach stretch 10m quad stretch 10m lateral lunge *2 rounds of* 100m run 10 push ups 10 supermans 5 back squats Back Squat 5×10 Back Squats. All sets at the same weight. Lift every 3 min. **After each set hit max set of ring rows. “Come Rain or Shine” (Time) For Time: 50 …

Turn2CrossFit – CrossFit Warm-up 300m run, ski, or bike leg swings 10 air squats Iron cross thread the needle *2 rounds of* 7/5 cal ski 5 burpees 5 squat cleans 5 push jerks Squat Clean and Jerk 12 Minute EMOM: 1 Squat Clean and Jerk (start at70-80% of Clean from 5/2 and build to heavy) “Bite the Bullet” (Time) For …

Turn2CrossFit – CrossFit Warm-up 400m row 3-5 Jefferson curls 10 arm circles (forward & backward) 10 open/close arms *3 rounds of* 1 walk walk 3 DL’s 4 alt lunges () Deadlift 5×3 Deadlift. All sets at the same weight. Lift every 3 minutes. **Hit max set of handstand hold in between sets “Get A Grip” (AMRAP – Rounds and Reps) …

Turn2CrossFit – Endurance Club “Macho Mama” (Time) For Time: Run 800 together 24 RDS I go, you go “Macho Man” 3 PC 95/65 3 FS 3 PJ *After every 4 rds run 300 together and you must either push a stroller or carry a medball in one arm Run 800 together 12 RDS I go, you go 50M FC 70s/53s …

Turn2CrossFit – CrossFit Warm-up 3 Min Bike/Ski/Row 10m lunge with elbow reach 10m Broad jump with 2 squats Squat Therapy on Rig 20 Banded Pull aparts 15 Banded OHS 10 Lu Raises Burgener Warm Up 10 Rounds every 90 secs 2 Snatch Balance 1 Pause OHS Pause Snatch Below Knee x2 + 1 Full Snatch (No Measure)