Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 21 Push Jerk 95/65 15 Push Jerk 135/95 9 Push Jerk 155/110 Then…. 10,9,8,7,6,5,4,3,2,1 reps Bar Hop Burpees Push Ups Air Squats Then…… 9 Power Clean 155/110 15 Power Clean 135/95 21 Power Clean 95/65 30 min time cap

Turn2CrossFit – CrossFit Don’t forget about Yoga at 8am View Public Whiteboard Warm-up Run 300m Row 400 Air Assault 25/20 Calories in less than 60 seconds 10m Walking Quad Stretch 10m Grab your knee & stretch your glute 10m Bear Crawl 10m Crab Walk Front Squat 1 1/4 (3-3-3-3-3) You will squat down (ass to grass), up 1/4 of the …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 rounds Row 250m 6 Superman/Hollow Rock 10m Inch Worm w/ 2 HRPU’s Deadlift (5 X 5 @ 70% 1RM) 20 min cap Work to get all sets T & G. Keep all sets the same. We are looking for 3 VERY important components here: 1. Heels on the Ground 2. Lumbar Curve …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds of :30 on/:30 off Max Air Assault Calories Max OHS PVC Elbow Plank Holds Battle Ropes Metcon (Time) 10-20-30 reps Wall Balls 20/14 Russian KB Swings 70/53 Back Squat 185/130 Run after each round: Round of 10 – 100m Round of 20 – 200m Round of 30 – 400m Accessory Work …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 min Air Assault Bike 1 Round Cindy 21-15-9-6-3 AbMat Sit Ups Double Unders Split Jerk (5 x 1) 20 min time cap Be sure to warm up with a few sets of light loads with multiple reps before hitting the first of five lifts. Look to increase loads each set. Lifts 4 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Metcon 300m Partner Relay Race P1 advances Medicine Ball off at the 50m marker, runs back and Tags P2. P2 runs to the Med Ball and advances it another 50m, then runs back. Continue to advance the Med Ball 50m at a time until the Med Ball reaches the initial finish/start line. Metcon …

Turn2CrossFit – CrossFit #nevermissamonday View Public Whiteboard Warm-up 5 min Air Assault Bike or Rower or Run 800m Then….. 2 Rounds of 20m Burpee Broad Jump w/ 2 Squats 10 Thrusters 45/35 8 Superman to Hollow Rock GO FAST!!!!!!! EMOM x 10 Odd min – 5 Front Squats @ 65-70% 1RM Even min – 35 Double Unders Metcon (Time) 3 …