Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 1/4 Deck of Death. Card deck will be divided into four piles. Each Group of athletes will complete their section of the deck. Clubs: Hang Power Cleans (95#/65#) Diamonds: Diamond Push-ups Spades: D-Balls Over the Shoulder Hearts: Burpee Broad Jumps Metcon (Time) 30 Squat Clean & Jerks for time @ 80% of your …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 18 Minutes: 4 Muscle-Ups 50 Double-Unders 15 Deadlifts (135/95)Substitute 4 Bar Muscle-Ups or 8 Chest to Bar Pull-ups for the Ring Muscle-ups

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up With 12 Minute Running Clock 20m Walking Lunges 2 Cossack Stretches to each side (https://www.youtube.com/watch?v=Xkw-BwOf4fw) 20 Ab Mat Sit-ups 10 Calories on AAB EMOM x 10 Every :30 seconds for ten rounds (5 minutes total) Sprint 10m Metcon (10 Rounds for time) 10 Rounds Each Round for Time 10 Back Squats (135#/95#) 100m …

Turn2CrossFit – CrossFit (Don’t worry, this isn’t going to be a regular thing, I just liked the alliteration.) View Public Whiteboard Warm-up Medicine Ball Toss Warm-up: Right Leg Forward Left Leg Forward Chest Pass Soccer Inbound Back-2-Back Twist & Pass Backward Overhead Toss 20 “Around the world” over your partner that is squatting in front of you https://www.youtube.com/watch?v=4p_T3YMcdDo Over and …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Tabata Single-unders Tabata Row for Calories Couch Stretch Butterfly Groin/Leg Stretch Metcon (18 Rounds for reps) Alternating EMOM for a total of 18 Minutes. 9 Thrusters (115#/85#) 18 Box Jump Overs (24″/20″) 18 Kettlebell Swings (1.5 pood/1 Pood)

Turn2CrossFit – CrossFit #nevermissamonday View Public Whiteboard Warm-up 1 mile run 10 PVC Pass Thru Burgener Warmup with PVC x3 at each position 5 Clapping Push-ups (the more acrobatic the better) 10 Strict Pull-ups Metcon (Weight) AMRAP 30 Minutes 10 Pull-ups 10 Push-ups 10 Squats 1 Squat SnatchIncrease the weight on the snatch every round, until you fail. Then, appropriately …

Turn2CrossFit – CrossFit Open Gym 9am-10am. Perfect time to make up a missed workout, do one that you’ve had your eye on, or work on lifting. View Public Whiteboard