Workout of the Day

Turn2CrossFit – CrossFit Wod will be posted by 8am Saturday View Public Whiteboard Warm-up 3 Rounds 10x Star Burst Burpees 10x Banded Good Mornings 30 Single Unders Salcedo Strong (AMRAP – Rounds and Reps) AMRAP 22 Mins 200m Run (45/25) 22 Burpees 22 KB Swings 22 Double Unders

Turn2CrossFit – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips12 Minute Running Clock Snatch (1 rep max) You should have about 15-20 Minutes to attempt. Metcon (3 Rounds for reps) Three, three minute rounds with a minute rest in between: 10 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Row 800m 10 Superman to Hollow 10 PVC Pass Thru Quad Smash Empty Barbell 10 Behind the Neck Presses (Jerk Grip) 10 Overhead Lunges (in place) Tabata Double Unders (8 Rounds for reps) 8 rounds 20 Seconds of Double-Unders 10 seconds Rest Push Jerk (5-3-1-1-1-1-1) Can Be Split Jerk Tabata Pushups (8 Rounds …

Turn2CrossFit – CrossFit Today will be easy for some, in which case you had better boogie. Today might be very difficult for others. If you finish early, be sure to consider what its like to be lapped by faster Turn 2 Teammates. Have you ever been the last one to finish a workout? I have. I was way out of …

Turn2CrossFit – CrossFit View Public Whiteboard Snatch pause pulls (1-1-1-1-1-1-1) Pause 2 seconds at each position: below the knee, mid-thigh, down position, high hang position, then retrace back downwork up to 125%-140% of your 1 rep max snatch Warm-up Run 400m 20m Walking Lunge 10m Samson Stretch 10m Spiderman Stretch with reach back quad stretch Air Assault Calories (20/16) 4 …

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 5 Thrusters (135#/95#) 10 Toes to Bar Warm-up 2 Rounds 100 Single Jump Ropes 5 Shoulder Activations while hanging 10 V-Ups 5 Overhead Squats empty barbell 5 Thrusters Empty barbell Overhead Squat (7-5-3-3-1-1-1) Record your heaviest 1 rep, use the notes section to record all …

Turn2CrossFit – CrossFit View Public Whiteboard