Thursday, April 11th Wod‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Pick one of the workouts below and 3,2,1…….GO‼️‼️‼️‼️ Warm Up appropriately and #get2work. If you have additional time, ROMWOD‼️‼️ 5k Row (Time) Max Effort 5k Row 5k Run (Time) Max Effort 5k Run Metcon (Time) For time: Row 1000m 100 Double Unders Run 1 mile 100 Double Unders Row 1000m

Wednesday, April 10th 2019 Wod‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row 2 Rounds 12 Strict Press 45/35 10 Push Press 8 Push Jerk 10 Hang Power Clean 12 Front Squat Power Clean (EMOM x 10) Perform 3 Power Cleans *Build in weight for the first 5 minutes, then hold across for the remaining 5 minutes. **These do not need to be TnG. …

Tuesday, April 9th 2019 Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 400m 10 min clock 10 Ring Rows 10 PushUps 10 Jump Lunges 10 Ski Erg Cals Tabata Alternating all movements 8 Rounds each: Elbow Plank Top of Ring Dip Hold GHD Hip Extension Hold Bottom of Ring Dip Hold Metcon (Time) 5 Rounds For time: 20 Wall Balls 20/14 15 Box Jump …

Monday, April 8th 2019 Wod!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit #nevermissamonday View Public Whiteboard Warm-up Row 400m @ moderate pace 10 Good Mornings 45/35 10 Jump Tucks Row 200m @ 70-75% pace 10 Hang Squat Cleans 45/35 10 Jump Tucks Row 100m @ Max Effort 10 Deadlift 45/35 Deadlift (5x3x3x1x1x1 (20 minutes) ) As long as technique is good, you can build to a Heavy Single. Metcon …

Endurance WOD Sunday April 7

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) 1:1 Work:Rest ratio. These should be max efforts to get the max benefit. 400m Run 400m Row 300m Run 300m RowRecord your 300m run time. Warm-up Jog 300m with dumbbells. Pick any weight, but if you put them down, or walk, do 10 burpees before proceeding. Then 100m backward run. Metcon …

Saturday Morning

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit TODAY: 11a Dr. Alisha is presenting info about how your hormone health is effecting everyday life. No Yoga this week or next. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) As a 2 person team: AMRAP 20 Minutes of: 15 KB Swings (2/1.5 Pood) 15 BurpeesOne partner completes 15 KB Swings and Burpees as fast as …

Friday, April 5th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 13 Minute Clock Run/Row/Ski 500m 10m Toy Soldiers 10m Spiderman Stretch w/reach 10m Inch Worms 3 Rounds of Cindy DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was …