CrossFit – Sun, Oct 8

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit Warm up 3min Bike/Ski/Row 2 RDs: 10m Duck walk 10 sumo squats 10 banded pull aparts 10 banded presses 10 Lu Raises Burgener warm up 3x 7min EMOM 1st EMOM-3 Tall Snatch w/pause at bottom 2nd EMOM-Hang Snatch High Pull 3rd EMOM-2 Snatch Balance w/pause at bottom Snatch+Snatch+Hang Snatch (Weight)

Endurance Club – Sun, Oct 8

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club “Laser Shooter” (Time) Run 1 mile 4 RDS 50m SADBFC (50/35) alt hand @25m 25 AMSU or GHD Run 800 4 RDS 15 burpee bar touch 25 🇺🇸 KBS (53/35) Run 800 4 RDS 20 pushups 20 alt v-ups (L/R =2) Run 1 mile

CrossFit – Sat, Oct 7

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit Saturday Partner WOD!!!! Warm-up Coach’s Choice 12 Min EMOM Every minute on the minute for a total of 3 rounds perform: – 12/9 Cal Bike – 20 Hand Release Push-ups – 20 Double-unders – 20 Med Ball Russian Twists (L/R = 1) Partner WOD (Time) Grab a partner and goooooo!!! In teams of 2 – I GO, …

CrossFit – Fri, Oct 6

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit Warm-up 400m Run World’s Greatest Stretch 3 sets: 5 Ashley’s (burpee+ jumping pullup+ air squat) 5 HSPU/ 5 Pullups 5 Thrusters/ Wallballs 5 Clean and Jerks (partner wod) *build in weight for barbell movements, “Worsley” (Time) 5 Rounds For Time: 9 HSPU 15 RIng Dips 21 Thrusters 95/65 200m RunFrom Australian Hero Games, this Hero WOD is …

CrossFit – Thu, Oct 5

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit Warm-up Barbell Warmup 5 minute AMRAP: with empty barbell 5 Deadlift 5 Hang Power Clean 5 Push Jerks 50m Run Push Press Deload Week- 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.) “Nerds” (Time) …

CrossFit – Wed, Oct 4

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit Warm-up 500m Row 10 Inch Worms in place 5 Burpee bar touch 10 box jumps 5 Burpee bar touch 5 Deadlifts *build in weight for the deadlifts Deadlift Deload Week- 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight …

CrossFit – Tue, Oct 3

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit Warm-up 400m Run 10/side Half kneeling shoulder opener (against wall) 3 sets: 3 Hang Power Snatches 3 Snatch Balances 10 Kip swings/ ring rows/ pullups *build in weight and progress through to pullups Hang Power Snatch Deload Week- 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% **Use 90% of 1RM for percentages (ex. if you lift …