Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12/10 cal bike Iron cross stretch Thread the needle stretch Pigeon stretch (2 x’s each side) 10 arm circles (forward & backward) 5 perfect air squats 10/8 cal bike 5 empty barbell behind the neck snatch grip push press 5 empty barbell overhead squats 5 empty barbell snatch balance 10 min …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run or row 10 banded pull aparts (across chest & overhead) Couch stretch 10m spiderman crawl 10 air squats For Quality (4 Sets) 5-8 Strict Pullups w/3-5 second hold at the top of the pullup into.. 10 Paralette Pushups*make sure your chin stays above the bar on the hold. “The …

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard *NSYNC (Time) Buy in: 1 mile run with partner 3 rounds: 50m farmer carry each (53s/35s) While partner holds DBall/sandbag 20 synchro air squats 300m run together Into.. 3 rounds: 10 strict pullups each While partner hangs from bar 20 synchro air squats 300m run together Cash out: 200 calorie bike with partnerRx+=vested

Partner WOD Saturday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Time) With a partner, 5 rounds of: 12 Synchro Push-Ups 9 Synchro Walking Lunges 12 Synchro Toes-to-Bars 9 Synchro Sit-Ups 400m runRX+=vested

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m row, run, ski, or 20/16 cal bike 10 arm circles (forward & backward) 10m quad stretch 10m knee to chest 10m high knees 10m butt kickers 5-10 cherry pickers “Tillman” (Time) 7 Rounds: 7 Deadlifts 315/205 200m sprint 15 pullups -rest :45Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Achilles stretch 10m elbow/reach 200m run 10 warrior squats (5 each side) 5 empty barbell power cleans 5 empty barbell hang cleans 5 empty barbell jerks 12 Min EMOM (12×1) Power Clean+ Hang Clean+ Jerk Log heaviest set for complex “Sour Heads” (Time) For Time: 500m Run 21 Situps …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Couch stretch Worlds greatest stretch (each side) 3 wall walks 5-10 air squats 5 empty barbell front squats Pause Front Squats 3 Sec Pause at Bottom 5 x 3 @ 70% “Radical Skadattle” (4 Rounds for reps) 4 Min AMRAP: Rope Climbs -rest 1 min 4 Min AMRAP: Burpee …