Friday the 13th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Row for 2 minutes Then: 15 PVC Pass through 10m Sampson Stretch :30 second T-spine Opener 15 air squats 10 push-ups 5/3 pull ups **Additional stretching if desired for remaining time Farewell (Time) For time: Buy in: 40/32 cal bike Then: 15-10-5-10-15 Ring MU Dball over shoulder 90/70 **20 GHD & …

Just an Average Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run THEN 2 rounds of: 10m quad stretch 10m spiderman & reach 10m inch worm PVC pass throughs Tabata Ball Slams/Plank Holds/Hollow Rocks 6 rounds of :20s on :10 rest Purple Rain (Time) 6 Rounds for Time 10m OH Walking Lunge (35/25) 10 Ground to Over Head (35/25) 10 Burpees …

Not Yet the weekend: Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Wall Street (Time) 4 Rounds for Time 400m Run 12 Kneeling Squat Jumps 15 Abmat Sit-Ups :30 sec Wall sit RX+ = Toes 2 Bar

HumpDay Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Deadlift (3 x 12 @ 62%) Handstand Push-ups (RX+ = Deficit: 3 plates(45#) each side) Complete these between high rep deadlift sets Olympic Cardio (Time) 40/32 Cal Row 10 Snatches 135/95 30/23 Cal Row 15 Clean and Jerks 135/95 20/15 Cal Row 20 Thrusters 135/95RX+ = 155/105 & Assault Bike Calories (retest from 11/13/19)

Never miss a Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500m Then 2 Rounds of: 5 Barbell DL 5 Barbell Hang Muscle Clean 5 Barbell Shoulder to OH 5 Barbell Good Morning :30 Couch Stretch (each leg) :30 Sec T-spine opener Back Squat (7×2 @ 80% (same weight every round)) Hour Glass (5 Rounds for time) Every 2 Minutes x …

Sunday Weightlifting

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard 1 step Split Jerk (1-1-1) Keeping your back foot in place, dip drive and step forward while performing your jerk Front Squat (3-3-3) Hang Power Snatch (1-1-1)

Endurance Train

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard 1: Metcon (5 Rounds for time) 5 Rounds on the 5:00 200m Run 200/175m Row 15 GHD Sit-Ups *Earn your rest by going fast, if you don’t want to rest & want more work: add 10/7 Cal on Air Assault Bike RX+= Vested & Knees 2 Elbow 2: Metcon (AMRAP – Reps) 2 …