Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row or run 10m inch worm *3 rounds of* 4 burpees 6 step-ups 8 kipping swings 10 deadlifts 45/35Add weight and reduce DL reps each round. Perform box jumps and knee raises when you are warmed up enough Deadlift 5×5 Deadlift at 75-80% of 2 RM from 2 weeks ago. …

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard “CrossFit Clue” (Time) Someone killed Marshall. Work together in teams of 2 to find out who did it. Each person on your team will take turns guessing a person, object, and place. First team to guess all three correct wins the round! Mike – 30 Toes To Bar Miguel – 25 HSPU Nico …

Sunday Lifting

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Ski/Row 10m Bear Crawl 10m Inch Worm 10m Spider man lunge w/ reach 10 sumo squats 3 Rounds: 10 V ups 5 Lu Raises 5 tall muscle snatch 5 power snatch 5 OHS Metcon (No Measure) 10 EMOM Alternating1st min- 3 Tall snatch https://www.youtube.com/watch?v=dCiugtIWFrU 2nd min- 5 Drop snatch Snatch+Hang Snatch+OHS

Maverick & Goose

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: Run 300m then on an 8┬áminute clock perform the following: 8 air squats 8 cherry pickers 8 box step ups 8 light KB Swings 8 push press 45/35 SET UP FOR THE WOD AS YOU WARM UP. Stretch anything you need during this time, you know what your body …

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 pigeon stretch Banded shoulder stretches on rig 10 banded good mornings 5 yogi push-ups 10 air squats *grab your equipment & do a few reps* J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 12/10 cal bike :30 sec couch stretch (each side) 10 warrior squats (5 each side) 12/10 cal bike 10 banded pull aparts (across chest & overhead) 5 push ups 12/10 cal bike 10 thrusters 45/35 Push Press Use the following rep scheme (5-4-3-3-3) to build to heavy set of 3. “Sea …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run :30 sec pigeon stretch each side 10 air squats PVC pass throughs & shoulder stretches 10m inch worm *2 ROUNDS OF* 3 position squat clean 5 :03 sec tempo supermans 3 Position Cleans High hang, mid-thigh, & floorEvery 1:30 for 8 sets. Work your way up to a heavy …