9/11 Tribute WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Run 200m :30 Pigeon Stretch(each leg) Then 3 Rounds: 10m Inch Worm 10 Air Squats 5 Push Presses 45/35 Metcon (Time) 9/11 Tribute WOD for Time.* Buy-in 2,001m Run THEN 9 Rounds: 11 Push Press 95/65 11 KB Swings 53/35 11 Hand Release Push-ups 11 Goblet Squats 53/35 *WOD can be completed single …

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4 Rounds- :15 stations -Jumping Jacks -Air Squats -Mt. Climbers -Jumping Squats Grab your equipment and setup for the workout. “John Crisci” (Time) For Time 25 Box Jumps (24/20 in) 25 Pull-Ups 25 Kettlebell Swings (24/16 kg) 25 Air Squats 25 Sit-Ups 25 Deadlifts (135/95 lb) 25 Wall Ball Shots (20/14 …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 200m run 10 sumo squats, (air squats 2nd rd & empty barbell front squats 3rd rd) 2 wall walks Front Squat (Double Progression Week 3) 5×5. Rest 2 minutes in between sets. Use the same weight as last week, we will be adding weight next week. “Kickoff” (AMRAP …

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 9 cal bike 8 banded russian KB swings 44/26 w/ red or Orange band 6 alt lunges 4 power cleans 45/35 4 push press 45/35https://youtu.be/lL7TGSQzUx4 Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and …

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Couch stretch Pigeon stretch 5 sumo squats THEN 3 ROUNDS OF: 10/7 cal ski 5 jump squats 3 ballistic pushups 1 cluster + 1 jerk 45/35 Barbell Cycling 10 Min EMOM: 1 Cluster+ 1 JerkScore heaviest weight completed for the complex. Begin at a moderate weight and work up. …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) Team of 3 Workout! 9 Minute AMRAP: 80/65 Cal Ski Max Sandbag Squats -Rest 1 Minute 9 Minute AMRAP: 80/65 Cal Row Max Pushups -Rest 1 Minute 9 Minute AMRAP: 80/65 Cal Bike Max Push Jerks 135/95 *One athlete works at a time *Score is max reps

“The Thirteen” Hero WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard “Kabul 13” (Time) 2021m Row -then 13 Rounds: 8 Snatches 115/85 26 Abmat Situps On August 26th, 2021 near the gates of the Hamid Karzai International Airport in Afghanistan, a suicide bombing took the lives of dozens of civilians including thirteen US Service Members with many others being injured. Freedom is not free and …