Workout of the Day

Turn2CrossFit – CrossFit Saturday Partner WOD (2) 15 minute AMRAPs (back-to-back ABA style) 15 min. AMRAP 1 10 Handstand Pushups 10 Push-ups 10 Ring Dips 15 min. AMRAP 2 10 Deadlifts (bodyweight) 10 Pull-ups 10 Ring Rows **E5MOM run 200m

Turn2CrossFit – CrossFit Warm-up 300m run or 750m bike Achilles stretch 10m quad stretch 10m lateral lunge *3 rounds of* 15 DU’s/singles or 5/3 cal bike 10 Russian twists (r/l=1) 5 jump squats Raymond Murphy (Time) 5 Rounds For Time: 25 Double Unders 35 KB Swings 53/35 45 Air SquatsThis Firefighter Hero WOD is dedicated to Raymond Murphy, FDNY, Ladder …

Turn2CrossFit – CrossFit Warm-up 400m run PVC pass throughs & around the worlds *2 rounds of* 10m Bear crawl 10m crab walk 10 ring rows 10 bar touch burpees Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You …

Turn2CrossFit – CrossFit Warm-up 400m row 10m elbow/reach stretch iron cross thread the needle 90/90 hip stretch *3 rounds of* 3 power cleans 45/35 3 push jerk 3 back squats 6 kip swings /pull-ups () 6 Sets: Pause Back Squat 3 Pause Back Squats (Hold 3 seconds at the bottom position) Stayactive and keep tension throughout body at the bottom. …

Turn2CrossFit – CrossFit Warm-up 400m run couch stretch pigeon stretch 5 therapy squats *3 rounds of :20 sec of work* -jumping jacks -air squats -mt. Climbers -handstand hold Pistol Skill Work Spend 10-12 minutes working on these drills to warmup and improve your pistol movement. -Seated Leg Raises -Pistol Hold on Box -Toe Supported Pistols -Pistol Leg Raises on Box …

Turn2CrossFit – CrossFit GYM Etiquette This is just a friendly reminder for everyone to remember a few things that make Turn 2 a next level CrossFit gym!! -Wiping down equipment and area where you worked out. -Waiting until everyone has finished the workout to put away equipment or start cleaning up. -Remembering all belongings after a class. -Keeping cubbies organized …

Turn2CrossFit – Endurance Club View Public Whiteboard EMOM: Metcon (5 Rounds for reps) 15 MIN ALTERNATING EMOM: Minute 1: 10 Barbell Windshield Wipers Minute 2: 4 Dual DB/KB Deadlift + 4 Dual Clean + 4 Walking Lunges (ea side) Minute 3: 30 sec Air Assault Bike (75-80%) Score = Total Calories https://www.instagram.com/p/B4XjtmLlljm/?igshid=a68upka8wogl 5 MINUTE REST RUN: Metcon (Time) 5 Rounds …