Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 400m run or 800m bike banded shoulder stretches on rig 5 Cherry pickers *2 rounds of* 5 power cleans 45/35 5 push jerks 45/35 10 Kip swings 100m run Power Clean and Jerk 12 Minute EMOM: 1 Power Clean and Jerk Build up as you go through the 12 sets. Last set should …

Turn2CrossFit – CrossFit View Public Whiteboard Warmup On a 8:00 clock: 300m run or ski *Then AMRAP OF* 20m straight leg bear crawl 5 Superman’s 5 cal ski 10 DB Russian twists (r/ 1=1) Handstand Skill Work 3 Sets: Overhead DB Hold with 2 DBs Arms fully locked out overhead with a DB in each hand.Hold for :45 overhead, then …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 10 warrior squats (5 each side) 5 air squats 10 arm circles (forward & backward) 300m row 7 back squats 45/36 7 push jerks 45/35 200m row 5 back squats (add weight) Back Squat 5×2 Back Squat. Go heavier than last time. Rest 2 minutes between sets. All sets …

Turn2CrossFit – Endurance Club Preface (AMRAP – Rounds and Reps) 45min AMRAP 10-20-30-40-50… Toes 2 Bar Wall Ball GHD KB Walking Lunge (53/35) * Every 5min- 400m Run ( Incl. Min 45)

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Ski/row 20 Big arm circles 20 banded pull aparts 20 banded pass throughs 15 Lu Raises 3 Rounds: 5 Jump squats 5 Jerk dips 5 Push press 5 Jerk Balances Metcon (No Measure) 6min EMOM3 Jerk Drive 2 Jerk Dip Squats 1 Split Jerk 2 Push Press+2 Split Jerk Work to a …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 800M Indian Run  *   @200m point, quad stretch  *   @400m point, glute stretch  *   @600m point, partner shoulder stretch  *   Circle up when you get back for group warmup “Roxanne” Metcon (Time) SATURDAY PARTNER WOD 50-40-30-20-10 of: Assault Bike Calories + dead hang 25-20-15-10-5 of: Synchronized Bumper Plate Devil’s Press (#45, …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On an 8 minute clock: 500m row or 400m run 5 burpee pull-ups 10 kip swings 100m run 5 bench press with empty bar 5 jumping pull-ups/strict pull-ups 100m run 5 bench press (add weight) 5 pull-ups 100m run 5 bench press (add weight) 5 pull-ups/chest to bar pull-ups 3 Sets: …