Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike 10 PVC pass throughs 10 PVC around the worlds PVC shoulder stretches Partner dead hang shoulder stretch on rig *2 rounds of* 15/12 cal bike 5 deadlifts 5 power cleans 5 push jerkshttps://youtu.be/PK06TVFLdXY “Pedal to the Metal” (Time) 5 Rounds For Time: 15 Toes to Bars 15/12 Cal …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 min clock: 400m run 10m elbow/reach stretch 5 sumo squats Iron cross stretch Thread the needle stretch *AMRAP OF: 7 air squats 7 slam balls 100m run Strict Pull-Ups Perform 3 sets of your max strict pullups. Rest 2 minutes between sets. If you used a band for …

Turn2CrossFit – CrossFit View Public Whiteboard Retest Week We will be taking this week to retest some lifts, hit some benchmark workouts and retest our strict pull-ups and dips. Come ready to PR lifts and workouts!! Warmup Warm-up (No Measure) 500m row 10 cherry pickers 10 arm circles (forward & backward) 10 open/close arms *3 rounds of* 250m row 5 deadlifts …

Turn2CrossFit – Endurance Club View Public Whiteboard “Three Ways Down” (Time) For time: (30 min time cap) 1,400-m run 4 rope climbs 21 DB shoulder-to-overheads (50s/35s) 1,200-m run 3 rope climbs 15 DB shoulder-to-overheads 800-m run 2 rope climbs 9 DB shoulder-to-overheads Rx+= 70s/50sRest 3 minutes and then move onto the AB FINISHER! Metcon (Weight) 4 Rounds: 35 GHD Sit-ups …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 min row/bike Pigeon stretch Couch stretch 5 Inchworms in place 3 rounds: 10 clean and jerks 45/35 8 burpees *add weight every round Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. …

Turn2CrossFit – CrossFit Saturday Partner Workout Warm – Up 500m Run / 600m Row -Pigeon Stretch -Couch Stretch -Achilles Stretch 3 Rounds: -1:00 minute single-unders -10 Pass Throughs with PVC -10 Empty BB Deadlifts (add weight 2 and 3 rounds) Grab a partner and go! (Calories) 25 Minute AMRAP 5 Deadlifts 135/95 10 KB Swings 53/35 15 Ab-Mat Sit-ups 20 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run or ski Achilles stretch on rig Pigeon stretch 10 banded pull aparts (overhead & across chest) *2 rounds of* 10 kip swings 10 tuck jumps 10 power snatches 35/45 Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power …