Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 minutes row 3 rounds : 10 PVC Pass throughs 10 Banded snatch grip deadlift 10 Banded OHS Snatch Progression Metcon (Time) “Jack, I’m flying!” (Teams of 2) WOD 1 For Time: -53 Synchronized Alternating DB Snatches 35/25 -35 Double-unders EMOM (both partners must complete DUBS at the top of every minute, then …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 10m lateral lunge 10m inch worm 10 banded pull aparts (across chest & overhead) *2 ROUNDS OF* 10 jumping pull ups OR 10 KB swings 35/26 10 burpees “Kubas” (AMRAP – Rounds and Reps) 25 Minute AMRAP: 400 meter Run 11 Strict Pull-Ups 70m Walking Lunges 11 Strict Pull-Ups …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 13:00 min clock: 400m row Banded shoulder stretches on rig :30 sec couch stretch 250m row *INTO* 1-10 push-up 10-1 air squat Push Press 5×3 @ 80% of 3 rep from 6/16 or pick challenging weight. Rest 2 minutes between sets. “Eleven” (3 Rounds for reps) 4 Minute AMRAP: …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 10m elbow/reach stretch 10 air squats 10 PVC pass throughs & shoulder stretches *THEN 7-5-3 OF* Burpee box jump/step ups Hang squat cleansAdd weight each round 2 Hang Squat Cleans+ 1 Squat Clean Every 1:30x 8 sets. Build to a heavy lift for the complex. “The Upside Down” (Time) …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run Iron cross stretch Thread the needle stretch 100m run 10 plate halos 25/15 10 kipping swings 50m run 5 burpee pull-upshttps://youtu.be/3Zy05g7T1vk 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 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m quad stretch 10m knee to chest stretch 10m lateral lunge 5 tempo air squats *3 ROUNDS OF* 1:00 min bike 5 back squats 45/35Add weight each round Back Squat 6×3 Back Squat. Rest 2 minutes between sets. Try to go heavier than 6/13, 6/27 “Hellfire Club” (3 Rounds …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40 Minute AMRAP: 600m Run 40 Air Squats 20 Kb/Db Deadlifts (heavy) 300m Run 15 HSPU 15 GHD sit-ups with medball 100m Run Max reps Muscle ups **after completion of max set of muscle ups, go back to 600m run.