Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Ski/Row 20 banded pull aparts 20 banded pass throughs 20 banded shoulder presses 3 Rounds 20 russian twist 25/15 10 super mans 5 Jerk Dips 5 push press 5 Tall Jerks 5 Jerk Balance Metcon (Weight) Every 1:30 x65 Push Press 3 Power Jerk 2 Split Jerk Jerk+Jerk Build to a heavy …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m Run/400m Row then 2 rounds of: -10m Bear Crawl -:30 Calf Stretch (each side) -5 Air Squats -10 Banded Pull A-parts (behind the neck and across chest) 12 min EMOM Every minute on the minute for 3 rounds perform: -10/7 Cal Bike -20 Hand Release Push-ups -20 Double-Unders -20 Med …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 3 rounds of: 10m Bear crawl 3 yogi push-ups 5 supermans 5 air squats 100m run “Jessie” (Time) For Time: 45 Deadlifts 225/155 45 Wallballs 45 Pullups 45 Abmat Situps 45 Cal Row Time Cap: 16 MinutesThis workout is dedicated to Jessie Marchi who passed away from breast cancer …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 min clock: Pigeon stretch 9-6-3 -cal row -jump squats -empty barbell strict press Front Squat 4×3 Front Squat. Heavier than 6/23. Rest 2 minutes between sets. “Red, White and Blue” (Time) For Time: 30/24 Cal Row 10 Burpee Box Jumps 24/20″ 5-4-3-2-1 Rope ClimbsRx+=40/30 Cal Row

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike (slow) worlds greatest stretch 5 sumo squats 1:00 min bike (moderate) iron cross stretch thread the needle 10 PVC OH squats 1:00 min bike (fast) 5 empty barbell OH squats Overhead Squat Take 15 minutes to build up to heavy 3 RM Overhead Squat using the rep scheme …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 3:00 min banded shoulder stretches *2 sets of* 10m inch worm (get long) 10m crab walk 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 may scale …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run 10m inch worm w/2 push ups 10m elbow/reach stretch *2 rounds of* 3 deadlifts 45/35 3 clean & jerks 3 front squats 50m run Tuder (Time) For Time: (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds (switch after each round) of: 3 Deadlifts (135/95 …