Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 Min Bike/Row/Ski 3 Rounds: 5 Air Squats 5 Lu Raises 10 banded shoulder press 5 Jerk Balances w/ Barbell 5 Tall Muscle Cleans 20 Flutter Kicks Metcon (No Measure) 6 EMOM Dip+Push Press+Dip+Jerk Metcon (No Measure) 6 EMOM 4 Muscle Clean+1 Tall Clean CCJCJ Athlete will perform a complex of clean, clean, …

Turn2CrossFit – Endurance Club View Public Whiteboard Bear Strength Accessories (Time) Bear Strength Accessories 2 rounds 800m Run 80 Push-ups 80 Abmat Sit-ups 600m Run 60 sec Plank 60 Banded Good Mornings 400m Run 40 Bicep Curls 40 Alt. Twisted Knees 2 Elbow 200m Run 20 Burpees *10m Bear Crawl after every round Buy-Out: 10 Rounds 100m Run Tire FlipAccessory …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 400m run 10m inchworm 10m bearcrawl Calf stretch Pigeon stretch 15 rounds Tabata Style Sit ups/Plank Shoulder taps/ jumping squats Metcon (AMRAP – Reps) 30min AMRAP Partner WOD 10 Weighted Step Ups 24/20 box 50/35 single dumbbell 50 Double Unders 5 Clusters 135/95 20 Lunges in Place 50/35 single Bumbbell 10 Cal BikeI …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 10m elbow/reach stretch 10 banded pull aparts (across chest & overhead) *2 ROUNDS OF* 10m burpee broad jump w/ 2 push-ups 5 air squats Metcon (Time) Team of 2! For Time: 1000m Row 50 Bench Press 115/75 100 GHD 150 DB Hang Clean and Jerks (Alt every 5 reps) …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m row/run 3 rounds of :30 sec of work -jumping jacks -HS hold -burpee to plate/plate to OH 15/10 -tempo air squats Front Squat 4×3 Rest 2 minutes between sets. Go heavier than the lift on 6/9 “Peter Parker” (AMRAP – Reps) 25 Minute EMOM: Minute 1- 15/12 Cal Ski Minute …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Iron cross stretch Thread the needle stretch Pigeon stretch *2 ROUNDS OF* 10/8 cal row 5 PVC OHS 10 DB strict press (5 each side)Empty barbell 2nd round of possible. Pick a moderate weight DB 1 Snatch Balance + 2 OHS Take 15 minutes to build to moderate/heavy complex. …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 min clock 300m run PVC pass throughs & shouler stretches *AMARAP OF* 10/8 cal bike 5 medball cleans 20/14 5 kipping swings 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 …