Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Iron cross stretch Thread the needle stretch *3 ROUNDS OF* :30 sec DU’s 10 kipping swings 5 DB strict press (each side)Pull-ups on 3rd round Choose a moderate weight for DB Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: 1:30 min bike (moderate, faster) 10m elbow/reach stretch 10m burpee broad jump w/ 2 air squats 3 back squats 45/35Add weight 2nd round Back Squat 6×3 Back Squats (70-80% of 1 RM BS) -Rest 2 minutes “Houdini” (Time) For Time: 21-15-9 Cal Bike Lateral Burpee over Bar Thrusters …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Row/Ski 3 Rounds: 5 Lu raises 20 russian twist 10 banded pull aparts 10 banded shoulder press 7 Push press (add weight on rounds 2 and 3) 3 Rounds: 5 Jerk balance 5 Tall jerk 5 Power Jerk Metcon (No Measure) EMOM x8 3 Push jerk behind the neck in splitat the …

Turn2CrossFit – Endurance Club View Public Whiteboard () Knuckles (AMRAP – Rounds) 40min AMRAP Partner A 500m run Partner B Performs AMRAP        10 GHDs        10 Single Arm Alt DB Hang CJ        10 T2 Rings 10 DB Bench Press When Partner A returns from run both Partners must perform a 30sec synchronized handstand hold. If either partner drops …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run 20m straight leg bear crawl 10 arm circles (forward & backward) PVC pass throughs & shoulder stretches *2 ROUNDS OF* 3 burpees 5 deadlifts 45/35 5 clean & jerk 5 power snatchesadd weight 2nd round Metcon (Time) In teams of 2 “I go U go” 10 rounds 5 deadlift …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m Run Elbow reach stretch Couch stretch Then 2 rounds: 25 double unders/singles 10 air squats 10 kip swings 5 barbell clean and jerks OR 10 kb swings (choose based on the workout you are doing) IRVINE (Time) For Time 400 meter Run 23 Push-Ups 53 Goblet Squats (53/35 lb) 400 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m Run 10 Sumo Squats 200m Run 15 Wallballs 100m Run 10 Box Jumps then Grab a barbell and start your Front Squats Front Squat 4×3 Front Squats (70% of 1RM or challenging weight for 3) Use the same weight across all sets. Take a few sets to warmup and get …