Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 4 Rounds: Rotate to next movement every :15 Jumping Jacks Air Squats Mt. Climbers Jumping Squats Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 20/15 Cal Row 20 Banded pull apart 10 Banded pass throughs 20/15 Cal Row then 2 rounds: 5 Box/Ring Dips 10 Ring Rows 10 Push Jerks Strict Pull-Ups Perform 3 sets of max strict pullups. Rest 2 minutes between sets. Ring Dips Perform 3 sets of max strict ring dips. Rest …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m Run Couch stretch Achilles stretch 10m inch worm w/push-up 10m broad jump 10 sumo squats 2 rounds: 10 barbell good mornings 10 deadlifts *add weight second round Deadlift Build to a heavy set of 2 using the following rep scheme 5-5-4-4-3-3-2 “On The Run” (Time) 3 Rounds For Time: 16 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 min bike/row/ski 10m spiderman lunge with reach 10m burpee broad jump w/ 3 air squats 10m samson stretch 10 sumo squats 3 rounds: 5 Rack Delivery 5 Tall muscle clean 5 Tall clean Metcon (Weight) 10 EMOM3 pausing clean deadlifts to mid thigh into complete 2nd pull. https://www.youtube.com/watch?v=5NleQRu_hvY 2 Power Cleans+1 Squat …

Turn2CrossFit – Endurance Club View Public Whiteboard PoolSide SERC (Time) 500m Row 30 Push-Ups 1000m Row 20 Push-Ups 2000m Row 10 Push-Ups Rx+= Bench 185/125 Straight Into 500m Run 50/50 Sit-Ups+ Bicep Curls 600m Run 40/40 Sit-Ups + Bicep Curls 700m Run 30/30 SU + BC 800m Run + 20/20 900m Run + 10/10 1000m Run Rx+ = GHD

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Coaches Choice Metcon (AMRAP – Rounds and Reps) Partner WOD – Grab a partner and GO! 35 minute AMRAP 50 Calorie Assault Bike 40 Goblet Squats 53/35 30 Syncro Burpees 20 Toes-to-bar 10 DBall over-the-shoulder 90/70-Split reps up evenly. -Burpees are to be completed TOGETHER.

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row, run, ski, or 3:30 min bike *3 ROUNDS OF* 10m burpee broad jump 4 medball cleans 20/14 10 KB swings 35/26 “Ill Mill” (Time) 5 Rounds For Time: 500m Row 20 KB Swings 70/53 20 Pushups 20 Wallballs 20/14 20 Pullups Navy Special Warfare Operator Chief Petty Officer (SEAL), …