Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Banded shoulder stretches on rig 5 strict press 45/35 5 behind the nexk strict press 45/35 *2 ROUNDS OF* 5 push-ups 5 power cleans 5 push jerksAdd weight 2nd round 15 Minute EMOM 1 Clean and JerkBuild up to a heavy clean and jerk over the 15 sets. Try …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min bike (slow) 10m elbow/reach stretch 20m Bear crawl 2:00 min bike (moderate) 10 air squats 10 kipping swings 1:00 min bike (fast) 5 back squats 45/35 5 knees to elbow Back Squat Take 15 Minutes to build to a heavy set of 5 reps “Pedal to the Metal” (Time) …

Turn2CrossFit – CrossFit View Public Whiteboard Update: (No Measure) This week and the next week will be transitional weeks out of the last stamina cycle into a more traditional strength cycle. During this time, we will hit some heavy lifts and some benchmark workouts. Following these two weeks we will start a new cycle focusing on strength and gymnastics skillwork. …

Turn2CrossFit – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereHere are some other options …

Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (10 Rounds for reps) 40 Minutes Total Time: 2 times through, 4 min stations Station 1: 500m Run or 30/25 Cal bike Max Plank Hold Station 2: 400m Run or 25/20 Cal Bike Max GHD/Abmat sit-ups Station 3: 300m Run or 20/15 Cal Bike Max DB Box Step Ups 50/35, 20″ Station …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min Bike/Row/Ski 10m Bear Crawl 10 Spiderman Lunge with reach 2 Wall Walks 3 Rounds 8 Lu Raises 5 Tall Muscle Snatch 5 Muscle Snatch 5 Power Snatch 5 Behind the neck snatch press Metcon (Weight) 10 EMOM 2 Pause power snatch at mid shin+2 Pause power snatch right above knees 1 power …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m inch worm 10m lateral lunge *EVERY 1:30 for 6 rounds with partner* 5 Dball over the shoulder (each) :30 sec HS hold Metcon (Calories) 3 rounds for calories (7:00 min work/ 3:00 min rest): Partner A: Bike for calories Partner B: 9 deadlifts 95/65 7 hang power cleans …