Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard eMOM’s Day (Distance) eMothersDay 3×12 EMOMs 1st Trimester A: 15 GHD Sit-Ups (20) B: 10 Burpees C: 100 Run (200) 2nd Trimester A: 15 Wallballs (20) B: 10 T2B C: max Meter WB Run 3rd Trimester A: 4 Sandbag Bear Complex B: 100m Sandbag Run C: 1 min Plank Buy-Out Option EMOM 4th …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 400m run 20 banded pull aparts 15 banded good mornings 15 banded shoulder press 3 Rounds: 200m run 10m bear crawl 10m toy solider 10 kip swings 10 ring rows 5 summo squats Metcon (AMRAP – Rounds and Reps) 7 minute amrap: 50m sled push 15 goblet squats with dumbbell 50/35 10 dumbbell …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 row, bike, ski, or 400m run PVC pass throughs and shoulder stretches 10 open/close arms *2 ROUNDS OF* 10 big kip swings 5 deadlifts 45/35 5 front squats 5 push jerks Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Iron cross Thread the needle 600m row *EVERY 200m, STOP AND PERFORM* 10 push ups 10 supermans “Cinco de Mayo” (5 Rounds for reps) Every 5 Minutes X 5: 500m Row 10 Bench Press 135/95 Max Reps Abmat SitupsScore= total abmat situps for each round Rx+=155/105 Accessory Work Metcon …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run PVC pass throughs & around the worlds *3 ROUNDS OF* :30 sec bike (slow, moderate, fast pace) 5 clean high pulls 45/35 5 power cleans :20 sec bar hangAdd weight each round https://youtu.be/41EjbD0JJyg Every 2 Minutes x 6 10/8 Cal Bike 3 Power Cleans *moderate to heavy weightScore is …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 10:00 clock: 400m row 10 banded pull aparts (across chest & overhead) 5 sumo squats *AMRAP OF* 5 air squats 5 burpees over bar 5 deadlifts 45/35 5 push press 10 Minute EMOM (Alternating Movements) Deadlift 8 Deadlifts – try to increase weight from last time (3/22) or choose …

Turn2CrossFit – CrossFit View Public Whiteboard Murph Prep Warm-up (No Measure) 300m run 4 rounds of: 10m Bear crawl 6 alt. single arm Russian KB swing 35/26 4 ring rows 50m run Metcon (Time) 1-2-3-4… 10 Strict Pullups *after each set run 100m Time Cap: 8 MinutesRx+= Vested Score= add a second for each rep, 50m is 1 rep “Obi-Wan …