Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Pigeon stretch Iron cross Thread the needle *THEN* 1:00 bike 10 goblet squats 26/18 5 KB shoulder press (each side) 1:00 bike 10 back squats 45/35 5 shoulder press 10 Minute EMOM Back Squat 3 Back Squats at 70- 80% of 1 RM or something that will be challenging …

Turn2CrossFit – CrossFit View Public Whiteboard Murph Prep Warm-up (No Measure) 800m row *EVERY 200m, PERFORM* 5 burpees 5 ring rows 10 hallow rocks Tabata Pullups (8 Rounds for reps) 8 Rounds 20 Seconds Max Pullups 10 Seconds RestOnce you complete the 8 rounds of pullups, you will immediately go into the pushups with only 10 seconds of rest. Tabata …

Turn2CrossFit – Endurance Club View Public Whiteboard DBF2 (Time) DBF2 Runs 1k-900-800-700-600-500-400-300-200-100 Movements 10-9-8-7-6-5-4-3-2-1 reps Double DB Squat Ski Swings Double DB Airplane Window Washers Double DB Boxer Sit-Ups Single DB Burpee Alt Snatch (Ea) Single DB Sky Russian Twist (L+R = 1) Single DB reverse Lunge to Knee highs (Ea) Optional Buy-Out: 100 T2B

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run worlds greatest stretch *2 ROUNDS OF* 5 burpees 5 ring rows 5 air squats 5 deadlifys 45/35 5 power cleans 45/35 Metcon (AMRAP – Reps) With a partner: 60m synchro walking lunges 60 power cleans 135/95 30 cal row 60 pull-ups 60 deadlits 135/95 30 cal row 60 HSPU’s …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run *3 ROUNDS OF* :30 sec DU’s 7 air squats 7 push-ups 7 supermans Raymond Murphy (Time) 5 Rounds For Time: 25 Double Unders 35 KB Swings 53/35 45 Air SquatsThis Firefighter Hero WOD is dedicated to Raymond Murphy, FDNY, Ladder 16, who was killed on September 11, 2001. Ray …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike Iron cross Thread the needle Any other stretch you feel you need *4 rounds of :20 sec on, :10 sec off* -plate russian twists 25/15 -jumping pullups (grab a box) -plate push jerks -mt climbers “Easter Basket” (Weight) 25 Minute EMOM: Minute 1- 12/9 Cal Bike Minute 2- …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run/row 10m elbow/reach stretch *3 ROUNDS OF* 100m row 6 thrusters 45/35 9 Russian KB swings 35/26 *Add weight ea round Every 2 Minutes X 6 15/12 Cal Row 3 UB ThrustersChoose moderate/heavy weight. “Peeps” (Time) 2 Rounds For Time: 50 Wallballs 20/14 40 KB Swings 53/35 30 Toes to …