Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds of:

50 singles

10 banded pull aparts (across chest & overhead)

10 banded flys

20m bear crawl

5 (each side) DB hang clean & jerk 30/20
https://youtu.be/LHcvAuDLqvg

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Apple Cinnamon” (Time)

4 Rounds For Time:

400m Run

30 Double Unders

20 Alt. DB Hang Clean and Jerk (50/35)

10 Burpees Over DB

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 min row

Iron cross stretch

*THEN Burgener warmup*

INTO 3 rounds of;

10 jump squats

5 knees to elbow

(2) 1 hang squat snatch + 1 squat snatch

Barbell Cycling

10 Minute EMOM:

1 Hang Squat Snatch+ 1 Squat Snatch
Score your heaviest lift for the complex.

“Salted Caramel” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3, 6, 9, 12…

Front Squats 95/65

Toes to Bars
Rx+= Overhead Squats

Turn2CrossFit – CrossFit

View Public Whiteboard

Push Jerk/ Split Jerk (Double Progression Week 4)

5×3, Rest 2 minutes between sets.

Add 5-10# this week based on how it felt the last 3 weeks. Stick with the lift (Push Jerk or Split Jerk) that you have been doing the past 3 weeks.

“Pumpkin Spice” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

24/20 Cal Bike

20 Push Press 115/80

20 Pullups

Turn2CrossFit – Endurance Club

View Public Whiteboard

Click Click Boom (AMRAP – Rounds and Reps)

40min AMRAP

Partner A 500m MB run

Partner B Performs AMRAP

10 GHDs

10 Single Arm Alt DB Devil Presses

10 Pull Ups

When Partner A returns from run both Partners must perform a 30sec synchronized bar hang with 1 partner holding MB. If MB drops at any point during the 40min AMRAP then there is a 10 burpee penalty. After the hang, Partner A picks up where Partner B left off in the AMRAP. Score is rounds/reps of the AMRAP

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

Run 200m

:30 Pigeon Stretch(each leg)

Then 3 Rounds:

10m Inch Worm

10 Air Squats

5 Push Presses 45/35

Metcon (Time)

9/11 Tribute WOD for Time.*

Buy-in 2,001m Run

THEN

9 Rounds:

11 Push Press 95/65

11 KB Swings 53/35

11 Hand Release Push-ups

11 Goblet Squats 53/35

*WOD can be completed single or with a partner.
-If single, complete entire WOD.

-If partnered up, run is to be completed together.

-One partner working at a time.

-Split reps as needed.

-Complete reps before moving on to the next movement.

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

4 Rounds-

:15 stations

-Jumping Jacks

-Air Squats

-Mt. Climbers

-Jumping Squats

Grab your equipment and setup for the workout.

“John Crisci” (Time)

For Time

25 Box Jumps (24/20 in)

25 Pull-Ups

25 Kettlebell Swings (24/16 kg)

25 Air Squats

25 Sit-Ups

25 Deadlifts (135/95 lb)

25 Wall Ball Shots (20/14 lb)

25 Burpees

25 Power Cleans (135/95 lb)
This Firefighter Hero WOD is dedicated to John Crisci, FDNY, HazMat 1, who was killed on September 11, 2001. John Crisci, 48, of Holbrook, was a lieutenant with the New York City Fire Department’s hazardous materials unit. After leaving the north tower, he died in the south tower.

Crisci “was tenacious, maybe stubborn, but he had a heart of gold,” said his brother, Lenny, also of Holbrook, a retired New York City police officer who spent a week at Ground Zero looking for him. He didn’t find him, but his body was ultimately recovered.

Metcon (AMRAP – Rounds and Reps)

Team of 2!!

“I go, you go” style

30 Minute AMRAP:

8 Calorie Bike

6 Toes to Bars

4 Power Snatches 115/85

2 Bar Muscle Ups

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds of:

200m run

10 sumo squats, (air squats 2nd rd & empty barbell front squats 3rd rd)

2 wall walks

Front Squat (Double Progression Week 3)

5×5. Rest 2 minutes in between sets. Use the same weight as last week, we will be adding weight next week.

“Kickoff” (AMRAP – Rounds and Reps)

16 Minute AMRAP:

300m Run

24 Renegade Rows (R+L=2) 50s/35s

12 HSPU
Renegade Rows Demo Video: https://m.youtube.com/watch?v=OlpPaGyywyY