Knowledge Bombs

Turn2CrossFit – Endurance Club

View Public Whiteboard

Phathlete (4 Rounds for time)

6 Rounds

Partner 200m Run

30 GHDs

(You do 15 Partner does 15)

6 Rounds

Partner 200m Run

20m KB OH Walking Lunge

(You do 10m Partner does 10m)

53/35

6 Rounds

Partner 200m Run

1 round each of

Fat Bar DT

(Women: Bar +25’s)

(Men: Bar +45’s)

6 Rounds

Partner 200m Run

20 Strict Pull Ups

(You do 10 Partner does 10)
Partners run 200m together.

RX+ = Vested

Turn2CrossFit – CrossFit

View Public Whiteboard

Metcon (Calories)

Team of 3!

30 MIN AMRAP:

P1-Calorie Row

P2-REST

P3- 5 KB Goblet Squats 53/35

10 Box Jump Overs 24/20″

15 KB Swings
Once athlete 3 finishes the 5, 10, 15 reps, all athletes rotate through accumulating the most calories as possible. Continue switching until the 30 minutes expires.

Score=Total Calories

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 bike, row, ski, or 300m run

10m toe grab

10m quad stretch

10m knees to chest

10m inch worm

10 arm circles (forward & backward)

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Zachary Tellier (Time)

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

Metcon (Time)

Teams of 2! “You go, I go”

For Time:

20 Rounds: (10 rounds each)

5 Power Snatches (95/65)

6 Cal Bike

7 Toes to Bar

Directly into…

20 Rounds: (10 rounds each)

5 Power Cleans (95/65)

6 Cal Bike

7 Toes to Bar

Time Cap: 35 minutes

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20/15 cal bike

Couch stretch

Iron cross

Thread the needle

Pigeon stretch

Kipping swings

PVC pass through

10 PVC push jerks

10 PVC OHS

Metcon (5 Rounds for calories)

5 Sets:

1:00 Bike Sprint

-Rest 1 Min

Score= Calories for each round
80-90% effort

“Cactus” (Time)

For Time:

21-15-9

Pullups

Push Jerks 95/65

Into…

9-7-5

Chest to Bar Pullups

Overhead Squats 95/65
Rx+= 135/95, Bar/Ring Muscle Ups

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200m run

10m quad stretch

10m toe grab

Shoulder stretches w/ band on rig

200m run

PVC pass throughs

Strict HSPU/Pushup (DBL Progression Week 3)

Choose a scale for the Strict HSPU where you can perform 7 consecutive reps. Perform 3 sets of 7 reps. The goal is to stay on the wall for 7. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.

If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×12 for the pushups.

“Moss” (AMRAP – Rounds and Reps)

20 Min AMRAP:

12 Plate Burpee + Ground to OH 45/35

20m Waiter Walk (R)

200m Run

20m Waiter Walk (L)
Waiter Walk Demo: https://youtu.be/L1RAFoFY_fw

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

300m run

Achilles stretch

10m elbow/reach

5 yogi push-ups

10 air squats

5 empty barbell squat cleans

Power Clean (DBL Progression Week 3)

Take one or two sets to work up to your Power Clean weight from the previous week. Once you get to that number, perform 3 sets of 6 reps at that number. Each set must be touch and go reps.

“Fern” (3 Rounds for reps)

3 Sets-

5 Min AMRAP:

25 Double Unders

10 Situps

3 Squat Cleans @ 65% of 1RM Squat Clean

-Rest 3 Minutes

*RD 2- 2 Squat Cleans @ 75%

*RD 3- 1 Squat Clean @ 85%
RX+= GHD situps

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400m row

Worlds greatest stretch

10m burpee broad jump

5 sumo squats

5 empty barbell back squats

Back Squat w/2 second pause (DBL Progression Week 3)

Take one or two sets to work up to what you did last week. Once you get to that number, perform 3 sets of 6 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.

“Ginkgo” (Time)

For Time:

40 Cal Row

30 Thrusters 75/55

20 Sumo Deadlift High Pull

10 Bar Facing Burpees