Knowledge Bombs

Turn2CrossFit – CrossFit

I will post the workout in the morning.

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Warm-up

Run 500m

Then……

Partner Up & alternate 20m EACH of:

Bear Crawl

25# Plate Push

Partner Wheelbarrow

Burpee Broad Jump

Jumping Jump Rope

Partner Carry

Cartwheels

Backwards Bear Crawl

Karaoke

Heavy D Ball

Note: One partner works at a time unless it is a partner movement

Metcon (AMRAP – Rounds and Reps)

10 Rounds (alternating)

Partner A – Run 400m

Partner B – AMRAP of:

5 D Ball Over Bar 90/70

10 Single Arm DB OH Lunge (5 ea side) 40/30

25 Double Unders

Note: Partner A will “pick up” where Partner B leaves off.

RX+ – Run with a D Ball 20/10

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

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

10m burpee broad jump w/ 2 squats

Stretch shoulders on rig with band

GRAB YOUR EQUIPMENT AND DO A FEW REPS OF EACH MOVEMENT

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here

Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here

Metcon (AMRAP – Rounds and Reps)

Teams of 2!

1 person works at a time

30 Min AMRAP:

12 Legless Rope Climbs

40 Cal Bike

60 HSPU

40 Cal Bike

60 OHS 115/75

40 Cal Bike

60 Box Jump Overs 24/20″
RX+= 165/115

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row at 22-24 SPM

Couch stretch

Pigeon stretch

:30 handstand hold

300m row at 25-27 SPM

10 warrior squats (5 each side)

10 cherry pickers

200m row at 28-30 SPM

5 deadlifts 45/35

5 squat cleans 45/35

5 front squats 45/35

5 jerks

Metcon (Distance)

Row Sprints

10x :30 ON/:30 REST

*Score is total meters

“Blue Jay” (AMRAP – Rounds)

5 Min AMRAP:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Jerk
Score is total reps and weight lifted. Post weight in comments.

1 rep= 1 complete complex (1DL, 1SC, 1 FS, and 1J)

Rx= 80% of 1RM C&J

Squat Clean and Jerk

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Achilles stretch

10 PVC pass throughs and stretches

20m straight leg bear crawl

5 sumo squats

50 singles

Strict HSPU/Pushup (DBL Progression Week 2)

Choose a scale for the Strict HSPU where you can perform 6 consecutive reps. Perform 3 sets of 6 reps. The goal is to stay on the wall for 6. 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 3×10 for the pushups.

“Red Cardinal” (3 Rounds for reps)

3 Rounds:

:45 WORK/ :15 REST

Cal Ski

DB Deadlifts 50s/35s

Double Unders

DB Thrusters 50s/35s

Abmat Situps
Rotate through movements for 3 rounds. Enter score of total reps for each round.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 min bike

Quad stretch

Spider-Man stretch

Broad jumps

Lunges

10 kip swings

10 ring rows

Empty barbell

10 good mornings

5 power cleans

*add weight and warmup for lift

Power Clean (DBL Progression Week 2)

Take one or two sets to work up to what you hit for your 4 reps last week. Once you get to that number, perform 3 sets of 5 reps at that number. Each set must be touch and go reps, no resting the bar on the ground. Rest 2 minutes between sets.

“White Crane” (AMRAP – Rounds and Reps)

20 Min AMRAP:

24/20 Cal Bike

20 Wallballs 20/14

16 Pullups

12 Overhead Lunges with Medball

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m Run

Tabata :20/:10 for 8 rounds (alt. movements)

Mt. Climbers

Air Squats

then…

5 empty bar back squats w/2 second pause

add weight for back squat

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

Take one or two sets to work up to the number you hit last week for 4 reps. Once you get to that number, perform 3 sets of 5 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.

“Pink Flamingo” (Time)

For Time:

300m Run

30 Toes to Bars

30 Push Jerks 95/65

30 Lateral Burpees over Bar

Turn2CrossFit – Endurance Club

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Huckleberry (4 Rounds for reps)

9min on / 1min off

Max Reps:

Station 1:

A: 50 Banded Good Mornings

B: 500m Run

(No score)

Station 2:

A: Tire Burpee + Flip + Jump Overs

B: 200m Run

(Complex = 1 rep)

Station 3:

A: Alternating Toes 2 Bar

B: 300m Run

(5 T2B = 1 rep)

Station 4:

A: 25m Sled Push

B: 400m Run

(25m = 1 rep)

Station 5:

Alternating 100m Sprints