Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run, row, ski, or 25/20 cal bike

10 banded pull aparts (overhead & across chest)

10m elbow/reach

Pigeon stretch

:30-1:00 handstand hold

3 forward rolls

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here

Metcon (Time)

Teams of 2- “I go, you go”

40 Rounds: (20 each)

6 Toes to Bars

5 Hang Power Cleans 135/95

4 Back Squats

3 Lateral Burpees Over the Bar
40 min time cap

1 second penalty for missed reps

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Achilles stretch

10m toe grab

5 cherry pickers

10 empty barbell deadlifts

50 singles

5 deadlifts (add weight)

Deadlift (1×3)

12 minutes to work up to heavy set of 3 Deadlifts, must be touch and go reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

100m Run

25 Double Unders

10 Deadlifts 185/125

200m Run

25 Double Unders

10 Deadlifts

300m Run

25 Double Unders

10 Deadlifts….

*Continue adding 100m to the run every round finished
Score total rounds and reps. 100m=1 rep.

Rx+=225/155

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike

10m quad stretch

10m toe grab

10 PVC pass throughs and stretches

10 PVC push press

5 empty barbell push press

3 RM Push Press (1×3)

12 Minutes to work up to heavy set of 3 Push Press from the rack

Metcon (4 Rounds for reps)

4 x 3 min AMRAP:

1 Rope Climb

4 Single Arm Devil Press 50/35

6 Alternating Step Back Lunges

-Rest 1 Min after each AMRAP

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

15/12 cal row

Couch stretch

Pigeon stretch

10 slam balls 30/20

5 sumo squats

5 empty barbell front squats

Metcon (No Measure)

EMOM for 30 Minutes:

MIn 1- 15/12 Cal Row

Min 2- 15 Front Squats 75/55

Min 3- Plank Hold entire minute

Min 4- 15 Ball Slams 30/20

Min 5- 20 Situps

Min 6- Rest
Rx+= GHD situps

Turn2CrossFit – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Turn2CrossFit – Endurance Club

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3,2,1… GO (Time)

Teams of 2!

For Time:

300 Cal Bike

200 Cal Row

100 Cal Ski
Rx+=Vested

Turn2CrossFit – CrossFit

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Warm-up

Let’s have a Scavenger Hunt!!!!!!

Ski Erg

Partner Ball Toss Sit Ups

Alt. 10m Shuttle Runs

Junkyard Dog

D Ball over shoulder

Etc………

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 33 minutes

200m Run (both)

12 DB Push Press 50’s/35’s

32 Double Unders

18 Alt. Burpees over DB

54 Wall Balls 20/14 (10′ target)