Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m row or run

Achilles stretch

10m Sampson stretch into elbow/reach

10 air squats

2 wall walks

75 singles

10 ring rows

5 push press 45/35

5 push jerks 45/35

5 front squats 45/35

Front Squat (10×2 70-80%)

EMOM perform 2 Front Squats

Increase from last on 2/9

“Galileo” (Time)

2 Rounds For Time:

20 HSPU

30 Toes to Bar

40 Shoulder to Overhead 75/55

50 Double Unders
RX+= 95/65

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2:00 bike (slow pace)

10m inch worm

5-10 empty barbell good mornings

5-10 empty barbell deadlifts

2:00 bike (moderate pace for 1:30, then fast for :30)

5 deadlifts with weight

5 ball slams

Push-ups (Log Set 5 (Max))

“Newton” (Time)

For Time:

30-20-10

Ball Slams 30/20

Deadlifts 155/105

Calorie Bike
RX+= 185/125

Turn2CrossFit – Endurance Club

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Tres Leches (Time)

3 Rounds

Buy-In: 15 Burpees

1 mile Run

*400m mark- 20 Push-ups

*800m mark- 35 Air Squats

*1200m mark- 20 Push-ups

*1600m mark- 30 Walking Lunges (away)

*repeat back to gym

Buy Out: GHDs

Round 1: 50 GHD

Round 2: 30 GHD

Round 3: 20 GHD
RX+ = Vested, but get out of vest for GHDs

*May trade 2 pushups for 1 burpee

Turn2CrossFit – CrossFit

Workout will be posted before 7am Saturday morning.

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Warm-up

Skills

Lets spend 20 min on a gymnastic skill of your choice.

Metcon (5 Rounds for reps)

5 Rounds of

:45 on/:15 off

Min 1 – Double Unders

Min 2 – 5m Bear Crawls=1 rep

Min 3 – Ring Row

Min 4 – Hang C&J 75/55

Min 5 – Rest

RX+ 50 unbroken DU’s, HSPU’s or 5m Walks, Elevate feet, 115/85

*Start and finish in any order that you want.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run, row, ski, bike

10m quad stretch

10m lateral lunge

10m toe grab

10 arm circles (forward & backward)

GET READY FOR YOUR WOD

Push-ups (Log Set 5 (Max))

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

Metcon (Time)

Partner WOD

26 Rounds For Time: (I Go, You Go)

6 Calorie Bike

6 DB Goblet Thruster 50/35

6 Alt. DB Snatch

6 Toes to Bar
One Partner completes full round before switching.

13 rounds each

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 bike

Couch stretch

10 PVC pass throughs

10 PVC good mornings

10 PVC deadlifts

2:00 bike

10m Sampson stretch (focus on stretching the psoas)

10 ring rows

10 empty barbell deadlifts

Deadlift (5×3 70-75%)

“The Grinch” (5 Rounds for reps)

5 Rounds (1 Min Stations):

Calorie Assault Bike

Pinch Plate Hold (35s/25s)

Strict Pullups

-Rest-
Pinch Plate Hold Demo- https://www.youtube.com/watch?v=wd6TBotqpPQ

*When scoring the Pinch Plate Hold, subtract 1 rep for each drop and reset

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m row (22-24 SPM)

10m sampson to elbow/reach

5 sumo squats

200m row (25-27 SPM)

5 ring rows

5 burpees over empty barbell

5 hang cleans 45/35

5 back squats 45/35

Back Squat (1×20)

Add 5-10# from last 20 rep Back Squat (2/17)

“The Lorax” (Time)

For Time:

21-15-9

Calorie Row

Front Squats 95/65

into…

15-12-9

Toes to Bar

Hang Cleans 95/65

into…

12-9-6

Lateral Burpee Over Bar

Thrusters 95/65