Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

10/8 cal bike

10 arm circles (forward/backward)

5 sumo squats

:30 sec iron cross stretch (each side)

8/6 cal bike

5 strict press 45/35 (or lighter)

5 back squats 45/35

*start adding weight for strict press*

Strict Press (5×3 @ 80-85%)

5 Sets of 3
Every 2 min

Larry Bird (4 Rounds for reps)

4 sets of 2 min each:

-max cal bike

-max reps back squats @40%

-max KB swing 53/35

*REST 1 MIN BETWEEN SETS*
RX+= 70/53

*score= total reps*

Back Squat

Here to check percentage

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

10m elbow/reach stretch

:30 sec dead hang from bar (activate/deactivate shoulders)

10 air squats

300m row

5 hang power cleans 45/35

5 front squats 45/35

Strict Pull-Ups (2, 4, 6, 8, 10, 8, 6, 4, 2)

*The goal is unbroken sets*

-:15 sec rest for lower reps, up to 2 min rest for higher reps

**LOG YOUR BIGGEST UNBROKEN SET**

Kobe (Weight)

1:30 x 12 rounds

3 hang power cleans

4 front squats

5 burpees
*Add weight each round (if you hit a weight you cannot finish in the time frame, or do, stay at a weight you can complete)*

SCORE = WEIGHT OF LAST ROUND

Turn2CrossFit – Endurance Club

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Five by Four by Two (Time)

Every 4 min x 5 Rounds

300m Run

15/12 Cal Row

15 Leg Lifts

Every 4 min x 5 Rounds

15 Plank Shoulder Taps ( l/r = 1 rep)

15/12 Cal Row

300m Run
RX+ = Vested

(if you are looking for more distance- increase to 400m runs + reduce cal row to 12/9 if you do not have time)

Turn2CrossFit – CrossFit

7:45a-8:45a
We will have instruction followed by a wod.

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Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Metcon (AMRAP – Reps)

Grab a partner and let’s go!!

Fight Gone Bad Style – 3 Rounds

2:00 Max Thrusters 95/65

2:00 Max Hand-release Push-ups

2:00 Max Power Cleans 95/65

2:00 Max Box Jumps 24/20

2:00 Max DB Over-the-shoulder

RX+ 135/95
Partner A performs as many reps as possible while partner B rests. Then, partner B performs as many reps as possible while partner A rests. Keep a running total until the 2:00 is up, do the same for all the movements. Score is total reps combined as a team.

Turn2CrossFit – CrossFit

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Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP- 20 minutes

7 Power Cleans (135/95)

7 Burpees

200m Run
*As long as you make it out the door by end of clock… you can finish the run on clock expired and count the round finished.

Turn2CrossFit – CrossFit

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Greightful (Time)

108 Double Unders

88 walking lunge

68 alt. DB snatch 50/35

48 pull ups

28 Single DB squat cleans 50’s/35’s

108 Double Unders
RX+ = 2 Squat Snatches @ 75% after every movement

BMU-GHD (No Measure)

4 Rounds

5 Bar Muscle-Ups (unbroken)

20 GHD Sit-ups
(Optional Body Armor)

Find a partner and You-Go, I -Go but both person completes 4 rounds each