Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 times through

50 Jumping Jacks

10m Walking Calf Stretch

5 Burpees

10m Walking high kicks

:30 couch stretch (each leg)

Squat Snatch (10 X 1)

10 minute EMOM, building to a heavy for the day

Ringo (Time)

For Time:

Buy-in: 30/21 cal bike

Then 4 rounds of:

15 DB Power Clean 50/35

12 Abmat Sit-ups

9 Handstand PU

Buy-out: 30/21 cal bike
Rx+ = GHD / Deficit HSPU (2×45’s/1×25’s)

Body-Armor

4 sets

10 ea. dead-bug w/ arm & leg ext.

30 sec side plank (each)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

200m Row

10m Sampson Stretch

10/7 Push ups

10m Burpee Broad Jump

10 ring rows

Tabata Double Unders (8 Rounds for reps)

8 rounds

20 Seconds of Double-Unders

10 seconds Rest

Paul (Time)

30-20-10-5

Jumping squats

Shoulder to OH 75/55
**On the Jumping Squats: Hip crease below parallel, feet must leave the ground.

Body-Armor

5 Rounds

10 – 20 GHD or AbMat Sit Ups

10m HandStand Walk / 3 wall walks / 5 handstand walk attempts

Turn2CrossFit – CrossFit

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Warm Legs & PVC (No Measure)

2 Rounds

10 Cal Assault Bike

10m Knees to Chest

10m Quad Stretch

10m Lateral Lunge

10m Bear Crawl

PVC Pipe:

30 Pass-Throughs

Stretch:

0:30 Half Saddle ea side

(quad stretch)

Front Squat (7×2)

7 sets of 2 @ 74%

John (Time)

2 Rnds for time

800m Run

21 toe 2 bar / knee raises

12 Deadlift 245/170

Body-Armor

3 Giant sets

20 Abmat Sit ups

15 Glute Bridge 75/55

10 Good Mornings 75/55

Turn2CrossFit – Endurance Club

45 Min to Fame

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Metcon (AMRAP – Reps)

45 Min Cap

800m run

25/50/75

800m run

3 min rest

400m run

25/50/75

400m run

2 min rest

200m run

25/50/75

200m run

1 min rest

1 mi run

Time Remaining:

100m sprints rest 30 sec

Score = total # sprints

25/50/75 = air squats, sit-ups, Double Unders

Turn2CrossFit – CrossFit

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Metcon (Time)

With your ghoul:

42 front squats 115/85

84 alt. DB snatches 40/25

4 200m plate overhead carry 35/25

30 front squats 115/85

60 alt. DB snatches 40/25

4 200m plate overhead carry 35/25

18 front squats 115/85

36 alt. DB snatches 40/25

4 200m plate overhead carry 35/25
-Divide work evenly

*Ghoul must KB hold under chin during rest 35/26

-1 ghoul performs the overhead carry while the other KB holds (relay)

**RX+=FS 135/95, DB 50/35, OH 45/35

Turn2CrossFit – CrossFit

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Team Halloween (Time)

For Time (with a Partner)

100 Lateral Pumpkin Jumps

75 Pumpkin Push Presses*

100 Pumpkin Goblet Squats*

75 Pumpkin Box Step-Ups* (20 in)

75 Pumpkin Hang Squat Cleans*

* 10 burpee penalty (both partners) each time the “pumpkin” touches the ground

Use a medicine ball (20/14 lb) as your pumpkin

Hallowod (Time)

For Time

10 Burpees

31 Russian Kettlebell Swings (70/56 lb)

10 Burpees

31 Box Jumps (24/20 in)

10 Burpees

31 Push Presses (75/55 lb)

10 Burpees

31 Pull-Ups

10 Burpees

31 Ball Slams (30/20 lb)

10 Burpees

31 Dumbbell Snatches (50/35 lb)

1,031 meter Row

Prove Freedom (Time)

Buy In: 400m Run

1-2-3-4-5-6-7-8-9-10 reps of:

Muscle-Ups

Snatches (135/95)

*200m Run after every round

Buy Out: 400m Run

Turn2CrossFit – CrossFit

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Back Squat Test

20 reps @ ea weight

65/45

95/65

135/95

185/135

*EMOM = 5 T2B
Log your total reps in 15 min Cap

Must start the minute with 5 T2B

Must go from the ground.

Modification Order:

T2B, K2E, Abmat,

Rufio (5 Rounds for time)

Rufio, Rufio, Ruuufiiiiiiiooooooo

5 Rounds, Every 5 Minutes

200m Row

300m Run

12 Front Rack Alternating Lunges (95/65)

1 Rope Climb

RX+ = Vested & 135/95

Time remaining = rest

Score=ea round time added up

(BB comes from the ground)

If time cap. Score is 5:00 + reps remaining, and you move back to rower.

Ex: only 10 lunges done, Score for that round is 5:03.