Knowledge Bombs

Turn2CrossFit – CrossFit

It’s Wednesday…. WEAR PINK!!!
BREAST CANCER AWARENESS.

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Warm-up #9 (No Measure)

3 Rounds NFT of:

16 PVC Good Mornings

14 PVC Thrusters

12 Ring Rows

200m Jog

Hang Power Snatch

12 Minutes to build to a heavy for the day.

Duke Nukem (Time)

15-12-9-6

Single arm DB Thrusters 50/35

4-3-2-1

Rope Climb
Rx+ = 70/50 & legless

**You may do the single arm DB Thrusters broken up any way you wish

Body-Armor

3 Giant sets:

12 oblique raises (each side)

10 Bulgarian lunges (each leg)

20 banded curls

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Back Squat (3 x 10)

**With a 12 minute Cap**

3 x 10 @ 60%

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)

Final Fantasy (Time)

Complete 50 reps of each

Push-up

KB Swing 53/35

Calorie Row

Hang C&J 95/65
**May be completed in any order or broken up as you please**

15 min cap

Body-Armor

40 strict ring rows

*rest must be taken in a wall sit position*

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

with a 10 minute clock:

:30 butterfly stretch

:30 sec each leg Pigeon Stretch

:30 sec each leg couch stretch

10 Big arm circles Forward

10 Big arm circles Backwards

10m Bear Crawl

10m burpee broad jump

Gymnastics Conditioning

Assault Bike Cal + Wall Walk

3 rounds 12 min Cap

18/13 cal + 3 Wall Walks

**Rx+ = 10m Handstand walk

Zelda (3 Rounds for reps)

5 minute AMRAP

10 Abmat Sit-ups

25 Double Unders

Directly Into

5 minute AMRAP

10 SDLHP 95/65

8 Bar facing Burpee

Directly Into

5 minute AMRAP

10 Shoulder to Ovehead 95/65

10 Back Squats 95/65
**Every AMRAP starts with a 200m Run**

Rx+ = 115/80 & Toe to bar

Body-Armor

4 sets

8 single leg DL (each leg) 2/1.5p KB

8 Single arm bent over KB row (each arm) 2/1.5

Turn2CrossFit – Endurance Club

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ADDEM 10 ROUNDER (Time)

Slowest Round + Fastest Round Times combined
RX+= Vested

ADDEM 10 ROUNDER (Time)

Slowest Round + Fastest Round Times combined
RX+= Vested

Turn2CrossFit – CrossFit

For three months Angela battled stage 4 breast cancer and lost her battle on October 16, 2016. Her son, Brent Gray (a personal trainer), designed this WOD, which coach Tim Gray notified us of. The workout honors Angela and her 48 years of life, 3 children, and the date of her passing. Angela Gray was a CrossFit Level-1 certified coach and owner of CrossFit 134 (Oklahoma City, OK, USA).

The “Angela” Memorial WOD was first performed by members of CrossFit 134 on Saturday, October 22, 2016.

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Metcon (Time)

Buy in:

48 Synchro Burpees over the bar

Then…. 6 rounds of:

10 Pull Ups

16 Thrusters 75/55

16 Deadlifts 135/95

300m Run

Buy Out….

48 Partner Med Ball Sit Ups (each)

(RX+ 95/65, 155/105)
One athlete works at a time during movements, split as needed. Both athletes must run together.

The “Angela” Memorial WOD was first performed by members of CrossFit 134 on Saturday, October 22, 2016.

Turn2CrossFit – CrossFit

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Bear Necessity- Partner Workout (Time)

For Time (with a Partner)

Buy-In: 1mi Run

Directly into, 4 Rounds of:

8 Rope Climbs

12 Bear Complexes (135/95 lb)*

Cash-Out: 1mi Run

*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
Both Athletes Run 2 miles total.

Switch as necessary, no other minimum work required.

Athlete 1 can start movement before Athlete 2 gets back from run, if applicable, but finish “time” is when the last Athlete finishes their 1 mi Run.

Protect Your Baby (Time)

800 meter Medicine Ball Run (30/20)

30 Burpees ea

30 Jumping Lunges ea

30 Air Squats ea

30 Mountain Climbers ea

3 minute Plank Hold ea

800 meter Medicine Ball Run (30/20)
*Med Ball- you are only running with one ball- rotate as needed on run.

***Athletes can also rotate as necessary, meaning one person does not need to complete all 30 burpees before switching

Catalina Wine MIxer Party (Time)

75/55 Air Assault Calories

200m Farmer Carry (2pood/1.5)

25 Sledge Hammers (16/10)

75 Ski Erg Calories

200m Farmer Carry

25 Sledge Hammers

75 Double Unders

200m Farmer Carry

25 Sledge Hammers

400m Run (50m per rep)

200m Farmer Carry

25 Sledge Hammers
* Perform 1 Burpee per rep not completed under 30 minutes.

** Entire workout must be completed before penalty is performed (meaning, finish the work on the running clock, then do your burpees)

Turn2CrossFit – CrossFit

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Strict HSPU TOTAL REPS- 8min

8 Minute AMRAP

Max Strict HSPU

Also log single effort- for max unbroken

(one set unbroken should be logged as “Strict Handstand Pushups” score”)

8 minute clock

Athletes complete as many strict HSPU as possible

Athletes also log their best single-set of max reps

Strict Handstand Pushups

1 Attempt for Max Repetitions

Harvest (Time)

5 Rounds for Time

5 Power Cleans (95/65)

4 Front Squats

3 Push Jerks

2 OH Squats

100m Sprint

RX+ = 135/95