Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-Up #7 (No Measure)

Buy In:

300m Run

2 Rounds

10m Knees 2 Chest

10m Quad Stretch

10m Lateral Lunge

10m Bear Crawl

:30 sec each side: calf stretch

:30 sec each side: pigeon

Buy Out:

25 Air Squats

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Blake Dremann (Time)

For Time

1000 meter Row

50 Push-Ups

30 Bodyweight Deadlifts

40 Push-Ups

20 Bodyweight Deadlifts

30 Push-Ups

10 Bodyweight Deadlifts

1000 meter Row
Lt. Cdr. Dremann is a 2015 recipient of the Navy League’s Vice Admiral Robert F. Batchelder Award, the Navy’s highest logistics award for contributing to the operational readiness of the fleet. He is also the President of Service members, Partners and Allies for Respect and Tolerance for All known as @sparta_trans, a national LGBT advocacy organization that is focused on transgender military service. This is the leading organization that helped change the policy in the Department of Defense that barred open transgender service members.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds of:

-10 cal ass bike

-10m spiderman/reach/elbow

-10m burpee broad jump/air squat

-:30 sec couch stretch

-5 back squats

Back Squat (5 x 3)

with a 12 minute clock, do 5 sets of 3 reps.

*log best set of 3

Nectarine (Time)

For Time:

70 Box step-ups 24/20

60 Air Squats

40 KB Plank Pull Through 53/35

30 Alt KB Snatches 53/35

20 Burpee

10 Turkish Get up 53/35
This is a KB Plank Pull Through:

https://www.youtube.com/watch?v=fKbu_2L94x8

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds

-300m row

-10 Up/downs

-6 Ring rows

-:30 Pigeon stretch (each leg)

-Thread the needle (each side)

-Scorpion shoulder stretch

Gymnastics Conditioning

On a 12 minute clock:

Move through the below sequence at a steady pace, but not too fast.

40 DU

10m Handstand walk / 20 second Handstand Hold / 30 second Handstand against the wall

Max L-sit hold

Kiwi (Time)

For Time

2 Ring MUs

10 Power Cleans 95/65

4 Ring MUs

8 Power Cleans 115/80

6 Ring MUs

6 Power Cleans 135/95

8 Ring MUs

4 Power Cleans 155/105

10 Ring MUs

2 Power Cleans 165/110
Rx+ = 185/205/215/225/235

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

*Then 2 rounds of*

-10m inch worms

-10m bear crawl

-squat cycle

-5 push press (empty barbell)

-5 front squats (empty barbell)

Accessory Work

12 min EMOM of:

odd min: 3 front squats @ 50%

even min: 6 back rack lunges @ 50%

Guava (AMRAP – Reps)

9 min AMRAP

2 Rounds

200m Run

20 Alt Single Arm DB Clean and Jerks 50/35

Remaining time

Max reps Wall Balls 20/14
Your score is the number of wall balls completed.

Turn2CrossFit – CrossFit

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Warm-Up #8 (No Measure)

2 Rounds

Assault Bike

:15 seconds Slow Pace

:15 seconds Moderate Pace

:15 seconds Sprint

:15 second Slow Pace

:30 Pigeon Left

:30 Pigeon Right

:30 Left Saddle (left leg bent, lay back)

:30 Right Saddle (right leg bent, lay back)

:45 Sumo Squat

Overhead Squat (8 x 2)

Every 90 seconds for 12 minutes perform 2 reps.

Light to moderate weight.

Mango (Time)

5 Rounds

15 Row Cals

12 DBall Sit Ups

9 Snatch grip Deadlift 95/65

6 Hang Power Snatch 95/65

3 Squat Snatch 95/65

Rx+ = T2B/115/95
Rx+ = T2B/115/95

Turn2CrossFit – Endurance Club

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LEOZOE (Time)

5 RFT= Partner Workout

10 Cal Bike

10 Cal Row

25 Double-Unders

100m Sprint

CASH OUT: 1 mile Medball Run (20/14)

RX+ = Vested
Athletes will choose a movement every round to complete as many reps as possible. Choose between ab-work, glute raises, good-mornings, lunges, etc. Ideally attacking core/legs. Both athletes compete for total reps in that round.

On the Cash-Out: only one athlete needs to be holding the medball during the run- switch as needed. Total time is when both partners finish 1 mile.

Turn2CrossFit – CrossFit

Partner WOD

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Warm-up (No Measure)

2 rounds of:

-200m run

-10m inch worm

-5-10 kipping swings

Accessory Work

6:00 min Pizza game

**:10 sec bottom of squat hold when you loose your pizza

Metcon (Time)

7 rounds of:

-59 cal row (partner B must hold a wall sit while partner A rows)

-19 knees to elbow

-25 push-ups

**Buy out** 61 alternating wall balls
~Split movements as equally as possible ~

Coach Tony was born on 7-25-1961. At 59 years old, he can still kick our ASSES!!!!!