Knowledge Bombs

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Warm-up (No Measure)

300m run

**Then 2 rounds of**

-10m bear crawl

-8 ring rows

-10 air squats

Get ready for your WOD!

Randy Savage (Time)

For Time

10 Right-Arm Kettlebell Snatches (24/16 kg)

10 Burpees

10 Left-Arm Kettlebell Snatches (24/16 kg)

30 Air Squats

15 Right-Arm Kettlebell Push Jerks (24/16 kg)

15 Burpees

15 Left-Arm Kettlebell Push Jerks (24/16 kg)

45 Air Squats

20 Right-Arm Kettlebell Cleans (24/16 kg)

20 Burpees

20 Left-Arm Kettlebell Cleans (24/16 kg)

60 Air Squats

25 Right-Arm Kettlebell High Pulls (24/16 kg)

25 Burpees

25 Left-Arm Kettlebell High Pulls (24/16 kg)

75 Air Squats

30 Right-Arm Russian Kettlebell Swings (24/16 kg)

30 Burpees

30 Left-Arm Russian Kettlebell Swings (24/16 kg)

90 Air Squats

RONIN (Time)

For Time

21-15-9-15-21 reps of:

Box Jump Overs (24/20 in)

Alternating Dumbbell Snatches (50/35 lb)

After each round perform:

5 Muscle-Ups

SPC Vanessa Guillen (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

400 meter Run

22 Burpees to Plate

9 Lunges (each leg)

30 Ground-to-Overheads with Plate (45/25 lb)

99 Air Squats
This memorial workout is dedicated to US Army Soldier Vanessa Guillén who went missing from Fort Hood Army base on April 22, 2020. Her remains were discovered in a rural section of Bell County, TX, over two months later, from an apparent homicide.

The rep scheme signifies:

– 20 minute AMRAP for Vanessa Guillén’s age

– 400 meter Run fo the month when she passed away

– 22 Burpees to Plate for the day of her passing

– 9 Lunger for Vanessa Guillén’s birthday month

– 30 Ground-to-Overheads for her birthday

– 99 Air Squats for her birth year.

“Bradyn” (Time)

5 Rounds for Time

99 Single-Unders

7 Burpees

21 Thrusters (65/45 lb)

Cash-Out: 1 mile Run

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Warm-up (No Measure)

500m row

**2 rounds of:**

-:30 Downward dog

-10 Good mornings

-10 Deadlifts

-10 Lunges

Accessory Work

6 rounds of 1 min on, :45 sec off

-20 mt. climbers (R/L=1)

-V-Ups with remaining time

Gymnastics Conditioning

H & K (AMRAP – Rounds and Reps)

15 min AMRAP

12/9 cal Assault Bike

14 Box Step up

16 Deadlift 135/95

200m Run
RX+ = 155/105

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Warm-up (No Measure)

3 rounds of :30 sec on, :30 sec off:

* :30 sec ass bike above 350/250 watt

* :30 sec ass bike above 450/350 watt

THEN,

-10m bear crawl

-10m quad stretch

-10 air squats

-10 PVC pass throughs & stretch

-10 PVC push press

-Stretch hamstrings and hip flexors

Push Press (3 X 10)

10 Minutes to complete 3 sets of 10.

*Log your heaviest set of 10

Smith & Wesson (Time)

10 Rounds for Time

1 Squat Clean 185/135

3 Dball Over Shoulder

5 HSPU
Rx+ = 225/165 & Strict HSPU

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Warm-up

8 Minutes of stretching

Metabolic Conditioning

Alt. Emom x 12 minutes

even: Run 100m

Odd: 30-40 Double Unders

Glock (Time)

4 rounds

30 Double Unders

20 KB SDLHP 2/1.5p

10 Burpees

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Warm-up (No Measure)

500m row

10m inch worm

10m spiderman/elbow, reach

10 sumo squats

5 ring rows

5 front squats (empty bar bell)

5 push press (empty barbell)

5-10 deadlift

Deadlift (5 x 5)

12 minutes to complete.

*Log your heaviest set of 5

Springfield (2 Rounds for time)

Each for time

30 Thrusters 75/55

30 Pull-ups

Rest 3 minutes

10-1

Thruster 95/65

1-10

Pull-ups

Turn2CrossFit – Endurance Club

Impress-Em (7 Rounds for reps)

5min to score max reps

1min Rest

800m Run

GHD Sit-Ups/Grade School Sit-Ups

300m Run

25m Rope Sled Pull

800m Run

Plank Hold/Bar Hang

300m Run

Bicep Curls (45/35)

800m Run

Grade School Sit-Ups/GHD Sit-Ups

300m Run

Plate Overhead Walking Lunge (35/25)

800m Run

Bar Hang/Plank Hold
Athletes run together on 800m runs. Athletes rotate during 300m runs where 1 person hits reps while the other runs.

RX+= Vested

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Alternating Tabata

Air Squats

Supermans

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

5 Man Makers

10 DB Alt Step Ups

400 M. run (Timer)

Buy Out….

2 min syncro weighted plank hold

Partner A starts on 400 M run while Partner B starts the Man Makers and Alternating DB Step up AMRAP. When A completes the 400M, athletes Switch and A starts reps where B left off and continue alternating through for 25 Min. At the 25 min timer both athletes hold a weighted plank together to accumulate 2 min.