Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Run 400m then:

-World’s greatest stretch

-Shoulder stretch

-10 Air squats

Run 200m then:

-10 Lat activation on bar

-10 Push press 45/35

-10 Back squats 45/35

Wolverine (Time)

100 Bodyweight Bench Press

*Every Minute: 1 rope climb

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Hammer (Distance)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Women – 95#

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Turn2CrossFit – CrossFit

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Warm-up 3 (No Measure)

2 Rounds

200m Row

10 Air Squats

5 Med Ball Slams

30 Sec Couch Stretch (ea leg)

Gymnastics Conditioning

4 rounds not for time

6-12 Handstand Push-ups

12/9 Cal Assault Bike

12 minute cap

“Red Cloud” (4 Rounds for time)

4 min AMRAP x 4

200m Run

10 Pull-up

5 Box Jump over 24/20
Rx+ = Chest to Bar

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

-300m run or row

-5 Ashley’s

-200m run or row

-5 muscle cleans 45/35

-5 push press 45/35

-5 push jerks 45/35

-100m run

-5 muscle cleans

-5 push press

-5 push jerks

Shoulder Press (5 x 3)

5 sets of 3

Log heaviest set

12 minute time cap

“Crazy Horse” (Time)

64 alt. DB Snatch 50/35

64/48 Cal Row

64 Single Arm DB Hang C&J 50/35

64 Toe to bar
*Everytime you break, 35 DU

*A break includes changing movements

**Rx+ = 70/50

*** 20 Minute Time Cap

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds of :45 on, :10 off

-Assault bike

-Inch worms

-Air squats

-Pass throughs/stretch

**THEN**

-Stretch wrists

-15 Overhead squats (weighted PVC)

-10 Sotts press (or trainer bar)

Overhead Squat (10 x 2)

Every 90 seconds for 15 minutes.

Record heaviest 2.

“Black Hawk” (Time)

21-15-9

Overhead Squat 95/65

Burpee over Bar

Body-Armor

3 Sets

Max strict pull-ups

12 DB Bench Press

Turn2CrossFit – CrossFit

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Warm-up

Spend 10 minutes stretching

Metabolic Conditioning

Alt. Emom x 12 minutes

even: 20-40 Double Unders

Odd: 6-10 cal assault bike

**Keep the work to no more than 45 seconds per round

“Sitting Bull” (AMRAP – Rounds and Reps)

12 minute AMRAP

5 Power Clean 155/105

10m Wall Ball Walking Lunge 20/14

15 Push-up

10m Wall Ball Walking Lunge 20/14
Rx+ = 185/125 and 25/16 and Ring Dip

**Must bear hug the Wall Ball

Turn2CrossFit – Endurance Club

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Fundamentals (Time)

1 mile Run

100m Farmer Carry (1.5/1 pood)

800m Run

100m Sled Pull

300m Run

30 Glute Bridge

200m Run

75 Bulgarian Split Lunges

300m Run

30 Glute Bridge

800m Run

100m Sled Pull

1 mile Run

100m Farmer Carry

RX+ = vested

Turn2CrossFit – CrossFit

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Warm-up

Crawl/Push/Hang/Hold

Oh Snap, excuse me while I “Burp”!!!!

Metcon (Time)

Teams of 2

For time:

Run 800m (100m relay style)

40-30-20

Wall Balls

Med Ball Sit Ups (Partner toss)

Run 600m (100m relay style)

35-25-15

D Ball over shoulder

Air Assault Cals

Run 400m (100m relay style)

30-20-10

Clean & Jerks 135/95

Double Unders (x2)