Knowledge Bombs

Turn2CrossFit – CrossFit

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Rowing Warm-Up (No Measure)

Run 300m

Then…….

10 min to complete:

1 Round of Cindy

Row 400m

1 Round Cindy

Row 300m

1 Round Cindy

Row 200m

1 Round Cindy

Row 100m

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Women do 20″ Box Jump & 100lbs

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here
Women do 65lbs

Ledesma (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Parallette handstand push-ups

10 Toes through rings

15 Medicine ball Squat Cleans 20/14

Turn2CrossFit – CrossFit

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Lifting Warm-up (No Measure)

2 rounds

12 calorie Assault Bike

10m Jogging High Knee

10m Jogging Ass Kicker

10 Pedlay Row 45/35

10 Front Squats 45/35

Back Squat (6 X 2)

60%-65%-70%-75%-80%-85%

Hephaestus (Time)

21 Deadlift 95/65

15 Thrusters 95/65

12 Burpees Over Bar

15 Deadlift

12 Thrusters

9 Burpees Over Bar

12 Deadlift

9 Thrusters

6 Burpees Over Bar
RX+ = 135/95

Turn2CrossFit – CrossFit

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6 Minutes Athlete Specific Daily Stretching (No Measure)

Target two problem areas and stretch them for 90 seconds ea. Then find two more.

90 seconds x 4 rounds = 6 minutes

When clock expires = 15 Burpees
Last 5 burpees should be your fastest 5 burpees.

Row Trials (5 Rounds for time)

100m

10 cal

250m

20cal

500m
Each Row for time: starting rows on the 0:00, 3:00, 6:00, 9:00, 12:00. Earn your rest.

Ethanol (4 Rounds for reps)

4 Rounds for Total Reps

(fight gone bad style)

Minute 1: Power Snatch 75/45

Minute 2: Box Step Up 50/35 (one DB)

Minute 3: Cal Row

Minute 4: Double Unders

Minute 5: Rest

Total Time: 20 Minutes
You will log total reps per movement, therefore, during your 1 minute rest be sure to write down all your scores for minutes 1-4 by movement so that you can add each movement total after 4 rounds.

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

Power Clean

Every 90 sec for 15 min:

A. 3 Power Cleans @ 65%

B. 2 Power Cleans @ 70%

C. 1 Power Cleans @ 75%

D. Rest

E. 3 Power Cleans @ 70%

F. 2 Power Cleans @ 75%

G. 1 Power Cleans @ 80%

H. Rest

I. 1 Power Clean- attempt heavy

J. 1 Power Clean- attempt heavy

FIREBALL (AMRAP – Rounds and Reps)

12min AMRAP

5 D-Ball over Shoulder 90/60

10 D-Ball Squats 90/60

200m Run
D-Ball Squats must be held in “bear hug” to qualify for RX. (no shoulder rest or arms interlocked under ball)

*Log total rounds & reps

Turn2CrossFit – CrossFit

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Warm Up #6 (No Measure)

10 cal Assault Bike

20 Abmat sit-ups

30 PVC pass throughs

10 cal Ski Erg

20 Abmat sit-ups

30 Arm Circles

10 Burpees

20 Abmat Sit-Ups

30 sec Hold on pull up bar

Gas Break Dip (Time)

12-9-6-3

Cal Assault Bike

HSPU

5 min rest

Cal Assault Bike

Chest 2 Bar

RX+ = 6″ deficit & BMU

Strict Press (4 x max @ 50%)

4 Sets of Maximum Reps @ 50% of your 1 rep max
If you don’t know your max, pick a weight that you can do at least 15 times on the first set.

Turn2CrossFit – Endurance Club

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Playtime (Time)

4 Rounds for Time

800m Run

50m Sled Push

2x Agility Ladder

300m Run

20 Wall Balls

12 Box Jump Overs

200m Run

1min Plank

RX+ = Vested
Obstacle Course set up.

Turn2CrossFit – CrossFit

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Metcon (Time)

Partner WOD for Time

30-20-10

KB SWINGS (53/35)

AB MAT SIT UPS

30-20-10

WALL BALLS (20/14)

PUSH UPS

30-20-10

CALORIE ROW

PULL UPS

30-20-10

GOBLET SQUATS

OH WALKING LUNGE W/PLATE (45/25)

30-20-10

S2OH (95/65)

KB OR MB RUSSIAN TWIST
Partner A starts on 30 KB swings while Partner B starts on sit ups. When both finish, switch movements and Partner A starts on 30 sit ups and partner B starts on 30 KB swings. When both finish, move to 20 reps each then 10 reps each, same sequence…. then move on to next set.

Score is total time.

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