Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Ski Relay!

The class breaks into two teams on the ski ergs and race to 125 calories. If the teams have less 3 or fewer people, then only do 75 calories.

Then spend 5-7 minutes stretching based on the workout you have selected.

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

Goodman (Time)

3 Rounds for Time

1 km Row

14 Clusters (135/95 lb)

20 Pull-Ups

Cajun (Time)

4 Rounds for Time

400 meter Run

16 Bench Presses (135/95 lb)

16 Wall Ball Shots (20/14 lb)

16 Shoulder-to-Overheads (95/65 lb)

16 GHD Sit-Ups

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row/ 3:00 min run

then:

-:30 calf stretch

-5 deadlifts (PVC)

-5 muscle cleans

-5 front squats

-5 push press

***AGAIN with empty barbell, and ONCE more with weight

Accessory Work

8 MIN TIME CAP of:

descending deadlifts, and ascending burpees over the bar

-10 deadlifs at 50%, 1 burpees over bar

-9 deadlifts, 2 burpees over bar

-8 deadlifts, 3 burpees over bar

-7 deadlifts, 4 burpees over bar………..

Sandpaper CT (AMRAP – Rounds and Reps)

12min AMRAP

2 Power Cleans 95/65

2 Thrusters 95/65

30 Double-Unders
**Add 2 reps to the Power clean and the Thruster each round.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

2 rounds of:

-15 mt. climbers (each side)

-5 burpees

-5 air squats

*then :30 sec couch stretch

*:30 sec hip stretch

*Burgener warm-up & skill transfer

Squat Snatch (EMOM: 10 x 1)

Build to heavy 1 rep Squat Snatch

*Recommend starting around 55-60% of 1RM

Atlantic (Time)

2 Rounds

20 Russian KB Swing 1.5/1p

20 KB Reverse Lunge (10 each leg) 1.5/1p

10 HSPU

Then:

1 Min. plank

50 Abmat Sit-ups

1 min. Plank

Then:

2 Rounds

20 Russian KB Swing 1.5/1p

20 KB Reverse Lunge (10 each leg) 1.5/1p

10 HSPU
**Rx+ = 2/1.5p / Strict HSPU / Toe to Bar

**Hold the KB any way you like on the Lunge

20 MIN CAP

1 sec penalty for every rep not completed under time cap

Turn2CrossFit – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Turn2CrossFit – Endurance Club

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Horizon (Time)

For Time:

Horizon

5 x 100

Rest 0:30 after each round (3)

4 x 200

Rest 0:45 after each round (6)

3 x 400

Rest 1:00 after each round (9)

500m

25 Box Jumps

3 x 400

Rest 1:00 after each round (9)

4 x 200

Rest 0:45 after each round (6)

5 x 100

Rest 0:30 after each round (3)

RX+

Vested

(3) (6) (9) Toes 2 Bar in place of rest

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds of:

-200m run/1:00

-5 burpee broad jump + 2 air squats

-20 jumping jacks

-:30 couch stretch each side

-50(each) knee to chest & rotate stretch

The Gentleman (AMRAP – Rounds and Reps)

22 Minute AMRAP

22 Dumbbell Snatches 50/35

4 Man Makers 50/35

20 Burpees

20 Single Dumbbell Front Squats 50/35
Man Maker Demo: https://www.youtube.com/watch?v=iMNnvhg1JcM

Lola (Time)

5 Rounds for Time:

30 Double-Unders

20 Knee to Elbow

10 Handstand Push-ups

Cory (Time)

With a Partner:

Buy-In:

3,650m Assault Bike

Then 10 rounds of:

1 Power Clean 175/125

7 Ring Push-Ups

20 Deadlift 175/125

10 Toes to Bar

Buy-Out:

27 Synchro Burpee
*3650m = 2.26 miles

**So round up to 2.3 mi 🙂

Puccio (Time)

For Time:

1k row

30 Power Clean 135/95

30 Back Squat 135/95

1 Mile Run

Turn2CrossFit – CrossFit

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Warm-up

2 rounds

Row 250m

10 Big arm circles forward

10 Big arm circles backwards

10m Walking Toe touch

10m Walking Side Lunge

10 Burpees

Gymnastics Conditioning

Handstand Walk

10m Handstand Walk

10 cal Assault Bike

Frank Costanza (5 Rounds for reps)

3 minute AMRAP

15 Wall Ball 20/14

12 SDLHP 95/65

Cal Row remaining time

Rest 2 minutes

Repeat for a total of 5 rounds
**Score each round for calories.

**Do NOT include the reps of wall balls or SDLHP in your score

Body-Armor

3 Sets

10 Standing DB Shoulder Press

10 Bent over DB Rows (Both Arms)