Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Rounds :30 on :10 off of;

High Knees

Yogi Push-ups

Butt Kickers

Reverse Lunges

Covid Gone Bad (AMRAP – Reps)

5 Rounds

1 – Hand Release Push Ups

2 – Russian Twists w/ KB or DB

3 – Thrusters w/KB or DB

4 – Hop Overs w/KB or DB

5 – Rest
* Score is total reps of all movements

Turn2CrossFit – CrossFit

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SYLB Workout 2 (Time)

100 Double Unders

21 Burpee

75 Double Under

15 Burpee

50 Double Under

9 Burpee
Time Cap = 15 Minutes

SYLB Workout 2 Scaled (Time)

50 Jumping Jacks

15 Burpee

35 Jumping Jacks

12 Burpee

20 Jumping Jacks

9 Burpee
Time Cap = 15 Minutes

Turn2CrossFit – Endurance Club

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Easter Runday (Time)

25 min AMRAP

200m Run

10 Burpees over Object (latteral)

20 Box Step Ups

30 Abmat Sit-ups

RX+ = Vested

200m Run = 30 seconds one way then turn around (8min mile pace)

Turn2CrossFit – CrossFit

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Warm-up

8 Rounds of:

1 Min Run/Row/Bike/Walk

1 Min Slow controlled Air Squats

1 Min REST!!

Metcon (No Measure)

Every 8 min x 3 Rounds

Min 1: 8 D Ball/DB Squat Cleans

Min 2: 8 D Ball/DB Box Step Ups

Min 3: 10-12 O.O./DB Push Press

Min 4-6: AMRAP x 3

6 Push Ups & 12 AbMat Sit Ups

Min 7-8: Rest

*Todays workout is based on getting ourselves MOVING. This is a NO MEASURE Wod.

Turn2CrossFit – CrossFit

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Legs Gone Bad (AMRAP – Reps)

3 rounds

keep a continuous rep count.

Minute 1: Jumping Squats

Minute 2: Jumping Lunges

Minute 3: Air Squat

Minute 4: Alternating Reverse Lunges

Minute 5: Rest

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
**DL weight for women is 155lbs

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here

Sean (Time)

10 Rounds for Time of:

11 Chest-To-Bar Pull-ups

22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Run/Row/Bike 3 min

Then….

9:00 min of :50s on, :10s off of: (each movement 3X)

Plank Hold Variations

Inch worm w/ 3s hold in reach

Singles

Accessory Work

10 min EMOM of Deadlifts:

Min 1,2 & 3 – 7 Reps Full ROM

Min 4,5 & 6 – 5 Reps 2-4″ off the ground

Min 7,8 & 9 – 3 Reps Just below the knee

Min 10 – Max Effort DL’s Full ROM

“Cold War” (Time)

5 rounds for time

10 Single arm Russian KB swing left 1.5/1 pood

10 Single arm Russian KB swing right 1.5/1 pood

10 Burpee Box Jump over

10 Handstand Push-ups
Rx+ = 2/1.5 pood

https://youtu.be/XqWhdjAWdx8

Cold War – Scaled (Time)

4 rounds for time

20 Odd Object Russian swings

20 burpee over object

20 Hand release Push-ups
https://youtu.be/XqWhdjAWdx8

Modifications

Odd Objects for Russian KB Swings & Reps

BBJO Odd Object & Reps

Handstand Holds, Box HSPU & Hand Release PU’s

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds of:

:30 Jump Rope

10 Down Ups

:30 High Knees

10 Good Mornings

:30 Jumping Jacks

10 Push Press

:30 Butt Kickers

10 AbMat Sit-Ups

Accessory Work

Double Tabata:

:20s on/:10s off

8 Rounds ea.

Bottom Hold Air Squat

Reverse Lunges

Bat Soup (AMRAP – Rounds and Reps)

12 minute amrap:

10 Single KB/DB Devil Press (alt. arms) 50/35

20 Toes over Object
Rx+ = 70/50

Bat Soup – Scaled (AMRAP – Rounds and Reps)

12 minute amrap:

10 Odd Object Burpee Ground to Overhead

20 Toes over Object

Body-Armor

3 sets

8-10 floor press with moderate weight

20-30 glute Bridges