Knowledge Bombs

Turn2CrossFit – CrossFit

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“Chelsea” Warm-Up (No Measure)

Perform 1 round of Cindy every minute on the minute for 5 minutes. (a.k.a 5 Minutes of Chelsea)

Pull-ups (Max)

10 minutes to warm up and perform a max set of unbroken pull-ups.

Metcon (Time)

4 Rounds for Time

10 Single Arm Devil Press 50/35

20 Abmat Sit ups

300m run
**Rx+ = 70/50 lbs / GHD sit ups

**20 miute cap

Body-Armor

3 Super Sets

10m Double KB front rack walk 53/35

10m KB L arm overhead/front rack walk

10m KB R arm overhead/front rack walk

Turn2CrossFit – CrossFit

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Warm Legs & PVC (No Measure)

2 Rounds

10 Cal Assault Bike/Ski Erg

10m Knees to Chest

10m Quad Stretch

10m Lateral Lunge

10m Bear Crawl

PVC Pipe:

10 Good Mornings

20 Deadlifts

30 Pass-Throughs

Back Squat (5 X 3)

Every 2 minutes X 5 rounds

3 Pausing Back Squats @ 72%

**Pause 3 seconds at the bottom

Armistice (AMRAP – Rounds and Reps)

AMRAP in 11 minutes

11 Power Cleans (135/95 lb)

11 Burpees Over the Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups
Veteran’s Day has been observed since 1954 by U.S. and its origins date back to Armistices Day 1918, which marked the cessation of hostiles on the western front in WWI.

The significance of the repetitions in this workout can be seen in the layout where the 11 mins AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistices Day.

Body-Armor

3 sets

10 DB Bench press

10 Double DB bent over rows

Turn2CrossFit – Endurance Club

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Metcon (Time)

Annie Are You OK?

500-400-300-200-100 meter Runs

50-40-30-20-10 reps between Runs

Round 1: Walking Lunges

Round 2: Abmat Sit-ups

Round 3: Air Squats

4500 total meters running

No RX+ Option. Rescores of 20.5 in mind.

Turn2CrossFit – CrossFit

Partner WOD

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Warm-up

Bike/Row/SkiErg 2:00min

Couch Stretch

10m Inch Worm

10-20 Good Mornings PVC

Partner MedBall Toss

Metcon (Time)

PARTNER WOD!

For Time

– Synchronization build to 2:00min Bar Hang. Jump to bar, and drop at same time

-100 Deadlifts 155/110 Partner 1 holds a Kettlebell 1.5/1 pood to chest (under chin) while Partner 2 performs 10 DL’s. Then flip flop until 100 are performed

– 400m Run together

– 50 Synchronized Bar Touching Burpee’s

– 400m Run together

– 100 Alternating Ball Slams. Partner 1 performs 1 slam, then Partner 2 performs 1 slam until 100 are completed

– 400m Run together

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Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

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Warm-up 2 (No Measure)

2 Rounds:

10m High knee jog

10m Ass kick jog

10m backward jog

10m Fast Jog

**then with a light KB**

15 Goblet Squat

10 Single Arm KB Swing (5 each)

15 SDLHP

10 Single Arm KB Should Press (5 each)

Push Press (5×3)

10 Minutes to complete at 70%

Metcon (Time)

20-15-10-5

Push-Press 75/55lbs

Run 300m w/med-ball (20/14) after each round

Body-Armor

4 rounds:

30 second GHD Sit-up hold

30 second GHD Hip Extension Hold

Turn2CrossFit – CrossFit

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Warm-up

2 rounds:

250m Row

5 pull-ups

10m Sampson Stretch

15 PVC Good Mornings

20 Banded Pull-Aparts

Drogo (Time)

3 Rounds:

5 Chest to Bar Pull-ups

10 Alternating DB C&J 50/35

**THEN**

2 Rounds:

20 Toes to Bar

60 DUs

**THEN**

1 Round:

50 Wall Balls 20/14

50 Cal Row
**25 minute cap

*Rx+ = Ring MU / 70lbs DB

Body-Armor

3 sets

15 GHD Hip extensions

10 bent over barbell row 95/65