Knowledge Bombs

Turn2CrossFit – Endurance Club

View Public Whiteboard

Metcon (Time)

Bring a Friend Sunday

(Partner Workout)

80 Wallballs

80 Toes2Bar

800m Run- Both Athletes

40 Curtis P (95/65)

40 GHD

400m Run- Both Athletes

20 Burpees Over Bar

20 Medball passes

200m Run-Both Athletes

1 Athlete working at a time

Every drop/Change of Athlete = 300m Run for person that dropped

Ex: Athlete 1 drops at 16 wall ball completed, runs 300 while Athlete 2 starts rep 17. If Athlete 2 drops at 25 and Athlete 1 isn’t back yet, that’s ok- Athlete 2 starts their 300m run.

RX+ = vested

Turn2CrossFit – CrossFit

Choose a workout and give it your best!

View Public Whiteboard

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

The Fuhrmannator (Time)

6 rounds for time:

100m run

5 burpees

10 KB Swings (53#/35#)

15 Deadlifts (95#/65#)

20 Back Squats (95#/65#)

Turn2CrossFit – CrossFit

The shirts will be in this morning!

View Public Whiteboard

Warm-up

10m Walking Front Balance Stretch

20m Walking Lunges

20 Air Squats

30 Partner Plank High 5’s

10 Hollow to Superman Roll-Overs

30 Second Handstand Hold

then Set-up for the workout

Metcon (Time)

5 rounds of:

15/10 Calorie Row

5 Dball Squat Cleans

10 Wall Balls (12’/10’ targets & 20#/14#)

15 Handstand Pushups
D-ball squat cleans are like med ball cleans, just really heavy

Turn2CrossFit – CrossFit

View Public Whiteboard

Front Squat (5-5-3-3-1-1-1)

Use as many singles as needed to attempt a new 1 rep max. Load up a PR weight and attempt it, even if you can’t stand it up.

Record your heaviest successful Front Squat.

Metcon (Time)

21-15-9

Chest to Bar Pull-ups

Overhead Squats (95#/65#)
*Start the workout with a 300m run, then run 300m after each round including the last.

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

3 Rounds

AAB 10/8

10m Inch Worms

20m Bear Crawls

Run 100m

Metcon (Time)

For time:

100 Bench Press (95#/65#) (Rx+135#/95#)
*Each time you take a break, you must complete:

20 Sit-ups w/feet under DBs and

35 Double-Unders

ROMWOD (No Measure)

Grab a short version of a daily ROMWOD and do it.

Turn2CrossFit – Endurance Club

View Public Whiteboard

Metcon (Time)

1km Run

100 Abmat Sit-Ups

900m Run

90 sec Plank Hold (accumulated)

800m Run

80 Air Squats

700m Run

70 Walking Lunges

600m Run

60 Abmat Sit-ups

500m Run

50 sec Plank Hold (accumulated)

400m Run

40 Air Squats

300m Run

30 Walking Lunges

200m Run

20 Burpees

100m Run

10 Burpee Pull-Ups

RX+ = Vested

Turn2CrossFit – CrossFit

8am: Weightlifting (Clean & Jerk)
9am: CrossFit

View Public Whiteboard

Metcon (Time)

Partner Workout

1st Phase: 150 Wall Balls combined

Partner A: Runs 300m

Partner B: Wall Balls

2nd Phase: 100 Alternating Box Jump Overs combined

3rd Phase: 100 Pull-ups combined

4th Phase: 200m Walking Lunges w/DBs

*Alternating when you want.
Partners will alternate to combine to complete the required number of reps.

Jenkins (AMRAP – Rounds and Reps)

AMRAP w/Partner in 40 Minutes

50 Burpees

400m Run

50 KB Swings (53#/32#)

400m Run

50 Pull-ups

400m Run

50 Push-Ups

400m Run

*Split work between partners as needed. Run together