Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Run 400m

8 min clock

10m Bear Crawl

8 Med Ball Partner Toss Sit Ups

6 Pause Air Squats

4 Burpees

EMOM x 12

Odd min – 12 Med Ball Cleans

Even min – 12 Push Ups*

*If 12 push ups are a challenge for you, then modify the movement to make it possible. Note: Going from the knees is NOT AN OPTION‼️‼️‼️

Metcon (Time)

For time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Bar/Ring Muscle Ups*

*Substitute 3 Strict Pull Up/3 Ring Dips = 1 MU

20 min time cap

Turn2CrossFit – CrossFit

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Warm-up

3 Rounds:

Row 300m, Run 300m, 20 Cal Ski Erg (Alt each round)

10m Inch Worms

10m Toy Soldiers

10m Spiderman Stretch w/reach

8 Superman to Hollow

7-10 Pull-ups

20m Walking Lunges

10 Back Squats empty Bar

*20 minute time cap

Back Squat (1 Rep Max)

Metcon (Time)

3 Rounds for time of:

15 Pull-Ups

15 Back Squats (135#/95#)
When you are done with your 1 Rep Max, go ahead and knock out this workout. No need to wait for the whole class.

Turn2CrossFit – CrossFit

#NEVERmissAmonday

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Warm-up

Row 500m

8 min clock

3 Ashley’s

6 Muscle Cleans 45/35

8 OHS 45/35

Metcon (AMRAP – Reps)

AMRAP x 10

10m Partner Heavy D Ball Carry

*Alternating 10m at a time, each Partner will carry a “Heavy” D Ball back and forth until the time cap is completed. This is to be done in the Box and the D Ball is NEVER to touch the ground!!!

Penalty = 5 Partner “High Five” Burpees.

Metcon (Time)

“Push Pull”

3-6-9-12-9-6-3

Push Jerk 135/95

*Perfrom 15/12 Calories on the Rower after each set.

RX+ – 155/105

Turn2CrossFit – Endurance Club

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Quads Were Made for Running (Time)

400m Run

21 Front Squats (95/65)

400m Run

15 Front Squats

400m Run

9 Front Squats

400m Run

4 min rest

3 Rounds

800m Run

30 Sit-Ups

3 min rest

200m DB Farmer Carry

(50′ segments)

1 mile Run

RX+ = Vested & GHD for Sit-Ups

Turn2CrossFit – CrossFit

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Partner Burpee Test (AMRAP – Reps)

5 Minute Burpee AMRAP

Partner A performs a Burpee

Partner B waits until Partner A’s hand clap overhead (the hands must touch together with the feet off the ground)

Then Partner B performs a burpee.
Post the name of your partner in the comments.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

8 Power Cleans (135#/95#)

8 Shoulder to Overhead (95#/65#)

8 Alternating Box Jump Overs (24″/20″)
Both Partners work at the same time.

Partner A does 8 Power Cleans while Partner B does 8 Presses.

Then SWITCH BEFORE DOING BOX JUMP OVERS.

Partner A does 8 Presses while Partner B does 8 Power Cleans.

THEN YOU DO BOX JUMP OVERS

Turn2CrossFit – CrossFit

Pick a workout and give it your best! No matter what you choose don’t sacrifice technique for speed. All of your reps you either reinforce good habits (or bad ones).

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Warm-up

Row 500m then Run 500m

then:

PVC Pass Throughs x20

then:

stretch 4 minute clock

10 Minutes to set-up/warm-up for WOD

Fiendish Fran (Time)

21-15-9 Thrusters (115#/85#)

9-6-3 Bar Muscle-Ups

(Rx+ Ring MUs)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

40 Double-Unders

20 Kettlebell Swings (53/35#)

10 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

20 Push-ups

40 Sit-ups

60 Squats

Run 100m
When scoring, the run doesn’t count toward points. But you must complete the run to get credit for the full round.

Turn2CrossFit – CrossFit

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Warm-up

Run 500m

20 Ring Rows

15 Box Jumps

10m High Knees

10m Butt Kickers

10m High Knees

10m Butt Kickers

5 Wall Climbs

Metcon (Time)

*30 Minute Time Cap

Row 50 calories

1 Rope Climb

10m Handstand Walk

40 Push-ups (hands on DBs)

1 Rope Climb

10m Handstand Walk

30 Box Jumps (30″/24″)

1 Rope Climb

10m Handstand Walk

20 DB Thrusters (50#/35#)

1 Rope Climb

10m Handstand Walk
*Add a second for every rep incomplete. 10m=10 reps.

**Sub Bear Crawl for HS walks

ROMWOD (No Measure)

Grab a short version of a daily ROMWOD and do it.
If you finish the workout with enough time left, the coach will turn on a ROMWOD and you can jump in whenever you are done