Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

10 minute Clock

5 Air Assault Calories

5 Pull-ups, C2B, RMU

10 Push-Ups, Diamond, Ring Dips

10 Air Squats

10 Box Jumps, Increase height

*Increase difficulty of each movement as you complete rounds

*Pick a workout and #get2work

Metcon (Time)

5 Rounds

400m Run

30 Push Ups

Metcon (Time)

3 Rounds

10 Ring Muscle Ups

50 Air Squats

100 Double Unders

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

12 Power Cleans 95/65

12 Box Jump Overs 24/20

12 Push Press 95/65

Turn2CrossFit – CrossFit

Let’s all, wear our best Red, White and Blue for today’s Partner Wod🇺🇸🇺🇸🇺🇸‼️

View Public Whiteboard

Warm-up

Coach’s Choice

Metcon (Time)

On this day, 7/04/1776, The United States of America gained its Independence. We now celebrate our 243rd Birthday of our Freedom. Home of the brave, land of the free.

We should all be proud of who we are, where we are and what we have to offer to this great land.

Lets have some fun today with each other on this amazing day.

For time – 60 min time cap

In teams of 4

Buy In……243 Burpees (all 4 work together)

7 Rounds

4 Squat Cleans each 155/105

17 Partner Toss AbMat Sit Ups (2 mats) 20/14

.76 Air Assault Mile (1 Bike)

Buy Out……243 Row for Calories

* Complete each movement before moving on to the next.

**Try and split reps as evenly as possible.

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

10 min Clock

Run 100m

5 Superman/Hollow Rock

10 Good Morning 45/35

15 Jumping Jacks

Metcon (Time)

For time – 15 min time cap

50 Double Unders

50 Deadlift 155/105

50 Double Unders

40 Wall Balls 20/14

50 Double Unders

30 HSPU

50 Double Unders

20 DB Hang Clean & Jerks 50/35*

50 Double Unders

*DB Hang C&J are Single Arm alternating 5 each side. Only ONE DB NEEDED per athlete.

Rx+ – 185/125 DL, 70/50 DB

Midline

With additional time remaining

10,9,8….1 reps of:

AbMat Sit Ups

KB Swings

Turn2CrossFit – CrossFit

There will be only one class at 9am on The 4th of July.

View Public Whiteboard

Warm-up

Run 300m, Row 300m, Ski Erg 25 Cals or AAB 25 Cals (Choose one)

3 Rounds (Go at a fast pace)

20m Bear Crawl

10m Burpee Broad Jump w/ 2 Squats

25 Double Unders

EMOM x 12

Odd – 3 Front Squats @ 60% of 1rm Back Squat

Even – 6 Back Squats @ Same load as above

Metcon (Time)

For time:

2K Row

Directly into 10 Rounds

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

Rx+ – 155/105

20 min time cap for entire workout. If you don’t finish, then please don’t click the RX or RX+ tab.

Back Squat (6×60%)

ONLY USE THIS SECTION TO QUICKLY AND EASILY GET YOUR PERCENTAGES and you can record your EMOM squats

Turn2CrossFit – Competition Training

View Public Whiteboard

Tempo Romanian Deadlifts

Every 2:00 x 5

5 Romanian DL

Handstand Walk practice

Sets 1-3: 35% of 1rm DL

Set 4-5: 40%

*4 second decent, 1 second pause at the bottom, regular stand

Metcon (Time)

“21 Guns”

21-15-9

Strict Pull-ups

Strict HSPU

Metcon (Time)

“Sugar Daddy”

21-15-9

Deadlift 225/155

Run 400m

Turn2CrossFit – Competition Training

View Public Whiteboard

Stamina Squats (3×6 & 6×6)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat on *both* lifts.

Metcon (Time)

Body Armor

3 Giant Sets:

10 Dumbbell Box Step Overs (24″/20″)

10 Tempo Dumbbell Bench Presses

Rest 2:00 between sets.

Metcon (Time)

“Fish out of Water”

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Barbell – 155/105

Turn2CrossFit – CrossFit

#neverMISSaMONDAY

View Public Whiteboard

Warm-up

3 min AAB, 3 min Row or 600m Run (Choose one)

8 min Running Clock

10 Thrusters 35/45

8 Burpees

6 V Ups

Shoulder Press (E2MOM x 6)

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Please have your %’s ready to go before we start lifting.

Record your heaviest single.

Metcon (Time)

For time

30 Push Press 95/65

10 Bar Muscle Ups

Run 400m

10 Bar Muscle Ups

30 Push Press

*sub BMU’s with Chest 2 Bar Pull Ups.

Rx+ – 115/80