Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

2 Rounds

10 Shuttle Sprints

10m Burpee Broad Jumps

10 Ring Rows

5 Sumo Squats

Then……

:30 sec Couch Stretch each side

:30 sec Calf Stretch each side

Metcon (Time)

“Murph Training”

Run 100m

2 Round Cindy

Run 200m

2 Rounds Cindy

Run 300m

2 Rounds Cindy

Run 400m

2 Rounds Cindy

Run 500m

2 Rounds Cindy

RX+ – Weighted Vest 20/14

cool down

Cool Down with:

(pick one)

5 Min Air Assault Bike Moderate Pace

5 Min Rower Moderate Pace

5 Min Static Stretching

Turn2CrossFit – CrossFit

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Warm-up

Run 500m

2 Rounds

50 Single Unders

20 Partner Wall Ball Sit Ups

Metcon (AMRAP – Reps)

3 Rounds

90 sec on/15 sec off

Box Jumps

Plate OH Walking Lunge (l/r=1) 45/35

Ski Erg Cals

Wall Balls

Rest 3-5 Min

Then………

Bench Press (6 x 3 Building)

*Perform 50 Double Unders after each set.

**Record your heaviest Triple.

Turn2CrossFit – CrossFit

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Warm-up

10 Min Running Clock

With a Band Perform:

15 Pull Apart

15 OH Pull Apart

15 Behind the Back Pull Apart

15 Pass Throughs

15 OHS

Then…….

Pick One: Row 500m, Ski Erg 400m, Air Assault 20 Cals, Run 400m

Gymnastics

5 Rounds

EMO3M

5 HSPU (Kipping or Strict)

4 Pistol Squats (2 ea side)

3 Toes 2 Bar (Kipping or Strict)

2 Wall Walks

1 Bar or Ring Muscle Up

This is a no stress and no measure activity. Play with the movements and have fun with it. If you’re not able to complete these in the time frame, then modify and move through it as an AMRAP. Your coach will help you out with all modifications. If you feel as though you can get through it strict, then do so. Just have fun with it.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Sprint 200m

12 Burpees Over DB

10 DB Hang Squat Cleans

*Run = 2 reps

Turn2CrossFit – CrossFit

#nevermissamonday

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Warm-up

Run 400m

10 Thrusters 45/35

20m Bear Crawl

30 ea of Banded Spread apart & OH Spread apart

1 Round of Strict Cindy

Push Press (10@60%, 8@65%, 6@70%, 6@75%, 6@80%)

Record your heaviest set of 6 reps.

Metcon (AMRAP – Reps)

4 Rounds for Reps of:

2 Min Max Cals Rower

2 Min Max KB Swings 53/35

Rest 1 min

RX+ – Air Assault Bike & 70/53

*No substitutions on RX+

Shoulder Press (5@60%, 5@70%, 5@75%, 5@75%)

Record your heaviest set of 5 reps.

Turn2CrossFit – CrossFit

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Turn2CrossFit – CrossFit

8am Yoga
9am Turn 2 CrossFit our WOD version of an Easter Egg Hunt!

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Metcon (No Measure)

The Magic Word is Easter!!

Come hoping to try something a little different, have a little fun, be a little silly, and enjoy getting your sweat on today!

Set-up:

-We have about 108 eggs, so if 20 people show up we will get about 5 eggs each.

-We will distribute the eggs along our 300m route.

-You will set up a barbell with whatever weight you want (I would caution you not to exceed 135#/95#), but if your egg contains a barbell task, you must perform the tasks with that barbell and chosen weight.

Rules:

-You may only pickup one egg at a time.

-You must try and have fun, some eggs will contain silly tasks.

-You must attempt to do the task in each egg.

-No switching eggs with another person in the gym.

-No peeking! You must open the egg inside the gym.

Turn2CrossFit – CrossFit

Saturday 9am class will be an Easter Egg Hunt. Should be fun!

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Warm-up

15 minute clock (in no particular order)

Run 100m

10m Inch worm

Air Assault Bike 10 Calories

Pigeon Stretch each side 30 seconds

Back Squat (10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80%)

Front Squat (5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups