Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Run 800m

Banded W Pull-aparts

Overhead Pull-aparts

PVC Pass Thrus

8 Rounds Alternating Tabata Plank & Ab Mat Sit-ups

Weaver (Time)

4 Rounds for time:

10 L-pull-ups

15 Push-ups

15 Chest-To-Bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups
In honor of U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, died on September 9, 2010
To learn more about Weaver click here

Turn2CrossFit – CrossFit

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Accessory Work

18 Minute Running Clock

Evil Wheels x5

Russian KB Swings (heavy) x10

Handstand Walk Practice (10m or 10 attempts)

Metcon (5 Rounds for distance)

5 Rounds

Max Distance Row 4:00

50 Double-Unders

Turn2CrossFit – CrossFit

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10 Minute EMOM (1-1-1-1-1-1-1-1-1-1)

Squat Clean & Jerk

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Turn2CrossFit – CrossFit

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Warm-up

12 Minute Clock

Row 700m

10m Spiderman Stretch w/reach

10m Toe Grab Hamstring Stretch

3 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

Back Squat (10@60%, 8@65%, 6@ 70%, 6 @ 75%, 6@ 80%)

Record your heaviest set of 6

Front Squat (60%, 70%, 75%, 75%)

All sets of front squats are 5 reps

Metcon (Time)

3 Rounds for time:

15 Thrusters (95#/65#)

15 Pull-ups

Turn2CrossFit – Endurance Club

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Warm-up

6 rounds of:

Row 200m

Run 200m

Bike 10 Calories

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Turn2CrossFit – CrossFit

Yoga canceled this week, will resume next week.
CrossFit 9am
Weightlifting 10am

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Warm-up

Run/Row 800m

40m Walking Lunges

50 Ab Mat Sit-ups

10 OH Squats w/Barbell

20 Banded “W” Pull-aparts

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20 Minutes

Partner A- Max Distance Overhead Walking Lunge w/barbell (95/65) 10m increments.

Partner B

8 Toes To Bar

8 Knees to Elbows

8 Handstand Push-ups
The partner doing OH Walking lunges does not need to stop at 10m. They can lunge for 40m (or more) if they want, so long as it is unbroken.

Partner B cannot work unless the barbell is overhead of Partner A

Turn2CrossFit – CrossFit

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Warm-up

25 Cal Row or 25 Cal Ski Erg or 25 Air Assault Cals

Junkyard Dog

3 Rounds of Cindy

Metcon (Time)

For Time:

“Isabel”

30 Snatch 135/95

10 Ring Muscle Ups

“Grace”

30 Clean & Jerk 135/95

10 Ring Muscle Ups

30 Thrusters 135/95

10 Ring Muscle Ups

Scaled Version:

*1 Strict Pull Up + 1 Strict Ring Dip = 1 Ring Muscle Up.

Time Cap is at the 1 hour class time.