Knowledge Bombs

Turn2CrossFit – CrossFit

O Me! O Life!
BY WALT WHITMAN
Oh me! Oh life! of the questions of these recurring,
Of the endless trains of the faithless, of cities fill’d with the foolish,
Of myself forever reproaching myself, (for who more foolish than I, and who more faithless?)
Of eyes that vainly crave the light, of the objects mean, of the struggle ever renew’d,
Of the poor results of all, of the plodding and sordid crowds I see around me,
Of the empty and useless years of the rest, with the rest me intertwined,
The question, O me! so sad, recurring—What good amid these, O me, O life?

Answer.
That you are here—that life exists and identity,
That the powerful play goes on, and you may contribute a verse.

If you don’t like reading, click here.
https://www.youtube.com/watch?v=aS1esgRV4Rc

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Warm-up

3 Minutes Air Assault Bike

6 Minutes Concept 2 Rower

Run 300m

Robin Williams (Time)

5 Rounds

9 Calorie Row

9 Wall Balls

9 Toes to Bar

9 Burpees

9 Deadlifts (225#/155#)

9 Calories Air Assault Bike

9 Overhead Squats (115#/80#)
We will set out some community deadlift barbells and some community Overhead Squat barbells.

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Warm-up

100 Single Jump Ropes

50 Jumping Jacks

20 Strict Pull-ups

Metcon (Time)

Option 2:

100 Double-Unders

50 Sit-ups

100 Double-Unders

40 Sit-ups

100 Double-Unders

30 Sit-ups

100 Double-Unders

20 Sit-ups

100 Double-Unders

10 Sit-ups
Do this workout if you’re good at double-unders and you’ve done Annie a bunch of times.

Annie (Time)

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

cool down

Sphynx pose for two minutes

Calf smash for two minutes each calf

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Warm-up

8 x 10m Forward & Backward Run (gradually faster)

20 Supermans

Couch Stretch

Hamstring Stretch (Against Wall Back on floor)

Warm-up for Back Squat weights

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30 Back Squats @ 135#/95#

Run 300m
Barbells must come from the ground.

Try and choose a weight that you are able to complete the first round without putting the bar down.

cool down

ROMWOD

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Warm-up

“Always Remembered” (Time)

Teams of 2 for time:

Buy-in: 2001m Row

then

4 Rounds:

9 Rope Climbs

11 Bear Complexes (95#/65#)

then:

Cash-Out: 2977m Row
1 Bear Complex=

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 BTN Push Press

RX+ is 135#/95# (the workout was written as 135#/95#)

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#nevermissamonday

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Warm-up

800m Run

Bent Over Row x15 (35#/25#)

20 Burpees

Metcon (Time)

EMOM 10 Push-ups on DBs, workout is 100 Push Press with DBs 35#/25#.

Clean and Jerk (1 rep max)

Turn2CrossFit – CrossFit

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Turn2CrossFit – CrossFit

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