Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Alternating EMOM for 8 Minutes:

Odd: Hollow Rock :45 seconds

Even: Superman Rock :45 seconds

100m Row (Time)

100m Row
3 attempts at your best time. Be sure to try different dampener settings.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Partner Workout:

20 Double Unders

5 Burpees

5 Toes to Bar

*Partner must hold an empty barbell back squat “in the hole”

Handstand Walk (Max Distance)

5 Minutes of Practice

10 AM Weightlifting Class (1 Rep Max)

Jerk Practice

Footwork Drills

Set Up (Jerk Rack, Barbell & Hand Placement)

Dip Drills

Dip Drive Loose Arms

Dip Drive Punch Down

20 Minutes to Find 1 Rep Max

Announcements

Friday Evening’s are now 4p and 5p on the hour. Please note the change

Turn2CrossFit – CrossFit

Be ready to pick one Hero Wod and get after it. Don’t waste ANY time today. These hero wods are going to take some time. All Hero Wods will have a 50 min time cap.

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Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
BONUS‼️‼️‼️These Air Squats will count towards The Booty Buster Challenge 👍👍

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
BONUS‼️‼️

These Air Squats can be used for The Booty Buster Challenge 👍💪

Announcements

Friday Evening’s are now 4p and 5p on the hour. Please note the change

Turn2CrossFit – CrossFit

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Warm-up

2 min AAB or Rower

2 Rounds

10m Spider-Man w/ Reach

10m Burpee Broad Jump

10 Ring Rows

Metcon (Time)

100 Unbroken Partner Wall Balls

*Find a partner and perform 100 Wall Balls WITHOUT letting the ball touch the ground. There is NO REST BETWEEN TRANSITIONS‼️

Penalty = 10 Syncro Bar Touch Burpees

Metcon (Time)

For time:

21-15-9

Push Jerk 115/75 times RX+ – 155/110

5-3-1

Rope Climbs RX+ – Start from seated position

Announcements

Friday Evening’s are now 4p and 5p on the hour. Please note the change

Turn2CrossFit – CrossFit

HEADS UP MEMBERS!!!!!!
You MUST sign into class!!!!!
Running Club every Sunday @ 9am.
Weight lifting every OTHER Saturday.
Coming soon: Strength Class in February.

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Warm-up

10 min running clock

35 Double Unders or 70 Single Unders

1 Round of Cindy

EMOM x 10

Odd – :45s of Alternating DB Snatch (something manageable)

Even – :45s of V-Ups

Metcon (Time)

3 Rounds for time of:

10 DB Squat Cleans 55/35

5 Bar Muscle Ups

10 DB Thrusters 55/35

5 Bar Muscle Ups

Sub the BMU w/ 10 Chest to Bar Pull Ups

Note: Use bands if needed for the C2B pull ups, but get your chest to the bar!!!!!

Announcements

Friday Evening’s are now 4p and 5p on the hour. Please note the change

Turn2CrossFit – CrossFit

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Warm-up

20 Shuttle Runs (Forwards & Backwards)

2 rounds

10m Toy Soldier

10m High Knees

10m Butt Kickers

6-10 Superman/Hollow Rock

Deadlift (5x3x1x1x1 )

20 min time cap

5 @ 65%

3 @ 75%

1 @ 85%

1 @ 90-95%

1 @ 95-1RM

Use these percentages to help establish a 1RM of your Deadlift.

Note:

This concludes our Wendler Program. Stay tuned for the next strength program coming soon.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25 Calories Row

15 KB Swings 53/35

10 Box Jumps 24/20
This AMRAP will be followed by a Max Effort Elbow Plank Hold (Not weighted).

Max Effort Plank Hold

15 seconds = 1 Rep

Announcements

Friday Evening’s are now 4p and 5p on the hour. Please note the change

Turn2CrossFit – CrossFit

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Warm-up

Choose one: Run 400m, Row 400m or Bike for 2 min

Then….

EMOM X 10 min

Odd – 10m Bear Crawl & 10 Jumping Jacks

Even – 10m Walking Lunge & 5-10 Push Ups

Push Press

15 min to establish a Heavy 2RM Push Press

Metcon (Time)

For Time:

500m Row

Then….

21-15-9

Toes to Bar

Push Press 95/65

Lateral Burpees over Bar

Then….

500m Row

RX+ – 115/80

Announcements

Friday Evening’s are now 4p and 5p on the hour. Please note the change

Turn2CrossFit – CrossFit

NOTE:
Today is the first day of our 9am Endurance Class. Michelle Kibby will be helping with the programming for all that want to attend. Just because it might rain, does not mean that we will be cancelling the class. Keep a heads up for further notice.

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