Knowledge Bombs

Turn2CrossFit – CrossFit

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Metcon (AMRAP – Reps)

50 Push-Press (95#/65#)

1 Rope Climbs

40 Wall Balls (20#/14#)

2 Rope Climbs

30 Box Jumps (24″/20″)

3 Rope Climbs

20 Air Assault Calories

2 Rope Climbs

10 Bar Muscle-Ups

1 Rope Climbs
Time Cap 20 Minutes

Warm-up (No Measure)

Run 800m

10m Spiderman Walk with reach

5 Air Assault Calories

10 Squats

10 Strict Press with empty Barbell

10 Strict Pullups

10 Box Jumps

10 Wall Balls

ROMWOD (No Measure)

Grab a short version of a daily ROMWOD and do it.

Turn2CrossFit – CrossFit

There is just one workout today. The workout is the New Benchmark Metcon. After you complete the workout for time, record your lifts in the appropriate sections so that Wodify will track them correctly.

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Redline to Redline (Time)

6 Snatches and 6 Clean & Jerks for time.

***However!!

You must row or bike (m)14/(f)10 calories in under 60 seconds in order to qualify for an attempt at the lift.

*If you fail to get the calories, you must retry the row/bike. You are allowed to repeat a weight, increase, or decrease your weights as needed.

You may not count an attempt as a zero. You must have a successful lift before returning to the bike/row.

Snatch (1-1-1-1-1-1)

You must row or bike (m)14/(f)10 calories in under 60 seconds in order to qualify for an attempt at the snatch. If you fail to get the calories, you must retry the row/bike. You are allowed to repeat a weight, increase, or decrease your weights as needed.

Clean and Jerk (1-1-1-1-1-1)

You must row or bike (m)14/(f)10 calories in under 60 seconds in order to qualify for an attempt at the clean & jerk. If you fail to get the calories, you must retry the row/bike. You are allowed to repeat a weight, increase, or decrease your weights as needed.

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20 Minute
Alternating EMOM
Odd Minute: Back Squat Max Reps 155/105#
Even Minute: Max HSPU (sub Ring Dips)
*Max Reps means as many reps as possible within the 60 seconds, it can be multiple efforts within the single minute.

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Warm-up

100m Walking Lunges

20m Inch Worms with 2 Pushups

3 Wall Walks

Back Squat (EMOM Odd Minutes)

Max Reps Back Squats In Each of the Odd Minutes

Handstand Push-ups (EMOM Even Minutes)

Max Reps of HSPU on the even mins

cool down

20 Sots Presses with PVC/Trainer-Bar/Empty-Bar

Couch Stretch 1 Minute Each Side

Barbell Tricep Smash 1 Minute Each Side

Pigeon Stretch with quad stretch 1 Minute Each Side

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Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Warm-up

cool down

Turn2CrossFit – CrossFit

Sadly, Tony’s Stepfather passed away and he is needed out of town. We have called in a bunch of favors in order to run a full schedule today. Please be patient and courteous to the coaches that have stepped up and volunteered to make today happen.
Thank you,
Jake

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Metcon (Calories)

Tabata Row or Bike for Calories

Warm-up

100 Jump Rope (Singles while running in place)

Couch Stretch L/R

40 Mountain Climbers

Spiderman Stretch with Reach L/R

20 Toes To Bar or Hanging Knee Raises

10m x 8 Shuttle Sprints

20 Perfect Squats (go slow, do them as perfectly as you can)

The Hobbler (Time)

4 Rounds for time:

400m Run

50 Air Sqauts

*Rx+ Wear a vest

cool down

Walk 200m

20 Triple Unders (Or double-unders if you need to work on those)

Pigeon with reach back quad stretch 1 Minute each side

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Turn2CrossFit – CrossFit

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Metcon (Time)

For Time:

400m Run

30 Toe 2 Bar

20 Single Arm DB shoulder to overhead (10 each) 70/40

10 Burpee Box Jump Over 24/20

5 Squat Clean 155/105

10 Burpee over bar

20 Single Arm DB shoulder to overhead (10 each) 70/40

30 Toe 2 Bar

400m Run

Warm-up

2-3 minutes bike or row

Then 2 rounds of:

1 round of Cindy

6 Sampson Stretches

20 PVC Passthroughs