Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

3 min bike/ski/row

2 rounds:

5 strict press

5 jerk dips

5 push press

5 jerk balance

7 EMOM x2

1st EMOM-2 push press + 2 tall jerk

2nd EMOM-3 heaving jerk dips

Split Jerk x3 (Weight)

Turn2CrossFit – Endurance Club

RUN RUN RUDOLPH (6 Rounds for time)

Every 7 min for 6 rounds:

Cycle through twice

A.) 700m run

7 Hang Power Cleans

7 Push Jerks

7 Back Squats

14 Synchro Pull-ups

*each partner does BB complex together (pick weight that you can complete unbroken)and then pull-ups synchro

B.) 700m run

49 GHDs/T2R

*one partner does ghds one round and t2r next round

C.) 700m run

63 Wallballs 20/14

*Alt partner Wallballs. (Optionfor 35 Wallballs and max Tire Flips/ Rope Climbs)
Score= Time for each interval

Turn2CrossFit – CrossFit

Team of 3! (Time)

For Time:

45 Cal Row

60 Thrusters 95/65

60 Cal Row

50 Power Snatches 115/85

75 Cal Row

40 Front Squats 155/105

90 Cal Row

30 Clean and Jerks 185/135

***One person on the team always holds a plank during the row, one rests, one works.

Core Finisher (Checkmark)

As a class…

4 Rounds:

:15 each movement

-Heel Touches

-Toe Touches

-Flutter Kicks

-Situps

Turn2CrossFit – CrossFit

Warm-up

300m row, run, ski, or 750m bike

10m elbow/reach

10 arm circles (forward & backward)

10 open/close arms

*3 rounds of*

5 PVC OHS

5 ring rows

50m run

3 Sets:

Take no more than 12 minutes on this lift.

Overhead Squat

5 Overhead Squats. Build up each set and try to go heavier than last time. Rest 2 minutes in between sets.

“Seals” (Time)

For Time (with a Partner)

Buy-In: 2,006 meter Ski

Then, 15 Rounds of:

12 Dumbbell Thrusters (2×50/35 lb)

10 Stone Over Shoulders (100/70 lb)

Cash-Out: 2,947 meter Bike

*Every 7 minutes, perform 22 Burpees (each)

Time Cap: 40 minutes
This hero workout is dedicated to Detective Joseph Seals, Jersey City Police Dept., NJ, who was killed in the line of duty on December 10, 2019, while attempting to make contact with a suspicious person.

This workout was designed by Coach Jeffrey Johnson of Black House Strength & Conditioning @blackhousestrong (Jersey City, NJ, USA).

In a conversation with WODwell, Jeff told us that he designed the workout in Det. Seals’ honor and asked that Black Houses’ members make a donation to Det. Seals’ family.

According to Jeff, the rep scheme signifies:

– 40 for his age when he passed

– 2006 for the year he joined the Jersey City Force

– 15 rounds for the number of years he was on the force

– 12 and 10 reps for the day he passed

– 2947 for his badge number

The final 22 burpees in 7 minutes represent the 22 veterans who commit suicide every day, 7 days a week.

Jordan (Time)

For time:

100 Kettlebell Swings (53/35)

100 Sit-ups

100 Air Squats

100 Push-ups
This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.

Turn2CrossFit – CrossFit

Warm-up

400m run or row

achilles stretch on rig

PVC pass throughs and shoulder stretches

*3 rounds of*

15 DU’s

5 push ups

6 box step ups/jumps

1:00 min row

“Los Pollos Hermanos” (Checkmark)

25 Minute EMOM:

Min 1- 40 Double Unders

Min 2- 8 Burpee Box Jump Overs 24/20″

Min 3- 20/15 Cal Row

Min 4- 5 Shoot Throughs + Max L Sit Hold in remaning time

Min 5- REST

()

Turn2CrossFit – CrossFit

Warm-up

300m run or row

worlds greatest stretch

9-6-3

power cleans 45/35

front squats as close to rig as possible

Kip swings

12 Min EMOM

Squat Clean+ Front Squat

Build up to heaviest possible.

“Monk’s Cafe” (Time)

For Time:

30-20-10

Hang Power Cleans 95/65

Toes to Bars

directly into..

20 Squat Cleans 135/95

*Complete the 30-20-10 and then cash out with the 20 squat cleans.

Rx+=115/85, 155/105

Turn2CrossFit – CrossFit

Warm-up

400m row

iron cross stretch

achilles stretch on rig

thread the needle stretch

*3 rounds of*

5 scapula pull ups

10m walking lunges

3 burpees

()

10 Sets: (:30 WORK/:30 REST)

Alternate between the two movements

Strict Pull-Ups

Get as many as you can in the :30. Scale with negatives.

Score= Biggest Unbroken Set!!

Overhead Lunge Hold with Barbell (Weight)

Pause with knee above the floor. Alternate legs each set.

Scale with barbell on your back or use bodyweight.

“Peach Pit” (AMRAP – Rounds and Reps)

16 Minute AMRAP:

40m DB Front Rack Walking Lunges 50s/35s

10 Burpee Bar Touch

20 DB Push Jerks

10 Burpee Bar Touch
10m= 1 rep