Knowledge Bombs

Turn2CrossFit – CrossFit

“Lt. Brad Clark” (Time)

For Time:

Buy In: 95 Double Unders

6 Rounds:

10 Single Arm (alt) DB Clean and Jerks 50/35

11 Burpees

18 Weighted Lunges (alt) 50/35

Cash Out: 95 Double Unders
This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.

Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.

WODwell first saw this workout when it was posted by CrossFit Tidewater  @crossfittidewater  (Chesapeake, Virgina, USA) on October 15, 2019, and we received a submission by the creator, Brian Campbell, shortly thereafter.

In an email with WODwell, Campbell (who is also a Virginia firefighter and Level 1 Coach), told us that he created this workout mainly for the members of his firehouse, many of whom were friends with Lt. Clark.

Campbell also wanted to add additional weight to the  #moveover  campaign launched by the Virginia Legislature in Lt. Clark’s honor. This campaign designated the month of June as “move over awareness” month in VA, prompting driver’s to slow down and give adequate space to emergency workers on roads and highways.

For the rep scheme and movements, Campbell notes “the cash in cash out idea came to me because he was killed on interstate I295 so doing two sets of 95 double unders. 6rounds because Lt Clark was responding from company 6. And 10/11/18 rep scheme is the anniversary of his death.”

He also wrote that the workout specifically calls for dumbbells because barbells are not nearly as common in firehouse weight rooms as dumbbells.

Team of 2! (Time)

For Time: 35 minute time cap

3 Rounds:

30 Pullups

20 HSPU

30 Power Snatches 95/65

then.. 50 Cal Ski

2 Rounds:

30 Pullups

20 HSPU

30 Power Cleans 135/95

then.. 50 Cal Bike

1 Round:

30 Pullups

20 HSPU

30 Front Squats 185/135

Score= time or 1 second penalty for every missed rep.

Split work evenly between partners

Turn2CrossFit – CrossFit

Warm-up

400m run

banded shoulder stretches

3 rounds:

10m burpee broad jump

10 air squats

5 push press (increase weight each round)

50m run

Push Press

Take 15 minutes to build to a heavy 3 rep Push Press

“Witches Brew” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

12 Push Press 115/85

24 Ball Slams 30/20

200m Run
Rx+=135/95

100m=1 rep

Turn2CrossFit – CrossFit

Warm-up

on a 9:00 min clock:

400m row

5 Cherry pickers

AMRAP with remaining time

-:30 sec hand plank hold

-5 empty barbel good mornings

-5 empty barbell deadlifts

-6 box step ups

Deadlift

3-3-3-3-3-3

Take 15 minutes to build to a 3 rep deadlift. Increase weight each set.

“Corn Maze” (3 Rounds for reps)

15 Minute EMOM:

Min 1- Max Cal Ski

Min 2- Max Alt. DB Snatches 50/35

Min 3- Max DB Pull Through

Min 4- Max Box Jumps 24/20″

Min 5- Rest
Score= total reps for each round

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Turn2CrossFit – CrossFit

Warm-up

300m run

5 yogi push-ups

*3 rounds of*

5 (1) burpee to plate + plate to OH  25/15

10 Russian twists (r/l=1)

5 power cleans 45/35

3 Position Power Clean (Weight)

Take 15 minutes to build to a heavy 3 position power clean.

First position at the high hang, then above the knee, and then from the ground.

“Black Cat” (Time)

For Time:

Buy In- 200m Farmer Carry 53s/35s

into..

21-15-9

Hang Power Cleans 115/85

Lateral Burpees over the Bar
Rx+=135/95

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

10m Spider-Man crawl

10-7-4

cal row

perfect air squats

knee raises

Row for Calories (4 Rounds for calories)

3 Minute Row

-Rest 3 Minutes

2 Minute Row

-Rest 2 Minutes

1 Minute Row

-Rest 1 Minute

:30 Row

*Score total calories (No Rollovers)

“Jack O’Lantern” (Time)

3 Rounds For Time:

500m Row

15 Front Squats 135/95

15 Toes to Bars

Rx+=Overhead Squats

Turn2CrossFit – CrossFit

Warm Up

3 min bike/row/ski

10m ankle lunge with reach

10m duck walk

10 side lunge

10 sumo squats

15 banded pull aparts

10 banded presses

10 Lu raises

Burgener Warm up

10 Min EMOM

3 Slow pull to low hang position

2 Snatch high pull

1 Snatch

Low hang snatch x2 + 2 snatch (Weight)

Turn2CrossFit – Endurance Club

High Score (AMRAP – Reps)

High Score Teams of 4 (2 will work)

Team 1: Runs

Team 2: Works

3-2-1: Team 1 runs while Team 2 works, when Team 1 returns you switch.

Goal when working: most points.

Sit-Up: 1pt

Push-Up: 1pt

Boxes Jump: 2 pts

BMU: 3pts

Curtis P (95/65): 4pts

Tire Flip: 5pts

Large Tire Flip: 15pts

Must run x 2: 800, 600, 400, 200, and 5 x 100m sprints (reqd 20 sec rest for sprints)

Game: Team 1 does not tell the other team what run they are on but must complete all 10 runs. Team 2 has both athletes work as amrap- choosing how to score high. Switch when runs are completed. High score wins.

**Modifications must be negotiated for pts.
Curtis P = Power Clean + Rlunge + Llunge + Push Press