Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10m quad stretch

10m lateral lunge

5 sumo squats

*INTO 3 ROUNDS OF*

12/9 cal bike

3 Ashley’s
1 Ashley = 1 burpee, 1 jumping pull-up, 2 air squats

Bauer (Time)

For Time

2 minute Elbow Plank (in silence)

13 Burpees

18 Kettlebell Swings (50/35 lb)

31 Push-Ups

53 Goblet Squats (50/35 lb)

53 Burpees

31 Kettlebell Swings (50/35 lb)

18 Push-Ups

13 Goblet Squats (50/35 lb)

2 minute Wall Sit (in silence)
This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018.

We first found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police Officer. Hearing about this and reading about office Bauer broke my heart. I decided that I wanted to honor his memory using equipment I had at my house. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD I had in mind to make it more Hero WOD status!”

Metcon (Time)

Teams of 2:

30 Rounds: (I go, you go)

8 Cal Bike

6 Chest to Bar Pullups

4 Thrusters 95/65

*Partner 1 completes full round before Partner 2 starts on the bike.
RX+=135/95

25 Minute Time Cap

Accessory Work

Metcon (Weight)

3 rounds

10 skull crushers

10 db bench press

10 db reverse fly

https://youtu.be/ApotwpfBhoA

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

couch stretch

Worlds greatest stretch

Iron cross

*2 ROUNDS OF*

1:00 DU’s

10m inch worm w/2 pushups

20 flutter kicks

5 kip swings

“Buzzer Beater” (Weight)

25 Minute EMOM:

Min 1- 15/12 Cal Ski

Min 2- 20 Toes to Rings

Min 3- 6R/6L Bottoms Up KB Front Rack Reverse Lunges

Min 4- 20 Abmat Situps

Min 5- Rest
Rx+= GHD situps

Score weight of KBs

Bottoms UP KB Front Rack Reverse Lunges https://www.youtube.com/watch?v=LbDIbsitkQc

Accessory Work

Metcon (No Measure)

3 rounds

20 GHD hip extensions

10 superman to hollow rock

50m backwards tank pull

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10m elbow/reach stretch

Pigeon stretch

PVC pass throughs & around the world’s

*6:00 EMOM*

20m shuttle sprint (forward then backward)

5 medball cleans 20/14

5 ring rows

WOD Naz (Time)

Run 1 Mile

then

59 Wall Balls

then

3 Rounds for time

12 Squat Cleans

18 Pull-ups

23 Box Jumps (24″/20″)

cash out

1 heavy clean/snatch

100m Buddy Carry
https://youtu.be/OxHa7oBdSA8

The fireman carry is to represent carrying him to safety. I want to be clear, that on March 23 I was unable to lift my fellow Marine and so we had to drag him to safety. So this fireman carry of your buddy is left open to interpretation. So if it’s a sandbag or a punching bag or whatever is heavy. Note: It’s not a farmer carry [weight should be carried over the shoulder].”

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10 Banded pull aparts (across chest & OH)

10 Banded good mornings

1:00 Handstand hold

*INTO 2 rounds of*

1:30 bike

10 deadlifts 45/35

10 push press 45/35
Add weight 2nd round

Strength EMOM

10 Minute EMOM: (ALT MOVEMENTS)

Min 1- 8 Deadlifts

MIn 2- 8 Push Press
Pick a challenging weight for each movement. (50-60% of 1RM) If possible, share a bar with someone and go on alternating minutes.

Score TOTAL weight in notes.

“Shoot Out” (3 Rounds for reps)

4 Minute AMRAP:

12 Deadlifts 225/155

12 HSPU

-Rest 1 Minute

4 Minute AMRAP:

Max Cal Bike

-Rest 1 Minute

4 Minute AMRAP:

12 Deadlifts

12 HSPU
Score= total reps for each AMRAP

Accessory Work

Metcon (Time)

Run 1 mile

200m moderate/recovery pace

200m fast pace

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Warm-up (No Measure)

3 rounds of:

10/8 cal row

3 wall walks

5 :08 sec tempo wall therapy air squats
https://youtu.be/hV_rDOloxCI

Overhead Squat

Take 5 sets to build up to a heavy set of 3. Rest 2 minutes between sets.

“Walk Off” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

30/24 Cal Row

30 Burpees over the Rower

Accessory Work

Metcon (Time)

3 rounds

30s hold in rings

(Top of dip)

60s bar hang

30s plank hands in rings

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Warm-up

3 min row/ski/bike

add weight to bar in second round.

10 minute EMOM

1st min:

3 split jerks pausing in the catch for 3 seconds

2nd min:

2 High hand power clean

1 Low hang squat clean

3cleans+2FS+1 split jerk

Athlete will perform 3 cleans (yes these are squat cleans) into 2 front squats into 1 split jerk

Start at 60% of your C&J and keep going up in weight after each set.

Turn2CrossFit – Endurance Club

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Sweet 16 (Time)

Sweet 16

8 rounds

16 GHD Sit-Ups

16 cal Knee Ski Erg

200m Run

Burpee Ring MU*

*Descending 8-7-6-5-4-3-2-1

Buy out: 1600m Run

Sweet 16- Consolation Bracket (Time)

8 Rounds

200m Run

16 Abmat Sit-Ups

16/11 Cal Ski Erg

Burpee + Broad Jump + Banded Ring MU*

* Descending 8-7-6-5-7-3-2-1

Buy Out: 1600m Run
Complete Burpee Broad Jumps, then separately BRMU

Ex:

8 Burpee Broad Jumps + 8 BRMU