Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

500m row

Worlds greatest stretch (each side)

10 banded pull aparts (across chest & overhead)

*THEN 2 ROUNDS OF*

300 row

10 :03 sec tempo supermans

5 deadlifts 45/35

5 Kang squats 45/35
Add weight 2nd round

https://youtu.be/p2cQp1aAWjc

Back Squat

5×3 -Rest 2 minutes between sets

*Add weight from last 5×3 back squat lift

“Sweethearts” (Time)

For Time:

10-1

Push Jerk 135/95

Deadlift
Rx+=175/125

Accessory Work

Metcon (No Measure)

3 rounds

5 big kip swings

(Try to get hips to bar)

10 rower pike ups

https://youtu.be/f9PsnmkQxlE

5 bar muscle up drills

https://youtu.be/NjseWnHc3PM

(Do your best on these! If your hips and legs do not come off the floor, don’t worry, just engage your muscles the best that you can.)

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

3min Bike/row/ski

2 Rounds:

10m Lunge with twist to each side

10m spiderman with reach

10 warrior squats

https://www.youtube.com/watch?v=oaUrbXs5fe0

Metcon (No Measure)

3 hang dead lift + 1 hang clean
Every 90secs x 7

https://www.youtube.com/watch?v=8kLQHTHx3m0

1 Power clean + 2 hang cleans

Turn2CrossFit – Endurance Club

View Public Whiteboard

Warm-up (No Measure)

300m Run

20 sec Dead-Hang

10 push jerks

5 Dball

200m Run

20 Kip Swings

10 push jerks

5 dball

100m Run Backwards

100 yard Touchdown (Time)

800m Run

100 Alt DB CJ

800m Run

100 T2B

800m Run

50 Bar MUs

800m Run

100 DBall GTOS

Partners run together, Break up work as desired.

Turn2CrossFit – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

30:00 min AMRAP teams of 2

40 power snatch 95/65

40 box jumps

200m partner run

40 push press 95/65

40 slam balls

200m partner run

40 sumo deadlifts high pulls 95/65

40 pull-ups

200m partner run
Split work evenly

One partner works at a time

Pick your slam ball weight (no 10#)

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

300m run

10m lateral lunge

5 sumo squats

10 arm circles (forward & backward)

10 open/close arms

*THEN 3 rounds of*

5 burpees

10 air sqiats

5 shoulder press 45/35
Add weight

Shoulder Press

3×5 -Rest 2 minutes between sets

*add weight from last week

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Metcon (Time)

Teams of 2 Wod! “I Go, You Go”

20 Rounds For Time:

7 Cal Row

6 Pushups

5 Hang Power Clean and Jerks 95/65

4 Lateral Burpees over the bar

*Time Cap 25 Min

Accessory Work

5 rounds

50m tank push

50m tank drag (pull backwards)

10 tibialis raises

https://youtu.be/pz70FwVRDJE

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3:00 bike

10-1 jumping jacks

1-10 abmat situps

“Regulate” (4 Rounds for reps)

Every 6 Minutes x 4

100 Double Unders

300m Run

Max Cal Bike

Accessory Work

3 sets

10/side GHD oblique crunch

https://youtu.be/nO2bm0WjBcI

10/side single leg RDL’s (kettlebell)

30s GHD paddling

https://youtu.be/haEB59zyCAg

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

300m run

Iron cross

Thread the needle

6 warrior squats

*2 rounds of*

10 hallow rocks

10 shoulder taps

10 kipping swings

5 medball cleans 20/14

Handstand Skillwork

4 Sets:

A. 5/side Single Arm Arnold Press with OH hold. Use DBs

B. Max distance HS Walk/ 2-3 attempts at HS Walk to wall/ 2-3 wall walks

-rest 1 minute between sets

-score db weight
https://youtu.be/QnOUIqAVRNI

“Wanna Be A Baller” (Time)

For Time:

40/30 Cal Row

30 Wallballs 20/14

20 Toes to Bars

20/15 Cal Row

30 Wallballs

40 Toes to Bars
Rx+=

For Time:

50/40 Cal Row

40 Wallballs 20/14

30 Toes to Bars

35/20 Cal Row

40 Wallballs

50 Toes to Bars

Accessory Work

3 sets

10/side plank db pull throughs

https://youtu.be/Zko5x2SoQmo

10 prone behind the neck press

https://youtu.be/RMbfb4aXCfs

10 lat eccentrics with PVC

https://youtu.be/qsLOcUKKik8