Posts by: adminCF

6/23/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

Tabata Jump Rope

20 PT, 20 ATW

3 Wall Walks

Then 2 Rounds, 5 Reps each w/ empty bar:

Strict Press

Push Press

Jerk

Strict Press + Push Press + Jerk (Find Max!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

30 Double Unders

10 Right Arm Alt OH Lunge (50/35)

10 Left Arm Alt OH Lunge (50/35)
-Scaled-

10 Min AMRAP:

30 Single Unders

14 Alt OH Plate Lunge (25/15)

Accessory Work

Close Grip Bench Press, 3 x 10 @ 2211

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6/22/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Squat Warm Up

Back Squat (5-5-5-3-2-2)

Metcon (Time)

With a partner, sharing reps:

20 Burpees

100 Wall Balls (20/14)

20 Burpees

100 Push Ups

20 Burpees

100 TTB
-Scaled:

With a partner, sharing reps:

10 Burpees

50 Wall Balls (14/10)

10 Burpees

50 Push Ups

10 Burpees

50 K2E/Sit Ups

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6/21/18 CrossFit Lessons Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Pause Jump Squats

Then 2 Rounds, 3 Reps each w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Front Squat (Pause 2 seconds in hole)

Hang Power Clean

Hang Clean

Clean + Hang Clean (4 x (1 + 1) @ 85% of max Hang Clean)

*pause 2 seconds at knee first rep

Metcon (Time)

5 Rounds:

400m Run

8 Power Clean and Jerks (135/95)
-Scaled-

5 Rounds:

200m Run

8 Power Clean and Press (65/45) (or DB Clean and Press)

Accessory Work

KB Wall Sit, 3 x ME

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6/20/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

10 Air Squats

10 Drop Squats

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Power Snatch + Snatch Balance (4 x (2+1) @ challenging, but makeable weight)

Metcon (Time)

4 Rounds:

12 Alt DB Snatch (50/35)

20 box Jumps (24/20)

300m Row
-Scaled-

4 Rounds:

8 Alt DB Snatch (25/15)

12 Box Jumps/Step Ups

150m Row

Accessory Work

Plyo Push Ups, 4 x 10-15

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6/19/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

300m Row

10 Band Pull Aparts

10 Ring Rows (3 second eccentric)

Then 2 Rounds w/ empty bar or light DB:

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
-Scaled-

15-12-9

DB Thrusters

Jumping Pull Ups/Ring Rows

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Alt Rotating Med ball toss 10-20 reps for speed

Accessory Work

Hollow Hold Scissor Kicks, 4 x 20

https://www.instagram.com/p/Bj5H0P8j9F0/?hl=en&taken-by=functional.bodybuilding

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6/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

25 Jumping Jacks

10 Jump Squats

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (4 x 3 @ 80-85% of max OHS)

*Pause 2 seconds in first two reps

Metcon (Time)

5 Rounds:

10 OH Squats (95/65)(RX+135/95)

10 Burpees Over Bar

1:00 Rest

*15 Minute time cap
-Scaled-

5 Rounds:

5 Barbell Front Squats (65/45)

10 Burpees

1:00 Rest

Accessory Work

KB Deadbug, 3 x 20

https://www.instagram.com/p/Bj_ASf7jST7/?hl=en&taken-by=functional.bodybuilding

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6/16/18 CrossFit near Collingswood

CrossFit Turbocharged – CrossFit

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Warm-up

15 Med Ball Cleans

2:00/side Front Rack Mobility

Then 2 Rounds w/ empty barbell:

5 RDL

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans (below knee)

Power Clean + Hang Power Clean (Find max! (1+1))

Metcon (AMRAP – Rounds and Reps)

15 Minute Partner AMRAP:

Partner 1: Max Calorie Row

Partner 2:

1 Round of:

12 Hang Power Cleans (95/65)

12 Box Jump Overs (24/20)

12 Pull Ups

*Score rounds completed (rounds box) and total calories (reps box)*
-Scaled-

12 Minute Partner AMRAP:

Partner 1: 15 Cal Row

Partner 2:

1 Round of:

5 Hang Power Cleans (65/45)

5 Box Jumps

5 Pull Ups/Ring Rows

*Switch roles once both partners have completed their respective task, resting until your partner is finished if you finish your task first.*

Accessory Work

DB Split Squats, 3 x 12L/12R AHAP

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6/15/18 CrossFit near Haddonfield

CrossFit Turbocharged – CrossFit

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Warm-up

Rowling!

Then 2 Rounds:

10 Partner Wall Balls

10 Ring Rows @ 3111

10 Pendlay Rows

20 Jump Lunges

Pendlay Row (4 x 6 AHAP)

*Superset w/ Over-The-Shoulder Med Ball Toss x 5

Metcon (Time)

21-15-9

Wall Balls (20/14)

Alternating Box Step Ups (70/53)

Burpees to Bar
-Scaled-

15-12-9

Wall Balls (14/10)

Alternating Box Step Ups

Burpees to Bar

Accessory Work

Wall Walks, 4 x 5

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6/14/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Team Plate Race!

Then 2 Rounds, 3 reps each, w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OHS

Hang Power Snatch

Hang Snatch

Snatch Pull + Snatch (4 x (2 + 1) @ 80% of max snatch)

Metcon (4 Rounds for reps)

12 Min EMOM

Min 1: ME Air Squats :40

Min 2: ME TTB :40

Min 3: ME Push Ups :40
-Scaled-

12 Min EMOM

Min 1: ME Air Squats :30

Min 2: ME Sit Ups :30

Min 3: ME Push Ups :30

Accessory Work

GHD Back Extension, 3 x 10

https://www.instagram.com/p/BjQNYAwDIuw/?hl=en&taken-by=functional.bodybuilding

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6/13/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Jump Rope

20 Partner Push Ups

20 Partner Sit Ups

10 Glute Bridges

10 Supermans

10 Bench Press (empty barbell)

Bench Press (4 x 8 Unbroken @ challenging weight)

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

9 KB Deadlifts (70/53)

30 Double Unders

4 Lengths Farmer’s Carry (AHAP)
-Scaled-

9 Min AMRAP:

9 KB Deadlifts (light)

30 Single Unders

4 Lengths Farmer’s Carry (moderate)

Accessory Work

Alternating KB FR Strict Press, 4 x 6-8L/R (3 second eccentric)

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