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3/23/19 CrossFit Open Workout 19.5

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

50 Jumping Jacks

10 Scap Pull Ups

10 Ring Rows @ 3 second tempo

10 Hollow Rocks

Kipping (Learn the skill!)

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (Time)

Open Workout 19.5

33-27-21-15-9:

Thrusters (95/65)

Chest-to-bar pull-ups

Time cap: 20 minutes
-Scaled-

33-27-21-15-9:

Thrusters (65/45)

Jumping Pull Ups

27-21-15-9

Thrusters (45/35)

Ring Rows

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3/22/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, Squat Warm Up (start @ air squats)

Metcon (AMRAP – Rounds and Reps)

Partner WOD, 12 Minute AMRAP:

30 Partner Push Ups

30 Partner Sit Ups

400m Run (together!)
-Scaled-

Partner WOD, 12 Minute AMRAP:

20 Partner Push Ups

20 Partner Sit Ups

200-400m Run (together!)

Back Squat (4 x 4 @ 70-80% of 1RM)

*Pause :02 all reps!

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3/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

3 attempts to race your partner to 50 single unders!

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

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (pause @ knee)

Hang Power Clean (3-3-3-3-3)

*Pause :02 @ knee first two reps

WOD Warm Up

2 Rounds w/ light DBs:

10 Alternating DB Strict Press

10 DB Push Press

Metcon (Time)

4 Rounds:

15 Hang Clean and Jerk (75/55)

10 Burpees Over Bar

50 Double Unders
-Scaled-

3 Rounds:

10 Hang Clean and Press (45/35)

7 Burpees Over Bar

25 Double Under Attempts -or- 50 Singles

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3/20/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

20 Mt. Climbers

20 Double Unders -or- 50 singles

Then 2 Rounds:

100m Row

10 Glute Bridges

10 Ring Rows @ 3131

10 RDL (empty bar)

5 minutes to find working weight for deadlift!

Metcon (Weight)

25 Min EMOM

Min1: 7 Deadlifts (185/135)(RX+225/160)

Min 2: 16 Pull Ups (RX+ 5 Muscle Ups)

Min 3: 16 Cal Row

Min 4: 16 Box Jump Overs (24/20)

Min 5: Rest
-Scaled-

25 Min EMOM (*rest by :45 mark of each minute)

Min1: 7 Deadlifts (75/55)

Min 2: 16 Jumping Pull Ups -or- Ring Rows

Min 3: Row :40

Min 4: 12 Box Jumps (18/12)

Min 5: Rest

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3/19/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then, 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch Pull + Snatch (5 x (1 + 1) @ 80-90% of max snatch.)

Metcon (Time)

For time:

20 Lengths DB Zercher Carry (AHAP)

*Each time you drop DB, perform 5 Hollow Rocks.
-Scaled-

(40/30)

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3/18/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

20 Partner Wall Balls

20 Partner Underhand Med Ball Tosses

5 Synchronized Burpees w/ partner

1 Min Hang From Rig

2 Rounds 5 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Front Squat (3-3-3 reps)

Push Press (3-3-3 reps)

Thruster (3-3-3 reps)

Metcon (Time)

For Time:

50 TTB

50 KB Swings (70/53)

50 Wall Balls (20/14)

50 Burpees
-Scaled-

For Time:

30 TTB/K2E

30 KB Swings (70/53)

30 Wall Balls (20/14)

30 Burpees (use box to scale!)

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3/16/19 CrossFit Open Workout 19.4

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Pause Jump Squats

5 Up/Down Dogs

2 Lengths Bear Crawl

Then, 3 Minutes L/R ankle mobility.

Pistols (Learn the skill!)

If pistols are proficient, build up to a 2RM weighted pistol (one on each side).

Metcon (Time)

Open Workout 19.4

For time (12 MIN CAP):

3 rounds of:

10 snatches (95/65)

12 bar-facing burpees

-Rest 3 minutes-

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees
-Scaled-

For time (12 MIN CAP):

2 rounds of:

10 power snatches (65/45)

12 bar-facing burpees

-Rest 3 minutes-

Then, 2 rounds of:

5 Pull Ups

5 Dips

12 bar-facing burpees

WOD Warm Up

20 PT, 20 ATW

Then 2 Rounds 5 Reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

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3/15/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Partner Push-Pull Duel

Then:

5 Inch Worms (w/ 2 Push Ups)

:30L/:30R KB Iso Bench Press Hold

10 Pause Jump Squats

5 Bench Press w/ empty bar @ 3131

Bench Press (15 minutes to test 3RM!)

Metcon (4 Rounds for time)

Every 5 minutes, for 20 minutes (4 sets) :

10 Strict Pull-Ups

15 Alternating DB Snatches (50/35)

20 Push-Ups

25 Wall Balls (20/14)
-Scaled-

Every 5 minutes, for 20 minutes (4 Sets) :

10 Ring Rows

15 Alternating DB Snatches (20/10)

15 Push Ups

20 Wall Balls (14/10)

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3/14/19 CrossFit Classes near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

1 minute in bottom of squat

10 PT, 10 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

3 Position Snatch (mid thigh, below knee, floor) (3 x 1 @ Challenging weight)

*Weight for entire complex will be determined by what you can snatch from the hip.

Find challenging weight and complete 3 sets of complex with no misses.

2-Mile Run (Time)

Max Effort 2-Mile Run
-Scaled-

1 Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

Landmine Complex 3 x 5L/5R

https://www.instagram.com/p/BirjERqFS3w/?hl=en&taken-by=onnitacademy

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3/13/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

250m Row

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee)

Clean Pull + Clean (5 x (1 + 1) @ 80-90% of max clean.)

WOD Warm Up

10L/10R ½ Kneeling Bottoms Up KB Press (light)

Metcon (Time)

3 Rounds:

500m Row

10 Single-Arm DB Push Press Left (50/35)

10 Burpees Over DB

10 Single-Arm DB Push Press Right (50/35)
-Scaled-

3 Rounds:

300m Row

10 Single-Arm DB Push Press Left (20/15)

7 Burpees Over DB

10 Single-Arm DB Push Press Right (20/15)

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