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12/12/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

10 Bird Dogs

20 PT 20 ATW

Then 2 Rounds 3 reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (pause 2 seconds @ knee)

Hang Snatch

Hang Power Snatch + Snatch (4 x (2+1) @ 75-85% of max HPS)

Metcon (Time)

21-15-9

OH Squat (115/75)

Box Jumps (30/24)
-Scaled-

21-15-9 or 15-12-9

OH Squat (45/35)

Box Jumps or Step Ups (18/12)

Accessory Work

Bottoms Up KB Rack Squats, 3 x 10

https://www.instagram.com/p/Bq_MA4kl3tm/

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12/11/18 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

30 Partner Wall Balls (in place of 30 HK, BK, JJ)

Then complete rest of Squat Warm Up

Box Squat (4 x 5 AHAP)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ
*Fast concentric, controlled eccentric!

Metcon (Time)

7 Rounds:

10 Burpee-to-Bar

20 Wall Balls (20/14)
-Scaled-

5 Rounds:

10 Burpees

20 Wall balls (14/10)

Accessory Work

Weighted Push Ups, 4 x 10 AHAP

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12/10/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Seated Banded Rows

10 Pendlay Rows (empty bar)

10 RDLs (empty bar)

5 Ring Rows (Pull Ups RD2)

10 Russian Twists

Pendlay Row (5 x 8 AHAP)

Superset w/ Alt Rotating Med ball toss 10-20 reps AFAP

Metcon (Time)

2 Rounds:

800m Run

50 Pull Ups
-Scaled-

2 Rounds:

400-600m Run

30 Pull Ups/Jumping Pull Ups/Ring Rows

Accessory Work

Floor Windshield Wipers

https://www.instagram.com/p/BrEa_hQFk-Q/

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EVENT: CROSSFIT TOTAL (*ALL REGULARLY SCHEDULED CLASSES CANCELLED)

CrossFit Turbocharged – CrossFit

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The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Athletes are allowed 3 attempts at each lift, combining scores of each to get their “Total” score. A failed rep counts as an attempt. Athlete’s will be allotted 5 minutes of warm up per movement to build in weight, and 10 minutes to complete 3 attempts of the respective movement.

The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

The press is also done from the racks. Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso.

The squat

The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up.

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12/7/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

Rowling – 3 Frames (hollow rocks, ring rows, box/bench dips)

Muscle-ups (Learn the skill or practice a progression!)

Metcon (Weight)

15 Min Alt. EMOM:

Min 1: 10 Strict Pull Ups

Min 2: 6 KB Windmill (Left)

Min 3: 6 KB Windmill (Right)

Min 4: Side Plank (Left) x 45 seconds

Min 5: Side Plank (Right) x 45 seconds

-Scaled-

15 Min Alt. EMOM:

Min 1: 10 Ring Rows (3 Second Eccentric)

Min 2: 6 KB Windmill (Left)

Min 3: 6 KB Windmill (Right)

Min 4: Side Plank (Left) x 30-45 seconds

Min 5: Side Plank (Right) x 30-45 seconds

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12/6/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

20 PT, 20 ATW

Then, 3 attempts to race your partner to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)

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

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch Pull + Snatch (4 x (1 + 1) @ 80-85% of max SN)

*pause :02 at knee both reps.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
-Scaled-

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

Accessory Work

3 x 50 (15 Hollow Rocks + 35 Flutter Kicks) (Rx+ KB Hollow Rocks)

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

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12/5/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 2 Rounds:

10 Alternating DB Bench Press

10 Push Ups

5 High-to-Low Plank

Bench Press (5 x 5 @ 70-80% of max BP.)

*Pause at chest first 3 reps.

WOD Warm Up

2 Rounds 5 Reps each w/ light DB:

DB Strict Press

DB Push Press

DB Thruster

K2E or TTB

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

16 DB Thrusters (50s/35s)

24 TTB
-Scaled

12 Min AMRAP:

10 DB Thrusters (20s/10s)

18 K2E

:30 Rest

Accessory Work

Assault Bike Sprint, :10 on :20 off for 8 Rounds

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12/4/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

20 PT, 20 ATW

Then 2 Rounds 5 reps w/ empty bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ 2 second pause

Overhead Squat (4 x 6 @ 60-70% of max OHS)

Metcon (AMRAP – Rounds)

Death By Sprint

*Once eliminated, rest 3 min then complete 8 Lengths KB FR Walking Lunge (70/53) (*Alternate arms each length)
-Scaled-

Death By Sprint

*Once eliminated, rest 3 min then complete 8 Lengths KB FR Walking Lunge (26/18) (*Alternate arms each length)

Accessory Work

30 DB Hammer Curls (30 each arm)

30 Band Tricep Pulldowns

30 Bent DB Rows (15 each arm)

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12/3/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

15 Pause Jump Squats

Then 2 Rounds, 5 Reps w/ empty bar:

Strict press

Push Press

Jerk

Strict Press + Push Press + Jerk (1+1+1)

*12 minutes to build to a heavy set.

WOD Warm Up

20 Jumping Jacks

50 Single unders

2 Rounds, 3 Reps each w/ empty bar

RDL

Clean High Pull

Muscle Clean

Power Clean

Metcon (Time)

For Time (*20 min time cap):

100 Double Unders

19 Wall Balls (20/14)

18 KB Swings (70/53)

17 Burpees

16 TTB

15 Deadlifts (95/65)

13 Power Cleans (95/65)

12 Push Press (95/65)

400 Meter Run
-Scaled- (*20 min time cap)

100 Single Unders

19 Air Squats

18 KB Swings (26/18)

17 Push Ups

16 K2E or Sit Ups

15 Mt. Climbers

14 Jumping Jacks

13 Jump Squats

12 DB Push Press (20/10)

200 Meter Run

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12/1/18 CrossFit Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Back Squat (10-6-5-2-1-1-1)

50-60-75-85-90/95-90/95-90/95%

Metcon (Time)

“Karen”

150 Wall Balls (20/14)

*Every 25 reps, complete 10 Burpees over bar
-Scaled-

Mini Karen

100 Wall Balls (14/10)

Cash Out: 10 Burpees

Accessory Work

Single Leg KB/DB Deadlift, 3 x 10L/R (3 second tempo)

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