Posts by: adminCF

7/2/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run or 1:00 High Knees + 1:00 Butt Kicks

into…

3 SETS (:20 ON / :10 OFF)*

MOVT 1 – Push Ups

MOVT 2 – Alt. DB Snatch or BP Snatch

*Both movements = 1 Set

Strength

4 Sets AHAP:

12 DB/BP Shrugs

12 DB/BP Strict Press

12 DB/BP Front Raises

-Rest 1:30 b/t sets-

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS:

1:30 – DB/BP Floor Press

1:30 – Renegade Row*

1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

*Beginners: Use light DB, water bottles, or empty hands

*Advanced: Moderate DB

(Score is Reps)

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7/1/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

:30 Mt. Climbers

:30 Front Jacks

into…

4 Min EMOM:

8 Alt. DB/BP Lunges + 8 DB/BP Strict Press

into…

2 Rounds:

5 DB/BP Deadlifts

5 Up-Down Tuck Jumps

Metcon (No Measure)

8 Min EMOM:

MIN 1 – Alt. Sit Outs

MIN 2 – AMRAP of…4 DB/BP Deadlift + 4 DB/BP Curls + 4 DB/BP Push Press

-Rest 2:00-

12 Min AMRAP:

12 Up-Down Tuck Jumps

12 Crossbody Mountain Climbers (L+R = 1 Rep)

24 Alt. High Plank Shoulder Taps

EMOM = Every Minute On the Minute. On each minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next minute, where you’ll perform the next movement/reps.

AMRAP = As Many Rounds or Reps As Possible

Finisher

4 Sets:

7 DB/BP Halos (L)

7 DB/BP Halos (R)

14 Standing Overhead Tricep Extensions

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6/30/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Run or Jumping Jacks

Then, 2 Rounds:

30 Mountain Climbers (L+R = 1 Rep)

20 Bicycle Crunches (L+R = 1 Rep)

10 Lateral Hops Over DB/BP

5 Up-Downs

5 DB/BP Sumo Deadlift High Pulls

Strength

3 Sets:

12 Standing DB/BP Chest Flys (:02 Pause at Top)

12 DB/BP Upright Rows (:02 Pause at Top)

-Rest 1:30 b/t sets-

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

24 Alt. DB Snatch or BP Snatch

24 Alt. Jump Lunges

24 Sit-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

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6/29/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Jump Rope

Then, 2 Rounds:

5 Reverse Squats

5 Push Ups

5 DB/BP RDL

5 DB/BP Hang Power Clean

5 DB/BP Front Squats

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – Max DB/BP Squat Clean

MIN 2 – Max Double Unders*

*Beginners: Single Unders or Plate Hops

-Rest 2:00-

8 Min EMOM:

MIN 1 – Max Burpee Over DB/BP**

MIN 2 – Max Squat Hold

**Beginners: Up-Down Over DB/BP

(Score is Reps)

EMOM = Every Minute On the Minute. On each minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next minute, where you’ll perform the next movement/reps.

Finisher

4 Sets:

:30 Low Plank Hold

20 Alt. V-Ups

-Rest as needed b/t sets-

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6/28/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run or 1:00 High Knees + 1:00 Butt Kicks

Then 2 Rounds:

10 Alt. V-Ups

5 KB/DB/BP Deadlifts

:30 Tuck Hold

5 DB/BP Push Press (:03 eccentric)

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

9 Min AMRAP:

1:30 Run or 1:30 Jump Rope

20 KB/DB/BP Swings

15 Tuck Ups

10/10 Single Arm DB/BP Strict Press

-Rest 1:30 b/t Rounds-

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

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6/27/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

5 Inch Worms

Then 2 Rounds:

5 Air Squats (pause :02 at bottom)

:30 Low Plank Hold

5 Jump Squats

:30 High Plank Hold

5 DB/BP Bent Rows

Strength

4 Sets AHAP:

10 DB/BP Bent Row (:03 eccentric)

8/8 DB/BP Split Squat

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 – Air Squats

1:00 – Alt. Sit Outs

1:00 – Double Unders*

1:00 – DB/BP “Double Squat” Thrusters**

-Rest 1:00 b/t Sets-

*Beginners: Single Unders or Plate Hops

**1 Rep = 2 Squats + 1 Press

(Score is Reps)

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6/26/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run or 1:00 High Knees + 1:00 Butt Kicks

Then, 3 Rounds:

10 DB/BP Bent Over Rows

10 Alt. Skier Jumps

3/3 Single Leg DB/BP RDL

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – :50 Alt. DB Snatch or BP Snatch

MIN 2 – :30 Alt. Skier Jumps

-Rest :30-

4 Min EMOM:

MIN 1 – :50 DB/BP Up-Down Deadlift

MIN 2 – :40 Mt. Climbers

-Rest :30-

2 Min EMOM:

MIN 1 – :50 KB/DB/BP Swings

MIN 2 – :50 Jump Squats

EMOM = Every Minute On the Minute. On each minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next minute, where you’ll perform the next movement/reps.

(Score is Reps)

Finisher

6 Min EMOM:

MIN 1 – :45 Seated Leg Raises over DB/BP

MIN 2 – :45 Hollow Rocks

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6/25/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

4 Min EMOM:

MIN 1 – :30 Jumping Jacks

MIN 2 – :30 Alt. High Plank Shoulder Taps

4 Min EMOM:

MIN 1 – :30 Up-Downs

MIN 2 – :30 Reverse Lunges

EMOM = Every Minute On the Minute. On each minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next minute, where you’ll perform the next movement/reps.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

14 DB/BP Deadlifts

14 Push-Ups

14 Up-Downs Over DB/BP

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

Finisher

6 Min EMOM:

MIN 1 – DB/BP Curl

MIN 2 – :30 DB/BP Strict Press + :30 Overhead Hold

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6/24/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jumping Jacks

Then, 2 Rounds:

5 Inch Worms

5 DB/BP Deadlifts

5 DB/BP Push Press

10 Tuck-ups

Metcon (No Measure)

25 Min EMOM:

MIN 1 – Athlete Choice Cardio 1*

MIN 2 – DB/BP Ground to Overhead

MIN 3 – Sit-Ups

MIN 4 – Athlete Choice Cardio 2*

MIN 5 – DB/BP Hollow Hold

*In each round, athletes should choose (2) different cardio choices.

EMOM = Every Minute On the Minute. On each minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next minute, where you’ll perform the next movement/reps.

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6/23/20 Home WOD

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Up-Downs

Then 2 Rounds:

:30 High Plank

5/5 Split Squats

5 Push Ups

20 Front Jacks

10 DB/BP Snatches

10 DB/BP Bent Rows

Strength (4 x 24)

4 Sets AHAP:

12 DB/BP Bench or Floor Press

12 DB/BP Pull Overs

-Rest 2:00 b/t Sets-

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

20 Alt. DB/BP Suitcase Lunges

15 Renegade Rows*

20 DB/BP Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 Alt. DB/BP Suitcase Lunges

25 Renegade Rows*

30 DB/BP Push Press

Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

*Beginners: Use light DB, water bottles, or empty hands.

*Advanced: Moderate DB

(Score is Reps)

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