WOD

2/19/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Row (Easy Pace)

Then 2 Rounds w/ a light DB:

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

1 Length SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

1 Length SA DB OH Walk (R)

Then 2 Rounds w/ empty barbell:

10 Alt Elbow Punches

7 Strict Press

7 Push Press

7 Push Jerks

Push Press + Push Jerk + Split Jerk (4 x (1+2+3))

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

6 Push Jerk (155/105)

12 Push Ups

15 Cal Row
-Scaled-

10 Min AMRAP:

6 Push Jerk (65/45) or DB Push Press (25/15)

9 Band Assisted Push Ups

12 Cal Row

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2/18/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

Then 2 Rounds:

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms

5 Tuck Ups

Then 2 Rounds:

8 Scap Pull-Ups

8 RDL (empty bar)

8 Kipping Swings

8 K2E/TTB

Deadlift (15 Minutes to build to a challenging set of 3!)

Metcon (Time)

30-20-10*

Deadlift (185/135)(RX+245/165)

TTB

*50 Double Unders after each full set.

-15:00 time cap.
-Scaled-

Rep Scheme: 20-15-10

Deadlift: (95/65) or KB Deadlift (26/18)

TTB: K2E or Lying Leg Raises

Double Unders: 30 DUs after each set or 50 Plate Hops/Single Unders

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2/17/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row (or Run)

10 Reverse Lunges w/ Twist

10 Push Up to Down Dog

8 Alt Box Step Ups

8 Up Downs

8/8 SA KB Swings

Kettlebell Clean (12 Minutes of practice!)

Beginners: Assisted Clean (using free hand)

Intermediate/Advanced: Flow… Swing – Swing Pull – Clean

https://www.instagram.com/p/B8aBvhGJ5iD/

Metcon (Time)

For Time (24:00 cap):

500m Row (or 400m Run)

50 Box Jumps (24/20)

40 DBL KB Front Rack Reverse Lunges (35/25)

30 Burpees

500m Row (or 400m Run)

30 Burpees

40 DBL KB FR Lunges

50 Box Jumps

500m Row (or 400m Run)
-Scaled-

For Time (24:00 cap):

300m Row (or 200m Run)

40 Box Jumps or Step Ups (18/12)

30 Bodyweight Reverse Lunges

20 Burpees to Box or Up Downs

300m Row (or 200m Run)

20 Burpees to Box or Up Downs

30 Bodyweight Reverse Lunges

40 Box Jumps or Step Ups

300m Row (or 200m Run)

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2/15/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds :

10 Partner Push Ups

:30L/:30R KB Iso KB Bench Press Hold (moderate weight)

5 Inch Worms

5 Bench Press w/ Empty Bar (3211)

Bench Press (3 x 10 AHAP)

Find challenging weight to use for all 3 sets of 10 reps!

WOD Warm Up

2 Rounds:

10 KB Deadlifts

10 Scap Pull Ups (RD2: Pull Ups)

10 Tuck Ups (RD2: K2E)

10 KB SDHP

Metcon (AMRAP – Rounds and Reps)

18 Min ARMAP:

15 SDHP (95/65)

12 TTB

9 Strict Pull Ups

200m Med Ball Run (20/14)
-Scaled-

15 SDHP (65/55)

12 K2E

9 Pull Ups or Ring Rows

200m Med Ball Run (14/10)

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2/14/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs

Then, 2 Rounds:

200m Run

:30 Hollow Hold

:30 Wall Sit

5/5 SL Glute Bridge

10 Push Up to Down Dog

10 Alt. Walking Lunges

10 Light KB Swings

Metcon (AMRAP – Rounds and Reps)

35 Min AMRAP:

800m Run

20 Push-Ups

30 Sit-Ups

40 Alt. Walking Lunges

50 KB Swings (53/35)

1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

Mt. Climbers
-Scaled-

35 Min AMRAP:

400m Run

10 Push-Ups

15 Sit-Ups

20 Alt. Walking Lunges

25 KB Swings (53/35)

1:00 Athlete Choice**

-2:00 Rest b/t rounds-

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2/13/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

200m Row

5 Up Downs

10 Light KB Swings

7 Light Up-Down Devil’s Press

Then 2 Rounds 5 Reps w/ Empy Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (1-1-1-1-1)

15 Min to build to a challegning single!

Metcon (5 Rounds for time)

Every 4:00 for 5 Rounds:

7 Up-Down Devil’s Press (35/20)

14 DB Front Squats

16 Cal Row

-Rest Remainder of the Time-

*Scale appropriately to have at least 1 min rest each round. Mandatory rest by 3:00 mark of each round.
-Scaled-

Every 4:00 for 5 Rounds:

3 Up Downs

7 Plate G2OH (15/10)

10 Plate Front Squats

12 Cal Row

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2/12/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

P1: Row (Moderate Pace)

P2: Completes (then athletes switch!)

8 Alt. Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

2 Rounds:

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!)

8 RDL’s

8 Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Muscle-ups (*10 minutes of practice/progressions!)

Beginners:

10 Min EMOM

-MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level

POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.

-MIN 2: :20 Low Ring Leg Assist Muscle-up Drill

POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

-MIN 1: :15 False grip top of pull-up, hold rings with hollow position

POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.

-MIN 2: :20 Jumping Muscle-up

POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

1-2-3-4…(continue increasing by 1 each round)

Muscle Ups

2-4-6-8..(continue increasing by 2 each round)

Hang Power Clean (155/105)

-Rest 3:00-

5 Min AMRAP:

Pick-Up Where You Left Off!
-Scaled-

*Sub Burpee Pull Ups or Pull Ups for MU.

*Hang Power Clean (75/50) or Sub DB Hang Power Clean (20/15) or KB Swing (26/18).

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Comp Class 2/12/2020

CrossFit Turbocharged – Barbell Club

the last one???

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Warm-up

2 rounds, 5 reps each

RDL

clean pull

muscle clean

front squat

strict press

push press

split jerk or push jerk

Weightlifting

EMOM until you find a 1RM for the day

1 clean and jerk

*start first minute at 50% of 1RM and increase by 5% until you miss the same weight twice*

**If you go past 100%, can start to make smaller jumps than 5%**

Metcon

A. AMRAP 5:00

10 alt. KB snatch (53/35)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

-rest 2:00-

B. AMRAP 5:00

10 dual KB snatch (53/35)

1 length filly KB carry (L)

1 length filly KB carry (R)

-rest 2:00-

C. AMRAP 5:00

5 alt. KB snatch (70/53)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

Accessory Work

go to chipotle for a celebratory burrito with coach Katie 🙂

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2/11/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Reverse Single Unders

:30 Double Unders/ Double Under attempts

Then, 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Strict Press

5 Push Press

5 Push Jerk

5 Split Jerk

Push Press + Push Jerk + Split Jerk (4 x (2+1+1))

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Metcon (AMRAP – Reps)

12 Min EMOM:

MIN 1 – 7 Push Press then Max Push Jerks (115/75)

MIN 2 – 5 Burpees then 40 Double Unders

*Mandatory rest by :50 mark of each minute, allowing :10 rest/transition.
-Scaled-

12 Min EMOM:

MIN 1 – 5 Push Press + 5 Push Jerks (75/50)

MIN 2 – 5 Up Downs then 40 Plate Hops

*Mandatory rest by :50 mark of each minute, allowing :10 rest/transition.

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2/10/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds, 1:00 of consistent effort at each:

– Row (RD1: Easy, RD2: Moderate pace)

– SLOW Bootstrappers

– Tempo Good Mornings w/ Empty Bar (3111)

– 3 RDL + 3 Pendlay Row (Empty Bar)

– Back Rack Alt. Box Step Ups (Empty Bar)

Deadlift (15 Min to build to a challenging set of 5 reps.)

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*14:00 time cap.

*Sub 400m Run for row.

*Deadlift should be considered relatively light and done unbroken.

-Scaled-

3 Rounds:

300m Row (or 200m Run)

12 Deadlifts (75/55)

21 Box Jumps or Step Ups (12)

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