CrossFit Turbocharged WOD (Workout of the Day) and Blog

7/16/18 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm up

Back Squat (Find 3RM!)

Metcon (Time)

4 Rounds:

12 Pull Ups

25 Butterfly Sit Ups

2 Lengths Walking OH Plate Lunge (45)
4 Rounds:

8 Jumping Pull Ups or 12 Ring Rows

15 Butterfly Sit Ups

2 Lengths Walking OH Plate Lunge (15)

Accessory Work

Single Leg KB Deadlift, 3 x 8L/8R w/ 3 second eccentric

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7/14/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 2 Rounds:

10 PT, 10 ATW

5L/R ½ Kneeling Bottoms Up KB Press

5 Burpees

3 Wall Walks

5L/R Single-Arm DB Strict Press

5L/R Single-Arm DB Push Press

Strict Press + Push Press (4 x (2 +1) @ 80% of max Strict Press)

Metcon (5 Rounds for time)

Every 3 Minutes, for 15 Minutes (5 Rounds):

200m Run

10 DB Push Press (50/35)

5 Burpees

*rest until next 3 minute interval begins.
-Scaled-

Every 3 Minutes, for 15 Minutes (5 Rounds):

100m Run

10 DB Push Press (25/15)

3 Burpees

Accessory Work

Ring Body Saw, 4 x 10

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7/13/18 CrossFit near Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

100m Light-Moderate Farmer’s Carry

Ring/ Box Dip Support x :10

20 Partner Push Ups

10 Seated Band Rows

Bench Press (4 x 2 @ 90-95% of max Bench Press)

*Superset w/ Dual KB High Knee March x 2 Lengths of Floor AHAP

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

100m Row

15 Push Ups

8 Ring Rows
-Scaled-

10 Minute AMRAP:

100m Row

8 Push Ups

6 Ring Rows

:30 Rest

Accessory Work

Dip Support on Rings, 4 x 20-30 second hold

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

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7/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

1 Min Active Hang from Rig

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Thruster

Hang Squat Clean

Push Press

Jerk

Clean + Front Squat + Jerk (4 x (1 + 2 + 1) at a challenging weight)

Metcon (Time)

21-15-9

Thrusters (115/75)

TTB

Box Jumps (30/24)
-Scaled-

15-12-9

Thrusters (45/35) or DB Thrusters (25/15)

K2E or Sit Ups

Box Jumps or Step ups

Accessory Work

Shoulder Taps, 3 x 20

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7/11/18 CrossFit Haddonfield Collingswood Martlon

CrossFit Turbocharged – CrossFit

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Warm-up

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

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 4 @ 80-85% of max OHS)

*Pause 2 seconds in first two reps (compare to 6/18/18)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

50 Double Unders

10 OH Squats (135/95)
-Scaled-

7 Min AMRAP:

25 Single Unders

7 OH Squats (45/35) or Barbell Front Squats

Accessory Work

Accessory: GHD Back Extensions, 3 x 10

read more →

7/10/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Dodgeball

Then 2 Rounds:

5 Med Ball Front Squats

5 Med Ball Cleans

5L/5R Light DB Snatches

10L/10R Light Single-Arm DB Row

Pendlay Row (Pendlay Row 3×8 AHAP)

*2 second hold top of each rep.

Metcon (Time)

15 Med Ball Cleans (20/14) (RX+ use slam ball)

16 DB Snatch (50/35)

15 Med Ball Cleans

12 DB Snatch

15 Med Ball Cleans

10 DB Snatch

15 Med Ball Cleans

6 DB Snatch

15 Med Ball Cleans

4 DB Snatch

15 Med Ball Cleans

2 DB Snatch
-Scaled-

10 Med Ball Cleans (14/8)

10 DB Snatch (25/15)

10 Med Ball Cleans

8 DB Snatch

10 Med Ball Cleans

6 DB Snatch

10 Med Ball Cleans

4 DB Snatch

10 Med Ball Cleans

2 DB Snatch

Accessory Work

Ring Side plank, 4 x 20s each side

https://www.instagram.com/p/Bk33NsVDIlo/?hl=en&taken-by=functional.bodybuilding

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7/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 rounds:

200m Run

5L/5R Single Leg Glute Bridge

10 Supermans

5 Ring Rows @ 3131

10 Light KB Swings

Sumo Deadlift (4 x 5 @ 75-80% of max Sumo DL)

*3 second eccentric all reps.

Metcon (Time)

3 Rounds w/ a partner:

400m Run (together)

50 KB Swings (70/53) (25 each)

30 C2B Pull Ups (15 each)
-Scaled-

3 Rounds w/ a partner:

200m Run (together)

36 KB Swings (light) (12 each)

20 Ring Rows (10 each) or 14 Jumping Pull Ups (7 each)

Accessory Work

Accessory: Dual KB FR Sit up and Press, 3 x 10

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7/7/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

Line Drills

Double-Unders (Learn the skill!)

*If proficient, Muscle Up practice.

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

Tire Flip

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7/6/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

20 Partner Push Ups

20 Partner Wall Balls

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 10 AHAP)

*Alternating steps

Metcon (No Measure)

12 Min EMOM

Min 1: 25 Push Ups

Min 2: 15 Wall Balls (20/14)

Min 3: 150m Row

Min 4: Plank Hold :45
-Scaled-

12 Min EMOM

Min 1: 12 Push Ups

Min 2: 10 Wall Balls (20/14)

Min 3: 100m Row

Min 4: Plank Hold :30

Accessory Work

Pistol Squat, 3 x 5L/5R (RX+ weighted)

read more →

7/5/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run Carrying Med Ball w/ a partner (each carries for 200m)

2:00 Front Rack Mobility

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

RDL

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Clean

Clean (Test a heavy double!)

Metcon (Time)

3 Rounds:

20 Squats

9 Power Cleans (135/95)

7 Strict Pull Ups

400m Run
-Scaled-

3 Rounds:

14 Squats

9 Power Cleans (65/45) -or- DB Cleans

7 Ring Rows

200m Run

Accessory Work

20 Turkish Getups (Slow and Steady!)

read more →

7/3/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

2 Wall Walks

2 Lengths Bear Crawl (slow pace)

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

Strict Press

Push Press

Split Jerk

Push Press + Split Jerk (4 x (2 + 2) @ 75-80% of max Push Press)

Metcon (Time)

6 Rounds w/ a partner, alternating movements:

8 HSPU

10 Alternating DB Snatch (50/35)

12 Burpee Box Jumps (24/20)
-Scaled-

6 Rounds w/ a partner, alternating movements:

8 Push Ups

10 Alternating DB Snatch (25/15)

12 Box Jumps (18/12)

Accessory Work

1k Row

read more →

7/2/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Underhand med ball tosses w/ a partner

10 Ball Slams

Then….

Squat Warm up (Beginning from 10 Air Squats and on)

Back Squat (Test 8RM)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

20 KB Swings (70/53)

12 Ball Slams AHAP

4 Lengths Farmer’s Carry AHAP
-Scaled-

9 Min AMRAP:

10 KB Swings

10 Ball Slams

4 Lengths Farmer’s Carry

:30 Rest

Accessory Work

TTR (Toes-To-Rings), 3 x 8-10 (control eccentric!)

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6/29/18 CrossFit near Haddonfield Collingswood Martlon

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Squat Warm Up

Front Squat (4 x 2 AHAP )

*2 second pause both reps

Metcon (Time)

3 Rounds:

800m Run

15 HSPU (RX+ strict HSPU)

10 Dual FR DB Front Squats (100/70)
3 Rounds:

200-400m Run

15 Push Ups -or- 10 L-Seated DB Presses (light)

10 Goblet Squats (25/15)

Accessory Work

Lean-Away Ring Pull Up, 3 x 6

https://www.instagram.com/p/BkQ90r4jg5o/?hl=en&taken-by=functional.bodybuilding

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6/28/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 Box Step Ups

10 Box Jump-overs

Then 2 rounds 5 Reps each w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Snatch

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

*pause 2 seconds at knee first rep

Metcon (Time)

4 Rounds:

8 Power Snatch (95/65)

12 Pull Ups

50 Double Unders
-Scaled-

4 Rounds:

8 Alternating DB Snatch (25/15)

10 Ring Rows/Jumping Pull Ups

50 Single Unders

Accessory Work

Half Kneeling Landmine Cross Body Press, 3 x 8L/8R @32×1

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

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6/27/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

15 Med Ball Cleans

30 Partner Wall Balls

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 (hold catch 2 seconds)

Hang Clean (pause 2 seconds at knee)

Hang Clean (4 x 3 @ 75-80% of max hang clean)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Wall Balls (20/14)

12 Hang Power Cleans (135/95)

12 Burpees Over Bar
-Scaled-

3 Rounds:

12 Wall Balls

6 Hang Power Cleans (65/45)

9 Burpees Over Bar

-1 Min Rest-

Accessory Work

KB Cross Body Step Up, 3 x 8L/8R AHAP

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

read more →

6/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

25 Jumping Jacks

10 Jump Squats

10 Push Ups

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Push Press

5 OH Squats w/ 2 second pause

5 Split Jerks (hold split 3 seconds)

Split Jerk (5 x 2 @ 85% of max jerk)

*Hold first split 3 seconds.

Metcon (Time)

21-15-9-6-3

Ring Dips

OH Squats (115/75)
-Scaled-

12-9-6-3-3

Ring/Box Dips

OH Squats (45/35)

Accessory Work

Elevated Feet Ring Row, 3 x10 (Work on controlling your eccentric!)

https://www.instagram.com/p/BkL90oaDnTm/?hl=en&taken-by=functional.bodybuilding

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6/25/18 CrossFit Classes for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Run

10 Pause Jump Squats

10 Banded Good Mornings

10 KB Deadlifts (light)

10 KB Swings (light)

5L/5R ½ Kneeling Bottoms Up KB Press (light)

Deadlift (5-5-5-5-5)

*Gradually increase load across sets, finding a heavy set of 5 reps.

Metcon (Time)

4 Rounds:

15 KB Swings (70/53)

5 KB Push Press Right Arm

15 KB Swings

5 KB Push Press Left Arm

10 V-ups

Cash Out: 400m Sprint
-Scaled-

3 Rounds:

10 KB Swings

5 KB Push Press Right Arm

10 KB Swings

5 KB Push Press Left Arm

10 V-ups

Cash Out: 400m Run

read more →

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

read more →

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

read more →

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

read more →

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

read more →

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

read more →

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

read more →

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

read more →

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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6/11/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

50 Jumping Jacks

2 Rope Walks

10 DB Front Squats

10 DB Push Press

10 DB Thrusters

Rope Climb (4 x 1:00 ME attempts)

*Record your best set!

Accessory Work

Reverse Sled Drag, 3 x 2 Lengths of Turf @ challenging weight (Slow grind!)

Metcon (Time)

For Time:

4 rope climbs

16 thrusters (155/105)

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters
-Scaled-

4 rope walks

16 thrusters (45/35)

3 rope walks

12 thrusters

2 rope Walks

8 thrusters

read more →

6/9/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 PT, 20 ATW

5L/5R Bottoms Up KB Press (light)

10 Hollow Rocks

5 Strict Press (empty bar)

5 Push Press (empty bar)

Push Press (4 x 5 AHAP)

Metcon (Time)

3 Rounds:

500m Row (or Run!)

21 KB Swings (70/53)

12 Chin Ups
-Scaled-

3 Rounds:

200m Row (or Run!)

15 KB Swings (light)

9 Jumping Pull Ups/Ring Rows

read more →

6/8/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then Squat Warm Up

Back Squat (4 x 8 Unbroken @ 50-65% of max BS)

Metcon (Time)

Buy in: 100 Double Unders

21-15-9

Deadlifts (185/130)

HSPU

Cash Out: 100 Double Unders
-Scaled-

Buy in: 50-100 Single Unders

15-12-9

Deadlifts (95/65) (KB deadlifts if needed)

HRPU

Cash Out: 50-100 Single Unders

Accessory Work

GHD Sit Ups, 3×15

read more →

6/7/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

“Snatch” game

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

Snatch-Grip RDL

Muscles Snatch

Snatch High Pull

Hang Power Snatch (hold catch)

Power Snatch (4 x 2 @ 85-90% of max Power Snatch)

Metcon (AMRAP – Rounds and Reps)

Death By Burpee
*Once eliminated, rest 3 minutes then complete 10 Turkish Getups (5L/5R)

Accessory Work

Weighted Push Up, 3 x 8-10 AHAP

read more →

6/6/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Power clean + clean (Find max for (2+1))

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

7 Power Cleans (95/65) (RX+ 135/95)

7 Push Press (95/65) (RX+ 135/95)

400m Run
-Scaled-

9 Minute AMRAP:

7 DB Hang Power Cleans (25/15)

7 DB Push Press (25/15)

200m Run

Accessory Work

Single Leg Deadlift, 3x10L/10R (focus on balance!)

read more →

6/5/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds

5 Reps of each movement in WOD

Max Height Box Jump (Distance)

Max Height Box Jump
**10 minutes to test a Max Height Box Jump!

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) :

10 Box Jumps

15 TTB

20 Push-Ups

25 Wall Balls (20/14)
Every 5 minutes, for 25 minutes (5 Sets) :

10 Box Step Ups

15 Sit Ups

15 Push Ups

20 Wall Balls (10lb)

read more →

6/4/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

300m Row

20 PT, 20 ATW

10 Scap Pull Ups

10 Kips

10 Pull Ups w/ 3 second eccentric (scaled: Ring Rows)

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

Snatch Balance + OHS (4 x (1 + 2) @ 75-80% of max Snatch)

Metcon (Time)

3 Rounds:

10 DB Snatches (left arm) (55/40)

5 Muscle Ups

10 DB Snatches (right arm) (55/40)

5 Muscle Ups
-Scaled-

3 Rounds:

10 DB Snatches (L) (20/15)

8 Pull Ups/Ring Rows

10 DB Snatches (R) (20/15)

8 Pull Ups/Ring Rows

Accessory Work

Single-Arm DB Row, 3x8L/8R AHAP @ 21X2

read more →

6/2/18 CrossFit near Camden NJ

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Muscles Snatch

OH Squat

Snatch High Pull

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (2 x 3 @ 80%)

Snatch Pull (2 x 3 @ 100-105%)

Snatch Grip Deadlift (2 x 3 @ 105-110%)

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

DB Side Plank 4 x :30L/:30R

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

read more →

6/1/18 CrossFit Marlton Mt. Laurel Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat Double Bounce (4 x 2 @ 85-90@ of max FS)

Metcon (Time)

For time:

400m Run

50 KB Swings (70/53)

400m Run

40 TTB

400m Run

30 Burpees to Bar (6in)

*16 Minute Time Cap
-Scaled-

For time:

200m Run

30 KB Swings (light)

200m Run

15 K2E/V-ups

200m Run

15 Burpees

200m Run

Accessory Work

Shoulder Taps 3 x 20 -or- Handstand Hold 3 x ME

read more →

5/31/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

Clean and Jerk (Build to a max (1+2))

Metcon (AMRAP – Rounds and Reps)

With a partner, 12 Min AMRAP:

3-6-9-12-15

Box Jump-overs (24/20)

DB Hang Clean & Jerk (50/35)

*P1 completes the 3’s, P2 completes the 6’s. Alternate rounds, starting back at round of 3 after completing round of 15.
-Scaled-

With a partner, 12 Min AMRAP:

3-6-9

Box Jumps/Step Ups

DB Hang Clean & Press (25/15)

*P1 completes the 3’s, P2 completes the 6’s. Alternate rounds, starting back at round of 3 after completing round of 9.

Accessory Work

Bear Crawl 4 x :30 (rest 2 min between sets) (RX+ Single Leg Bear Crawl)

read more →

5/30/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then, 2 Rounds:

7L/7R Single-Arm DB Bench Press

10 Diagonal Band Pull aparts

7 Pull Ups/Ring Rows @ 3131

5 Push Ups

5 Cal Row

Dumbbell Bench Press (5 x 10 AHAP)

*Alternate arms.

**Superset w/ weighted pull up.

Weighted Pull-ups (5 x 5 AHAP)

Metcon (Time)

5 Rounds:

20 Cal Row

25 Push Ups

25 Ring Rows
-Scaled-

4 Rounds:

10 Cal Row

15 Push Ups

15 Ring Rows

(:30 Rest)

Accessory Work

Banded Deadbug 3 x 20-30

https://www.instagram.com/p/BjFrF7WD3PM/?hl=en&taken-by=functional.bodybuilding

read more →

5/29/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Reps of each WOD movement

Then…

10 Banded Good Mornings

10 Glute Bridges

10 Supermans

Halting Deadlift (4 x 6 AHAP)

Focus: Push the bar away from the floor, lats and back remain tight, remain over the bar.

https://www.youtube.com/watch?v=0LrH7uHRGxI
*pause 2 seconds at top of each rep.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
-Scaled-

3 Rounds:

Wall Ball (14/10)

KB SDHP

Box Jump/Step Up

Push Press (45/35)

Row (Calories)

*:30 at each station, :30 rest.

read more →

5/25/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Rowling! (Hollow Rocks for partner in waiting)

10 Alt Turkish Getups (light)

Then 2 Rounds:

5L/5R Single-Arm Ring Rows

10 Dips

Front Lever (Learn a new skill!)

https://www.youtube.com/watch?v=Tb4IPx5K-z0

Metcon (Weight)

12 Min EMOM

Min 1: Row :30

Min 2: Alternating Turkish Getups :30 AHAP

Min 3: V-Ups :30

Accessory Work

Weighted Hollow Hold 4 x :30 seconds

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

read more →

5/24/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay

20 PT, 20 ATWs

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

Snatch-Grip RDL

Muscles Snatch

OH Squat

Snatch High Pull

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (4×2 @ 80-85% of max snatch)

Metcon (Time)

4 Rounds:

400m Run

12 Alternating DB Snatches (55/35)

12 TTB
4 Rounds:

200m Run

12 Alternating DB Snatches (light)

12 V-Ups

Accessory Work

Peg Board!

read more →

5/23/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jump Squats

10 Band Pull Throughs

10 Ring Rows (hold top of each rep)

10 Good Mornings

10 RDL’s

Deadlift + RDL (4 x (3 + 3) AHAP)

*after 3rd deadlift, hang right into your first RDL.

Metcon (3 Rounds for reps)

3 Rounds:

1 Min of KB Swings (70/53)

1 Min of Pull Ups

1 Min of Wall Balls (20/14)

1 Min Plank Hold

-1 Min Rest-
Scaled: 3 Rounds

:30 of KB Swings (70/53)

:30 Min of Pull Ups

:30 Min of Wall Balls (20/14)

:30 Min Plank Hold

-1 Min Rest-

Accessory Work

Dual DB Prone Row 3 x 10 (w/2 second pause at top of each rep)

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

read more →

5/22/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball

Then 2 Rounds:

10 Cal Row

10 Jump Squats

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

(use empty barbell)

Thruster (Find 2RM from rig!)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

7 Cal Row

7 Thrusters (95/65) (Rx+ 135/95)

7 Box Jumps (24/20)
Scaled:

8 Min AMRAP

7 Cal Row

7 Thrusters (45/35) (or DB Thrusters if difficulty w/ front rack)

7 Box Jump/Step Ups

Accessory Work

DB Lateral Box Step Up and Over

3×20 step overs

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

read more →

5/21/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Synchronized Partner Burpees

10 Light DB Curl and Press

Squat Warm Up (skip HK, BK, JJ)

Back Squat (4 x 3 @ 80% of 1RM Back Squat)

*3 second eccentric, all reps.

Metcon (AMRAP – Reps)

5 Min Burpee Test

-Rest 3 Min-

Then, 4 x 10 DB Curl and Press AHAP (seated or standing) (1min rest between sets)
Scaled: 5 Min (5 sets)

:20 Burpees

:40 Rest

-Rest 3 Min-

Then, 3 x 10 DB Curl and Press (moderate weight) (seated or standing) (1min rest between sets)

*score number of burpees completed in 5 min.

read more →

5/19/18 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Rowling! (Push Ups for partner in waiting)

Bench Press (4 x 5 AHAP (w/ 2 second pause @ chest))

*Superset w/ DB Row x 8L/8R AHAP

Metcon (Time)

With a Partner,

100 Cal Row

*While Partner 1 rows, Partner 2 holds Dual KB Front Rack (70/53). Must switch roles every 25 cals, or when partner has to drop KB’s.

Cash Out: 50 Burpees (alternating)
75 Cal Row

*While Partner 1 rows, Partner 2 holds Dual KB Front Rack (moderate). Must switch roles every 15 cals, or when partner has to drop KB’s.

Cash Out: 30 Burpees (alternating)

Accessory Work

Band Tricep Pull Downs 3 x 20

read more →

5/18/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

(Instead of 30 HK, BK, JJ….20 PT, 20 ATW, 1 Min Hang from rig (Scaled: Ring row hold))

Overhead Squat (Find max double!)

*3 second pause first rep only

Metcon (Time)

5 Rounds:

14 OH Squats (95/65)

21 Pull Ups
Scaled: 5 Rounds

7 OH Squats (45/35)

14 Jumping Pull Ups/Ring Rows

(:30 Rest)

Accessory Work

Landmine Complex 3 x 5L/5R

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

read more →

5/17/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then…

2 Rounds, 3 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (pause 2 seconds at knee)

Power clean + clean (4 x (2 + 1) @ 85% of max Power Clean)

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

100m Run

15 Sit Ups

10 Push Ups

5 Squat Cleans (135/95)
11 Min AMRAP:

100m Run

10 Sit Ups

7 Push Ups

3 Squat Cleans (65/45)

read more →

5/16/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 reps each w/ empty bar:

Snatch-Grip RDL

Muscles Snatch

OH Squat

Hang Power Snatch

Hang Snatch

Hang Snatch (Find max triple!)

Metcon (Time)

6 Rounds:

10 Alternating DB Snatches (50/35)

10 Jump Lunges

4 Lengths Farmers Carry AHAP
5 Rounds:

10 Alt DB Snatches (25/15)

8 Alt Lunges

2 Lengths Farmers Carry AHAP

Accessory Work

Accumulate 3 Minutes of L-Sit

read more →

5/15/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

Then 2 Rounds:

3 Up/Down Dogs

3 Wall Walks

5 Push Ups

5L/5R Bottoms Up KB Press (light)

Handstand Push-ups (Learn the skill!)

*If proficient, deficit HSPU or Handstand Walk.

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

25 Double Unders

10 Push Press (135/95)

Rest 2 Min

5 Min AMRAP:

25 Double Unders

10 HSPU
5 Min AMRAP:

35 Single Unders

7 Push Press (75/50)

Rest 2 Min

5 Min AMRAP:

35 Single Unders

10 Push Ups

Accessory Work

Ring Dips 3 x 8-10, then 3 x ME Ring Hold

read more →

5/14/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

(Instead of 30 HK, BK, JJ….200m Run w/ a partner, 30 Partner Wall Balls)

Front Squat w/ 3 second tempo descent (4 x 3 @ 80% of max Front Squat)

Metcon (Time)

4 Rounds w/ a partner:

400m Run (together)

25 Wall Balls (20/14) *Alt every 5 reps

30 KB Swings (70/53) *Alt every 15 reps
Scaled:

4 Rounds w/ a partner:

200m Run (together)

16 Wall Balls (14/10) *Alt every 8 reps

20 KB Swings (light) *Alt every 10 reps

Accessory Work

Bottoms Up KB Thrusters 3 x 5L/5R (focus on stability!)

read more →

5/12/18 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

7 Thrusters (empty barbell)

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, practice legless and/or weighted rope climbs.

Metcon (AMRAP – Rounds and Reps)

21 Minute AMRAP, with a partner

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

*Partner 1 performs AMRAP while partner 2 runs 400m. When partner 2 returns from the run, partner 1 will begin 400m run while partner 2 picks up in the AMRAP where partner 1 left off.
21 Minute AMRAP, with a partner

5 Thrusters (65/55)

3 Rope Walks

10 Box Jumps

*Partner 1 performs AMRAP while partner 2 runs 200m. When partner 2 returns from the run, partner 1 will begin 200m run while partner 2 picks up in the AMRAP where partner 1 left off.

read more →

5/11/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Box Squat (4 x 4 @ 80-85% of max Back Squat)

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

Metcon (Time)

Buy in: 500m Row

4 Rounds:

50 Double Unders

10 Alternating Box Step Ups (85/60)

10 TTB

Cash Out: 500m Row
Buy in: 250m Row

3 Rounds:

50 Single Unders

10 Alternating Box Step Ups (body weight)

10 K2E/Sit Ups

Cash Out: 250m Row

read more →

5/10/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Band Game”

Then…

20 PT, 20 ATW

10 Jump Squats

10 Ring Rows

Then 2 Rounds w/ empty bar:

5 Muscle Snatch

5 BTN Press

5 OH Squat (hold bottom)

5 Snatch Balance

Snatch Balance (5 x 2 @ 75% of max snatch)

*pause 2 seconds in hole both reps.

Metcon (Time)

For Time:

50 Burpees

50 Pull Ups

50 Wall Balls (20/14)
Scaled: 5 Rounds

5 Burpees

5 Jumping Pull Ups/Ring Rows

5 Wall Balls (14/10)

-:30 Rest-

Accessory Work

Sled Drag!

read more →

5/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

Clean + Front Squat + Jerk (4 sets @ 80% of max Clean & Jerk)

Metcon (AMRAP – Rounds and Reps)

4 3-Minute AMRAPS:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

*Rest 1 min between AMRAPs.

*Start each AMRAP where you left off in last AMRAP.
4 3-Minute AMRAPS

3 Power Cleans (65/55)

6 Push Ups

9 Air Squats

*Rest 1 min between AMRAPs.

*Start each AMRAP where you left off in last AMRAP.

read more →

5/8/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Inch Worms

10 Banded Good Mornings

10 Lateral Lunges

5 RDL’s (empty bar)

5 SDHP (empty Bar)

Then…

8 Tempo Sumo DL @ easy weight

Sumo Deadlift (3 x 8)

*15 Minutes to build to challenging weight and complete 3×8.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 SDHP (135/95)

800m Run
Scaled: 15 Minute AMRAP

10 SDHP (95/65)

400m Run

-rest 1 min-

Accessory Work

Single-Arm Landmine Row 3 x 8L/8R

read more →

5/7/18 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

PVC Game

Then, 2 Rounds:

10 PT 10 ATW

5 Up/Down Dogs

10 Jump Squats

10 Mt. Climbers

Then, 2 Rounds w/ empty barbell:

5 Strict Press

5 Push Press

Strict Press + Push Press (15 minutes to build to a heavy (2+3))

Metcon (Time)

5 Rounds:

15 Goblet Squats (using single DB from hang clean & press)

10 DB Hang Clean & Press (50/35)

20 Mt. Climbers
4 Rounds

10 Air Squats (or very light goblet squats)

10 DB Hang Clean & Press (20/15)

20 Mt. Climbers

-:30 rest-

Accessory Work

KB Windmill 3 x 8L/R (AHAP w/ control)

read more →

5/5/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Pendlay Row (5 x 6 AHAP (2 second pause at top of each rep))

*Superset w/ ME Iso hold Chin Up

Metcon (Time)

For time, using a single dumbbell:

10 weighted pull-ups

40 OH lunges

10 weighted pull-ups

30 alternating snatches

10 weighted pull-ups

20 OH squats (10L/10R)

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Rx (50/35)
Scaled:

For time, using a single dumbbell:

10 jumping pull-ups

40 OH lunges

10 jumping pull-ups

30 alternating snatches

10 jumping pull-ups

20 OH squats (10L/10R)

10 jumping pull-ups

10 Turkish get-ups

10 jumping pull-ups

(20/10)

read more →

5/4/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (Test 1RM!)

10-6-5-2-1-1-1

50-60-75-85-90/95….

Metcon (Time)

For Time:

ME 1000m Row

-Rest 2:00-

200 Air Squats
Scaled:

For Time

500m Row

-Rest 2:00-

50-100 Air Squats

Accessory Work

Push Ups, 3 ME sets (RX+ weighted push ups)

read more →

5/3/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Accumulate 2:00 of Jump Rope

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (hold catch)

5 Hang Snatch (pause 2 sec at knee)

Snatch (Build up to a challenging weight for a double.)

*2 second pause at knee both reps.

Metcon (AMRAP – Rounds and Reps)

10 Min, Ascending ladder:

1 HSPU

1 TTB

20 Double Unders

2 HSPU

2 TTB

20 Double Unders

3 HSPU

3 TTB

20 Double Unders

….
Scaled: 8 Min, Ascending ladder:

1 Push Up

1 K2E

20 Single Unders

2 Push Ups

2 K2E

20 Single Unders

3 Push Ups

3 K2E

20 Single Unders

….

read more →

5/2/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Med Ball Tic-Tac-Toe

Accumulate 1:00 hang from rig (scaled: 10 Ring Rows)

Then 2 Rounds w/ empty bar:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

Hang Power Clean + Power Clean (4 x (1 + 1) @ 80% of max clean)

Metcon (Time)

5 Rounds:

7 Hang Power Cleans (135/95)

15 Pull Ups

200m Run
Scaled: 4 Rounds

7 Hang Power Cleans (65/55)

15 Ring Rows

100-200m Run

Accessory Work

Assault Bike :10 sprint, :20 Rest x 6

read more →

5/1/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

20 PT, 20 ATW

10 OHS with PVC

10 Glute Bridges

Then 2 rounds w/ empty bar:

5 Push Press

5 BTN Push Press

5 OH Squats (hold bottom)

Overhead Squat (4 x 4 @ 70-75% of max OHS)

*Pause 2 seconds in hole first two reps

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Push Press (115/80)

10 KB Swings (70/53)

10 Box Jumps (24/20)
Scaled: 8 Min AMRAP

10 Push Press (45/35)

10 KB Swings (light)

10 Box Jumps/Step Ups

-:30 rest-

Accessory Work

GHR 3×10 (RX+ hold last rep 5 seconds)

read more →

4/30/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Synchronized Partner Burpees

20 Partner Wall balls (light)

20 Partner Sit Ups

Then 2 rounds (solo):

10 Alligator Push Ups (https://www.youtube.com/watch?v=50vclcI-lOM)

8 Bench Press w/ empty bar (3 second eccentric)

:30 High Plank hold

Bench Press (Test 1RM!)

10-6-5-2-1-1-1

50-60-75-85-90/95….

**MUST USE SPOTTER

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternating movements, 12 Minute AMRAP:

20 Burpees

20 Wall balls (20/14)

20 Sit Ups
Scaled: In teams of 2, alternating movements, 10 Minute AMRAP:

10 Burpees

10 Wall Balls (14/10)

10 Sit Ups

read more →

4/28/18 CrossFit Free Trial NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run Carrying Med Ball

Pizza Delivery

Double-Unders (Learn the skill!)

*Or learn triple unders!

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

50 Double Unders

40 KB Swings (53/35)

30 Wall Balls (20/14)

20 Alternating DB Reverse Lunges (use same KB as swings)

10 V-ups
Scaled:

14 Minute AMRAP:

25 Mountain Climbers

20 KB Swings (light)

15 Wall Balls (14/10)

10 Alternating Reverse Lunges (body weight)

5 V-ups

Accessory Work

Try the peg board!

read more →

4/27/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills

-Duck/Chicken Walks

-Inch Worms

-Broad Jumps

-Cossack Squats

Then 2 Rounds:

5 Glute Bridges

5 Supermans

5 KB Deadlifts

5 RDL’s (empty barbell)

Deadlift (Test 1RM!)

10-6-5-2-1-1-1

50-60-75-85-90/95….

Metcon (Time)

4 Rounds:

400m Run

12 Box Jumps (30/24)
Scaled:

4 Rounds

200m Run

8 Box Jumps

read more →

4/26/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Hungry Hungry Hippos (crab walk)

Then, with empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

3 Position Clean (3 Sets w/ no misses)

-Position 1

-Above Knee

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

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

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled:

15-12-9

Cleans (75/55)

Box Dips/Push ups

Accessory Work

Handstand Workshop or Barbell Club!

read more →

4/25/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

3 Wall Walks

3 Slow Burpees

10L/10R Split Jerks (just footwork)

Then w/ empty barbell, 2 Rounds:

5 Strict Press

5 Push Press

5 Split Jerks (hold split 3 seconds)

Push Press + Split Jerk (4 x (1 + 2) @ 85% of max Push Press)

*Hold both split jerks 3 seconds

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

9 HSPU

6 Burpees

3L/3R DB Snatches (50/35)
Scaled

7 Minute AMRAP:

6 Push Ups

4 Burpees

2L/2R DB Snatches (25/15)

Accessory Work

Suitcase Carry (DB) 4 x 4 Lengths (2 lengths L/2 lengths R)

read more →

4/24/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Accessory Work

Rowling

10 Med Ball Power Clean & Press

Weighted Pull-ups (5 x 6 AHAP (Rx+ control eccentric))

*Superset w/ Slam Ball x 10 AHAP (max effort!)

Metcon (No Measure)

12 Min EMOM

Min 1: 150m Row

Min 2: 15 TTB

Min 3: 12 Pull Ups
Scaled:

12 Min EMOM

Min 1: 75-100m Row

Min 2: 10 Hanging Knee Raises

Min 3: 10 Ring Rows

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

read more →

4/23/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Alternating Turkish Get Ups

Squat Warm up

Back Squat (Test 1RM!)

10-6-5-2-1-1-1

50-60-75-85-90/95….

Metcon (Time)

For Time:

30 Alternating Turkish Get Ups (50/35)

(Rx+ cash out with 20 Burpees)
Scaled

20 Alternating Turkish Get Ups (20/10)

(10 Burpee cash out OPTIONAL)

Accessory Work

Plank March 3 x :30-45

https://www.instagram.com/p/BhP2UXjhYTX/?hl=en&taken-by=functional.bodybuilding

read more →

4/20/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Wall Ball Race

Then, Squat Warm up

Front Squat (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

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

Metcon (Time)

In teams of two, 150 Wall Balls (20/14) for time.

**every 3 minutes, both partners complete 7 burpees each
Scaled:

In teams of two, 100 Wall Balls (14/10) for time.

**every 3 minutes, both partners complete 3 burpees each

Accessory Work

Bottoms Up KB Press 3 x 6L/6R (moderate weight, focus on stability)

read more →

4/19/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodge ball!

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Push Press

Power Clean (4 x 3 @ 80% of max Power Clean)

Metcon (Time)

30-20-10

DB Thrusters (35/25)

TTB
Scaled:

18-12-9

DB Thrusters (20/10)

V-Ups/Hanging Knee Raises

Accessory Work

Ring Pull Ups 3 x 8-10 (RX+ 3 second eccentric)

read more →

4/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 minute sitting 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 at 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.

Metcon (AMRAP – Reps)

10 Minute EMOM:

Min 1: 1 Power Snatch + 3 OHS (95/65) (RX+ 115/80)

Min 2: :30 of Double Unders
**score WOD using total reps of completed double unders.

Scaled:

10 Minute EMOM

Min 1: 10 Alt DB Snatches (25/15)

Min 1: :30 of Single Unders

read more →

4/17/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jump Lunges

10 Lightly weighted alternating box step ups

2 Lengths OH Plate Carry (light)

Bulgarian Split Squat (5 x 8L/8R AHAP)

*Superset with Box Jump AHAP x 5

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Burpee Box Jump-overs (24/18)

4 Lengths OH Plate Carry AHAP
Scaled: 12 Min AMRAP

5 Burpees

10 Box Jumps (easy height)

4 Lengths OH Plate Carry (moderate)

-1 min rest-

Accessory Work

Battle Rope :10 on :20 off, for 2 min (as many sets as you’d like!)

read more →

4/16/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

2 Lengths Bear Crawl

3 Inch Worms (w/ push up)

5 Ring Rows (slow)

5 V-ups

5 Glute Bridges

8 Bench Press w/ empty bar (3 second eccentric)

:30 High Plank hold

Bench Press (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

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

Metcon (Time)

Partner WOD, complete 10 Rounds as a team, alternating rounds:

5 Pull Ups

10 Push Ups

15 Sit ups

20 KB Swings (70/53)
Scaled:

Partner WOD, complete 8 Rounds as a team, alternating rounds:

5 Pull Ups/Ring Rows

10 Push Ups

10 Sit ups

10 KB Swings (Light)

Accessory Work

Tempo Push Ups 3 x 10 @ 3-3-3

read more →

4/14/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Relay

2:00L/2:00R Ankle Mobility

20 Partner Wall Balls

Pistols (Learn the single leg squat!)

*If pistols are proficient, build up to a 6RM weighted pistol (three on each side).

1-Mile Run (Time)

Max Effort 1-Mile Run
*Rest 4 Minutes

then, 400m Run.

400m Run (Time)

Max Effort 400m Run

Accessory Work

Plank March 3 x :30-45

https://www.instagram.com/p/BhP2UXjhYTX/?hl=en&taken-by=functional.bodybuilding

read more →

4/11/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Musical Wall Balls

Then, 2 Rounds:

10 Jump Squats

10 Sit Ups

5 Muscle Snatch

5 BTN Press

5 OHS (pause 3 seconds in hole)

Overhead Squat (Find 5RM!)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

10 Chin Ups

5 OH Squats (95/65)

-1 Min Rest-
*compare to 4/7/18 score.

Scaled: 8 Min AMRAP

10 V-Ups

10 Banded Chin Ups

5 OH Squats (light) -or- Goblet Squats

read more →

4/13/18 CrossFit Friday the 13th

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm up

Back Squat (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

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

Metcon (Time)

42-30-18

Wall Balls (20/14)

KB Swings (70/53)

Cash Out: 30 Hollow Rocks
Scaled:

15-12-9-6-3

Wall Balls (14/10)

KB Swings (light)

Cash Out: 30 Hollow Rocks

read more →

4/12/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Partner Med Ball Side Shuffle Pass

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 Pos 1 + Clean (4 x (1 + 1) @ 75-80% of max clean)

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

14 Cal Row

14 Hang Power Cleans (95/65)

14 Burpees

-REST 4 MIN-

5 min AMRAP:

12 Cal Row

12 Hang Power Cleans (95/65)

12 Burpees
Scaled:

5 Min AMRAP:

8 Cal Row

8 Hang Power Cleans (Light, focusing on technique)

8 Burpees

-REST 4 MIN-

5 min AMRAP:

8 Cal Row

8 Hang Power Cleans (Light, focusing on technique)

8 Burpees

Accessory Work

KB Cross Body Carry 3 x 4 Lengths (alternating each length)

https://www.instagram.com/p/Bg3lcN9Dy4E/?hl=en&taken-by=functional.bodybuilding

read more →

4/10/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00L/2:00R Lying OH Arm Passes (using lacrosse/soft ball)

20 PT, 20 ATW

10L/10R Split Jerks (just footwork)

Then w/ empty barbell, 2 Rounds

5 Strict Press

5 Push Press

5 Split Jerks (hold split 3 seconds)

Push Press + Split Jerk (4 x (2 + 1) @ 85% of max Push Press)

Metcon (Time)

5 Rounds:

6L/6R Single Arm DB Push Press (50/35)

50 Double Unders

4 Lengths Farmers Carry AHAP
Scaled:

4 Rounds

6L/6R Single Arm DB Push Press (Light, focus on technique)

50 Single Unders

4 Lengths Farmers Carry (moderate weight)

Accessory Work

Pull Up Isometric Hold 4 x 3, 10 second holds

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

read more →

4/9/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 “Frames” of Rowling

Then 2 Rounds:

5 Inch Worms

5 Good Mornings

5 RDL’s

*using empty barbell

Then, 8 Tempo deadlifts using < 50%

Deadlift (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

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

Metcon (AMRAP – Reps)

2 Rounds for max reps:

2 Min Box Jumps (24/18)

-1 min rest-

2 Min HSPU

-1 min rest-

2 Min Pull Ups

-1 min rest-
2 Rounds for max reps:

2 Min Box Step Ups

-1 min rest-

2 Min Push Ups

-1 min rest-

2 Min Ring Rows

-1 min rest-

read more →

4/6/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

5 Up/Down Dogs

10 Partner Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled: 3 Rounds

200m Run

12 KB Swings

10 Ring Rows

Accessory Work

Plank Waves 3 x 1 min of continuous waves

https://www.instagram.com/p/Bg8uHI0j3iE/?hl=en&taken-by=functional.bodybuilding

read more →

4/7/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

then 2 Rounds

10 Jump Squats

10 Sit Ups

5 Muscle Snatch

5 BTN Press

5 OHS (pause 3 seconds in hole)

Back Rack Lunge (4 x 8 @ AHAP)

*Alternating steps

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

10 Chin Ups

5 OH Squats (95/65)

-1 Min Rest-
Scaled:

8 Min AMRAP

10 V-Ups

10 Banded Chin Ups

5 OH Squats (light) -or- Goblet Squats

read more →

4/4/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

100 Single Unders

2 Rounds, 5 Reps each w/ empty barbell

Muscle Clean

Strict Press

Clean High Pull

Push Press

Hang Power Clean (hold catch 3 seconds)

Hang Power Clean + Push Press (4 x (1 + 1) @ 75-80% of max C&J)

Metcon (Time)

For Time:

1 Push Press (135/95)

10 Double Unders

2 Push Press

20 Double Unders

3 Push Press

30 Double Unders

4 Push Press

40 double Unders

5 Push Press

50 Double Unders

4 Push Press

40 Double Unders

3 Push Press

30 Double Unders

2 Push Press

20 Double Unders

1 Push Press

10 Double Unders
Scaled:

*Push Press light to focus on technique

*Single Unders

Accessory Work

5 Min practicing handstand holds

read more →

4/3/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Relay

Then 2 Rounds:

10 Pendlay Row (empty barbell)

5 Push Ups

5 Ring Rows

3 Slow Burpees

Supinated Pendlay Row ( 5 x 6 AHAP (2 second pause at top of each rep))

Superset w/ Med Ball Chest Pass x 6 AHAP/AFAP

Metcon (Time)

5 Rounds:

12 Burpee Box Jumps (24/20)

12 Push Ups

12 KB Swings (70/53)
Scaled:

4 Rounds

8 Burpee Box Jumps (20/12)

8 Push Ups

8 KB Swings (light)

Accessory Work

3 attempts ME plank hold

read more →

4/2/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Cal Row

10 Wall Balls (20/14)

15 V-Ups
Scaled:

8 Min AMRAP

8 Cal Row

10 Wall Balls (14/10)

12 Sit Ups

Accessory Work

3 x 10L/R Single Leg Deadlift (AHAP while focusing on balance and stability)

read more →

4/5/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

4 Reps each movement w/ empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (pause 2 seconds at knee)

Hang Squat Snatch (pause 2 seconds in hole)

Snatch (Find max double!)

*2 second pause below knee both reps.

Metcon (Time)

10 Rounds (12 minute time cap):

2 Turkish Getups (1 each side) (50/35)

100m Sprint
Scaled: 7 Rounds (12 minute time cap):

2 Turkish Getups (1 each side) (light)

100m Run

read more →

3/31/18 CrossFit Trial Classes

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run Carrying Med ball

Max Height Box Jump (Distance)

Max Height Box Jump
10 minutes to Test Max Box Jump!

Metcon (4 Rounds for time)

Every 8 Minutes, for 32 Minutes (4 sets):

Row 500m

10 Burpees

20 Jump Lunges

Run 400m

*Should have :90 to 2min rest between sets.
Scaled:

Every 8 Minutes, for 32 Minutes (4 sets)

Run 200m

10 Burpees

20 Jump Lunges

Row 250m

read more →

3/30/18 CrossFit Collingswood Haddonfield Mount Laurel

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3×1@ 95% of 1RM)

10-6-5-2-1-1-1

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Alternating DB Snatch (50/35)

15 TTB

4 Lengths OH Plate Carry AHAP
Scaled:

7 Min AMRAP:

10 Alt DB Snatch (light)

12 Sit Ups

4 Lengths OH Plate Carry (light)

Accessory Work

3 x 5L/R KB Windmill

*Show control!

read more →

3/27/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay!

Then 2 Rounds:

3 Up/Down Dogs

20 High Knees

20 Butt Kicks

5L/R Bottoms Up KB Press (light)

2 Lengths FR Farmers Carry (moderate weight)

Zots Press (4 x 5 AHAP)

*Superset w/ Double KB Front Rack High Knee Farmer’s Carry x 2 Lengths AHAP

Metcon (Time)

4 Rounds:

15 Box Jumps (30/24)

400m Run
Scaled:

4 Rounds:

10 Box Jumps/Step Ups (18/12)

200m Run

read more →

3/28/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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 (4 x (1+1) + (1+1) @ 80-85% of max clean)

Metcon (Time)

10-1:

Power Cleans (185/135)

Chest-to-bar Pull Ups
Scaled:

8-1

Power Cleans (technique-based weight)

Pull Ups/Ring Rows

Accessory Work

3x 5L/R Seated Med Ball Toss AHAP

read more →

3/29/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Row

25 Single Unders

10 Partner Wall Balls

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

Snatch Balance (4 x 2 @ 80% of max snatch)

*pause in hole 3 seconds both reps

Metcon (Time)

In teams of two, sharing reps:

100 Double unders

75 Partner Sit Ups

75 Wall Balls (20/14)

1000m Row

75 Wall Balls (20/14)

75 Partner Sit Ups

100 Double Unders
Scaled:

In teams of two, sharing reps:

500m Row

30 Partner Sit Ups

30 Wall Balls (14/10)

100 Single Unders

30 Wall Balls

30 Sit Ups

500m Row

Accessory Work

Shoulder Taps 3×20

read more →

3/26/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Plate Race!

Then 2 Rounds:

5 Inch Worms

10 Banded Good Mornings

10 Light KB Swings

10 Push Ups

Deadlift (3 x 1 @ 95% of 1RM)

10-6-5-2-1-1-1

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Ring Dips

10 Push Ups

20 KB Swings (70/53)
Scaled:

8 Min AMRAP:

10 Box Dips

10 Push Ups

10 KB Swings (light)

-30 Second Rest-

Accessory Work

Assault Bike 5 x :15 sprint :45 rest

read more →

3/23/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down Dogs

10 Ply Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (Time)

4 Rounds:

10 Alternating Lunges (50/35)

20 Wall Balls

300m Row
4 Rounds:

10 Alternating Lunges (body weight)

10 Wall Balls

150m Row

read more →

3/22/18 CrossFit Fundamentals

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW, 20 Jump Squats

2 Rounds, 3 Reps each w/ empty barbell

Muscle Clean

Strict Press

Clean High Pull

Push Press

Hang Power Clean

Push Jerk

Hang Squat Clean

Split Jerk

Clean and Jerk ((2 + 1) Build to a max!)

Metcon (Time)

15-12-9-6-3

DB Hang Clean and Jerks (50/35)

Pull Ups (Rx+ Weighted pull ups using one of your DBs)
Scaled:

15-12-9-6-3

DB Hang Clean and Press (20/10)

Jumping Pull Ups/Ring Rows

Accessory Work

200 Double Unders -or- practice triple unders!

read more →

3/21/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 reps each w empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (hold catch 3 seconds)

Power Snatch + Overhead Squat (4 sets @ 85% of max PS)

Metcon (Time)

3 Rounds:

30 KB Swings (70/53)

30 Burpees

30 V-Ups
Scaled:

4 Rounds

12 KB Swings (35/18)

10 Burpees

15 Sit ups

Accessory Work

Accumulate 3:00 of L-Sit/Hold

read more →

3/20/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

20 Front Jacks

5L/R Single-Arm Ring Rows (tempo)

10 Pendlay Row w empty barbell (tempo)

10 K2E

:30 Ring Support (scaled: box support)

Back Lever (Learn the skill!)


https://www.youtube.com/watch?v=7MrczXxQGKY band assisted

https://www.youtube.com/watch?v=7tEIdZrsoOI band assisted

https://www.youtube.com/watch?v=q5Owd5_CUtY inverted hang, to knees, to extension, full roll

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

8 Pendlay Row (135/95)

12 TTB

Farmers Carry 6 Lengths of Floor (AHAP)
Scaled:

10 Minute AMRAP

8 Pendlay Row (light)

12 K2E/Sit Ups

Farmers Carry 4 Lengths

read more →

3/19/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (Time)

For Time:

50 Pull Ups

400m Run

75 Push Ups

400m Run

100 Squats
Scaled:

25 Jumping Pull Ups

200m Run

30 Push Ups

200m Run

50 Squats

(200m Run)

Accessory Work

3 x 10 Seated DB Curl and Press (slow and controlled, moderate weight)

read more →

3/16/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

400m Run

30 Partner Wall Balls

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, 3 x ME Unbroken Climbs (begin next ascent without touching floor)

(Rx+ Legless or weighted!)

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

10 Box Jumps (24/18)

15 Burpees

20 Wall Balls (20/14)

2 Rope Climbs
Scaled:

10 Minute AMRAP

6 Box Jumps/Step Ups

6 Burpees

6 Wall Balls

1 Rope Walk

-1 Min rest-

Accessory Work

3 x 10 pistols (RX+ weighted pistols)

read more →

3/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Crab walk soccer!

Then 2 rounds (empty bar where needed):

5 Inch Worms

5 RDL

5 SDHP

5 Push Press

*5 Tempo Deadlifts (less than 50%) before starting strength

Deadlift (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 SDHP

10 Push Press

*Rx (115/75)
Scaled:

7 Min AMRAP:

7 SDHP (75/55)

7 DB Push Press (25/15)

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

read more →

3/14/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Single Unders

1:00 Front Rack Mobility

Then, 2 rounds 3 Reps each movement w/ empty barbell:

Muscle Clean

Clean High Pull

Front Squat (pause 3 seconds in hole)

Hang Power Clean

Hang Squat Clean (pause 2 seconds at knee)

Clean (Find max double!)

*w/ 2 second pause below knee both reps.

Metcon (Time)

For Time:

1 Power Clean (155/110) (Rx+ 185/135)

10 Double Unders

2 Power Cleans

20 Double Unders

3 Power Cleans

30 Double Unders

4 Power Cleans

40 double Unders

5 Power Cleans

50 Double Unders

4 Power Cleans

40 Double Unders

3 Power Cleans

30 Double Unders

2 Power Cleans

20 Double Unders

1 Power Clean

10 Double Unders
Scaled:

*Power Cleans light to focus on technique

*Single Unders

read more →

3/13/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down dogs

:30 Hang from rig

5 Jump Squats

5 V-ups

1 Wall Walk

Then, 4 Reps each movement w/ empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (pause 2 seconds at knee)

Hang Squat Snatch (pause 2 seconds in hole)

Snatch Pull + Snatch (4 x (2 + 1) @ 75-80% of max HS)

Metcon (Time)

3 Rounds:

40 TTB

25 HSPU
Scaled:

3 Rounds:

25 Sit Ups

15 Push Ups

Accessory Work

3 x 20 Dual KB Psoas March

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

read more →

3/12/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (3 Rounds for reps)

Tabata Pull Ups

Rest 1 Min

Tabata KB Swings (70/53)

Rest 1 Min

Tabata Alternating Lunges (Rx+ Jump Lunges)
Scaled Option 1:

Tabata Ring Rows

Rest 1 Min

Tabata KB Swings (light)

Rest 1 Min

Tabata Alternating Lunges

Scaled Option 2:

**Using “scaled option 1” movements, adjust work time from :20 to :10 and rest from :10 to :20.

read more →

3/9/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

then 2 rounds:

20 Partner Push Ups, :30L/:30R KB Iso Bench Press Hold, 10 Inch Worms, 10 Banded Good Mornings

Bench Press (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (Time)

6 Rounds with a partner, alternating complete rounds:

10 KB Deadlifts (70/53)

25 KB Swings (70/53)

200m Run
6 Rounds with a partner, alternating complete rounds:

10 Light KB Deadlifts

10 Light KB Swings

100-200m Run

read more →

3/8/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up (include bottoms up KB press)

Front Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

50-60-75-80/85-85/90-85/90%

Metcon (Time)

10-1

Thrusters (95/65) (Rx+ 135/95)

TTB

Cash Out: 100 Double Unders
7-1

Thrusters (light)

Sit Ups

Cash Out: 100 Singles

Accessory Work

GHR 3×8-10 (hold last rep :10 seconds)

read more →

3/7/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

300m Row, 10 Supinated Ring Row, 5L/5R Light DB Push Press, 1 Wall Walk

Weighted Chin-Ups (4×5 AHAP)

**Superset w/ ME Handstand Hold (Rx+ Shoulder Taps)

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

12 Pull Ups

12 HSPU

-Rest 2 min-

4 Minute AMRAP

5L/5R Single-Arm DB Push Press (50/35)

100m Row
Scaled:

4 Min AMRAP

8 Ring Rows

8 Push Ups

-Rest 2 min-

4 Min AMRAP

3L/3R Light DB Push Press

75m Row

Accessory Work

Planks 3 x 1:30

:30 Left side plank, :30 Right side plank, :30 regular plank

read more →

3/6/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW, 10 OH Band Pull-aparts, 10L/R Diagonal Band Pull-aparts, 20 Jump Squats

2 Rounds, 5 reps each w/ empty barbell/PVC:

Muscle Snatch

OH Squat (3 second pause in hole)

Sn Balance

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

Metcon (Time)

21-15-9

Alternating DB Snatch (50/35)

Burpee Box Jumps (24/18)
Scaled:

*15-12-9

*(25/10)

*Box jump (no burpee)

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

3/5/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK, 20 BK, 20 JJ, 10 Light Wall Balls

2 Rounds, 3 Reps each w/ empty barbell:

Muscle Clean

Clean High Pull

Front Squat

Hang Power Clean (hold catch)

Squat Clean (Pause @ knee 2 seconds)

Power Clean (3×2 @ 70-75% of 1RM Clean)

Clean (3×2 @ 80-90% of 1RM Clean)

Clean Pull (3×2 @ 100-110% of 1RM Clean)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaled:

7 Min AMRAP

7 Wall Balls

:30 rest

read more →

3/1/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Power Snatch + Hang Snatch (4 sets @ 80% of 1RM Power Snatch)

*Power Snatch w/ 2 sec pause at knee + low hang snatch

Metcon (Time)

21-15-9-6-3

HSPU

Pull Ups (Rx+ L-sit Pull Ups)
Scaled

15-12-9-3

Push Ups -or- Pike Push Ups

Pull Ups -or- Ring Rows

Accessory Work

GHD Sit Ups 3 x 10-15

read more →

2/28/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Strict Press (Find 5RM!)

Metcon (2 Rounds for reps)

Death By Burpee
*When knocked out, rest 2 minutes then complete 1 ME unbroken set of Wall Balls (20/14)

Scaled

7 Min EMOM:

4 Burpees

5 Wall Balls

Accessory Work

Monkey Bars! Climb, swing, move your way from one end of the rig to the other or try to make it all the way around and back to where you began!

read more →

2/27/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Power Clean + Power Jerk (4 x (2 +1) @ 70-75% of max CJ)

**Push Jerk or Split Jerk, whichever allows better technique.

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

5 Power Cleans (155/105)

600m Run
Scaled

10 Minute AMRAP:

5 Power Cleans (light)

200-400m Run

read more →

2/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Deadlift (10-6-5-3-3-3)

50%-60-75-90-90-90

**3×3@ 85-90% of 1RM

Metcon (Time)

4 Rounds:

25 Air Squats

20 Sit Ups

15 KB Swings (70/53)
Scaled

4 Rounds:

15 Air Squats

12 Sit Ups

9 KB Swings (light)

Accessory Work

KB Windmill 3 x 5L/5R

read more →

2/24/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Tire Flips (3 x 1 Min ME)

3 Attempts (solo or with others) at 1 Min Max Effort tire flips

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Push Ups

10 Alternating Lunges

100m Row

20 Push Ups

20 Alternating Lunges

200m Row

30 Push Ups

30 Alternating Lunges

300m Row

….

(RX+ Alternating Jump Lunges)
Scaled: 8 Min AMRAP

Accessory Work

Weighted Dips 3 x 6-8 AHAP (Ring or Box)

read more →

2/22/18 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Snatch Pull + Snatch (4 x (2+1) @ 75-80% of max Snatch)

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

read more →

2/16/18 CrossFit Classes

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Deadlift (10-6-5-5-5-5)

50%-60-70-80-80-80

Metcon (Time)

For Time:

20 Alternating Pistols

30 Burpees

40 Double Unders

5 Lengths Farmer’s Carry AHAP

40 Double Unders

30 Burpees

20 Alternating Pistols

Cash Out: ME 2 minute row

read more →

2/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Handstand Walk (Learn the skill!)

Handstand Push-ups (Learn the skill!)

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) :

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Balls (20/14)
Scaled

Every 5 minutes, for 25 minutes (5 Sets) :

10 Ring Rows

15 Sit Ups

15 Push Ups

20 Wall Balls (10lb)

read more →

2/12/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

50%-60-70-80-80-80

*Use same weight as 2/2/18

*Working sets, 3×5 @ 80%

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

6 Burpees

1 Length of floor Left-arm OH DB Walking Lunge (60/40)

1 Length of floor Right-arm OH DB Walking Lunge (60/40)
*Scaled WOD

8 Minute AMRAP:

6 Burpees

2 Lengths of floor walking lunge (body weight or goblet w/ light weight)

read more →

2/10/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

3 Position Snatch (mid thigh, below knee, floor) (3 Sets w/ no misses)

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

1 DB Snatch

1 Goblet Squat

1 Sit up

2 DB Snatches

2 Goblet Squats

2 Sit Ups

….

Rx (50/35) – use same DB for snatches and goblet squats

Accessory Work

Half Kneeling Bottoms Up KB Press 3 x 4-6 L/R (light weight, focus on shoulder stability)

read more →

2/8/18 E-A-G-L-E-S Eagles! CrossFit

CrossFit Turbocharged – CrossFit

Front Squat (10-6-5-5-5-5)

50%-60-70-80-80-80

Metcon (Time)

5 Rounds:

7 Deadlifts (135/95)

10 HSPU

Cash Out: Burpees

Scaled 25

Rx 50

Rx+ 75

Accessory Work

GHD Sit ups 3 x 12 (reach for opposite foot each rep)

read more →

2/7/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (4 x 5 AHAP)

*Superset with Pendlay Row

Pendlay Row (4 x 8 AHAP)

*To be completed directly after pull ups. Use weight that allows great technique for all reps!

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

12 TTB

16 Wall Balls (20/14)

18 Cal Row

read more →

2/6/18 CrossFit Eagles Super Bowl Champs !!

CrossFit Turbocharged – CrossFit

Clean (4 x 2 @ 85-90% of max clean)

Metcon (Weight)

9 Minute EMOM

Min 1: 10 Power Cleans (135/95)

Min 2: 10 Box Jumps (24/18)

Min 3: 30 Double Unders
Scaled: 9 Min EMOM

Min 1: 6 Power Cleans

Min 2: 10 Box Jumps (18”)

Min 3: 30 Single Unders

Accessory Work

Turkish Getups 3x5L/5R AHAP

read more →

2/5/18 CrossFit Super Bowl Philadelphia Eagles

CrossFit Turbocharged – CrossFit

Bench Press (3×5 @ 80% of 1RM Bench Press)

10-6-5-5-5-5

50%-60-70-80-80-80

Metcon (Time)

“Dirty Birds”

3 Rounds:

20 KB Swings (70/53)

20 Jump Lunges

-Rest 2 min-

3 Rounds

20 Push Ups

20 Mt. Climbers

:45 Side plank each side

Accessory Work

Mixed KB Rack Overhead Carry 4 x 4 Lengths of Floor AHAP (alternate pressing arm each length)

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

read more →

2/3/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

Clean and Jerk (Test max!)

*2 Months and Under:

Learn proper technique!

Metcon (Time)

For Time:

30 KB Swings (70/53)

40 Ring Rows

500m Row

40 Ring Rows

30 KB Swings

Cash Out: 1:30 Wall Sit
Scaled:

5 Rounds

7 KB Swings

10 Ring Rows

100m Row

Cash Out: 1:00 Wall Sit

read more →

2/2/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Back Squat (3×5 @ 80% of 1RM)

Sets: 10-6-5-5-5-5

Percentages: 50-60-70-80-80-80

**use new 1RM established 1/16/18

Metcon (Time)

5 Rounds:

10 Ring Dips

15 Wall Balls (20/14)

3 Bear Crawls
*Scale for ring dips:

box dips or HRPU

read more →

1/30/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Deadlift (10-6-5-5-5-5 )

The following percentages of your 1RM deadlift correspond to your working sets:

10-6-5-5-5-5

50-60-70-80-80-80%

Complete 3×5 @ 80%.

Metcon (Time)

For Time:

40 Cal Row

40 Burpee Pull Ups
Scaled:

20 Pull ups

20 Burpees

30 Cal Row

Accessory Work

3×8-10L/R DB Bent Row

read more →

1/29/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Overhead Squat (4 x 3 )

Build to a challenging weight and complete 4 sets, pausing 3 seconds in the first two reps.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Box Jumps (24/18)

12 OH Alternating Lunges holding a plate (45/25)

20 Sit Ups
RX+ Barbell OH Squats (95/65) instead of OH Lunges

read more →

1/27/18 CrossFit Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

Double-Unders (Finally learn DU’s !!)

*If proficient, 5 ME attempts at (single, double, single, double…..)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100m Row

10 Bench Press (135/95)

Farmer’s Carry AHAP (5 lengths of floor)

read more →

1/26/18 CrossFit Classes

CrossFit Turbocharged – CrossFit

Bulgarian Split Squat (5 x 8L/8R AHAP)

Superset with Box Jump AHAP x 5

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

read more →

1/25/18 CrossFit near Philly

CrossFit Turbocharged – CrossFit

Clean (4 x 1 @ 85% of max clean)

*with 2 second pause below knee both reps.

Metcon (Time)

21-15-9

HSPU

Power Cleans (155/105)

Accessory Work

Turkish Getup 3 x 5L/5R AHAP

read more →

1/24/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch (4 x 1 @ 90% of max snatch)

Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches (50/35)

Burpees (jumping over the dumbbell)
Scaled: 21-15-9

DB Snatches (35/20) or (20/10)

Burpees (stepping over DB)

Accessory Work

Assault Bike

3 Rounds :10 on, :10 off

-Rest 1 min and repeat

read more →

1/23/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Front Squat (5 x 3 @ 85-90% of 3RM FS)

*Double bounce first two reps

Metcon (Time)

For Time with a Partner:

50 KB Swings (70/53)

100 Pull Ups

150 Push Ups

200 Air Squats
*Evenly share reps as team sees fit.

read more →

1/19/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

Pendlay Row (4 x 6 AHAP)

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

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

1/18/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Clean Pos 1 + Clean (4 x (1 + 1))

*Find a challenging, but makeable weight to use for all 4 working sets.

Metcon (Weight)

10 Minute Alternating EMOM:

Min 1: 6 Thrusters (95/65) (Rx+ 125/85)

Min 2: 8 Strict Pull Ups

Accessory Work

Iso hold Pull Ups

3 x 3 (pull chin over bar and hold for 5 seconds. Lower to half way, hold 5 seconds. Lower to complete extension before pulling back to top)

read more →

1/17/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Halting Snatch Grip Deadlift (3 x 4 @ 90% of max snatch)

*w/ 2 second pause at top

https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

read more →

1/15/18 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Rope Climb (Learn to climb to the top!)

*If proficient, unbroken rope climbs (Rx+ legless)

Metcon (Time)

4 Rounds:

1 Rope Climb (or 2 rope walks)

12 Single-Arm DB Push Press (50/35) (6L/6R)

10 Pistols (5L/5R)

8 Over-The-Shoulder Med Ball Pick Ups (40/25)

read more →

1/13/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

Clean Pull (3×3 @100-105% of max clean)

*With 3 second eccentric.

Clean Deadlift (3×3 @105-110% of max clean)

*With 3 second eccentric.

Metcon (Time)

5 Rounds:

5 Chin Ups

10 V-Ups

15 Air Squats

400m Run
*Scaled: 200m Run

Accessory Work

Turkish Getups 3x 5L/5R AHAP

read more →

1/12/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Strict Press + Push Press + Jerk (4 sets @ 85% of max strict press)

*Use split jerk in complex.

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

Accessory Work

KB Windmill 3x 5L/5R

read more →

1/11/18 CrossFit Near Philadelphia

CrossFit Turbocharged – CrossFit

Weighted Step-ups (4 x 8 (4L/4R) )

*With a barbell on your back, use a challenging weight for 8 alternating reps.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

1 Wall Ball (20/14)

1 Burpee

1 TTB

2 Wall Balls

2 Burpees

2 TTB

……
*Ascending rep scheme until 12 minutes is up!

read more →

1/10/18 CrossFit For Beginners

CrossFit Turbocharged – CrossFit

Hang Snatch (Find 3RM)

*2 second pause below knee first two reps

Metcon (Time)

4 Rounds:

12 HSPU

9 Deadlifts (155/105)

6L/6R DB Snatch (50/35)

read more →

1/9/18 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Bench Press (4 x 7 AHAP)

Find a challenging weight for 7 reps and complete 4 working sets around that weight.

Metcon (Time)

For time, with a partner:

100 Box Jumps (24/18)

50 KB Swings (70/53)

100 Push Ups

50 KB Swings

100 Sit Ups
Evenly share reps the best your team sees fit.

read more →

1/8/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Front Squat (5 x 2 @ 90% of 1RM)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Beginners: Med Ball Grace

30 Med Ball Squat Clean and Press for time (20/14)

Accessory Work

3 second eccentric pull ups 4×5

read more →

1/6/18 CrossFit Turbocharged Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Hang Power Clean + Push Press (4 x (2 + 1) @ 80% of max hang clean)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Power Cleans (185/135)

15 Burpees

4 Lengths Farmer’s Carry AHAP

Accessory Work

GHR 3×10 (hold last rep up 10 seconds)

read more →

1/5/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (Build to a heavy double)

2x through complex without dropping

Metcon (Time)

4 Rounds:

300m Row

21 Sit Ups (Rx+ weighted sit ups)

12 OH Squats (95/65)

read more →

1/4/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Sumo Deadlift (5-5-4-3-3 )

Establish a heavy triple.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 Pull Ups

18 Wall Balls (20/14)

36 Double Unders

Accessory Work

Renegade Row

4 x 5L/5R AHAP being able to keep great plank position

read more →

1/3/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Power Snatch + Snatch (4 sets @ 85% of max PS)

Metcon (Weight)

12 Minute EMOM

Min 1: 2 Turkish Getups AHAP

Min 2: :30 Push Ups

Min 3: :30 KB Swings (70/53)

Min 4: Side Plank :20L/:20R
*Score weight used for Turkish getups.

Accessory Work

Shoulder Taps 3 x 5L/5R

read more →

1/2/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat (4 x 5 at a challenging weight)

*3 second eccentric + 3 second pause in hole

Metcon (Time)

In teams of two, complete 3 rounds each (6 rounds as a team):

10 Lateral Box Jumps (24/20)

15 Thrusters (75/55)

20 TTB
*One partner works while other holds a plate overhead. If plate has to be put down, perform 3 burpees before putting plate back overhead.

read more →

12/30/17 CrossFit New Year

CrossFit Turbocharged – CrossFit

Dumbbell Bench Press (4×8 AHAP)

*Superset w supinated Pendlay Row

Supinated Pendlay Row (4×8 AHAP)

Metcon (Time)

4 Rounds:

10 Alternating Pistols

20 Push Ups

500m Row

Accessory Work

Double KB Front (Front Racked) squat hold 4 x :20

read more →

12/29/17 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Paused Front Squat (4 x 5 at a challenging weight)

3 second eccentric + 3 second pause in hole.

Metcon (Time)

For Time:

30 Single-Arm KB Thrusters (15L/15R) (50/35)

30 Box Jumps (24/18)

30 Med Ball Cleans AHAP

200 Double Unders

30 Med Ball Cleans AHAP

30 Box Jumps

30 Single-Arm KB Thrusters

Accessory Work

3 x 8L/8R Bottoms Up KB Press (light)

read more →

12/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Clean Pull + Clean (4 x (2+1) @ 85-90% of max clean)

Metcon (No Measure)

12 Min Alt EMOM:

Min 1: 3 DB Man-Makers (50/35)

Min 2: 12 C2B Pull Ups

Min 3: :30 farmers carry AHAP

read more →

12/26/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Max Box Jump (Test your best box jump!)

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

4 Turkish Getups (2L/2R)

20 KB Swings (70/53)

12 Alt. Weighted Step ups (70/53) (24/18”)

20 Mt. Climbers

Accessory Work

GHD Sit Ups 3×10

read more →

12/23/17 Happy Holidays!

CrossFit Turbocharged – CrossFit

Weighted Chin-Ups (4×6 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Thrusters (135/95)

4 Burpees

5 Ring Dips

6 Wall Balls (20/14)

7 Deadlifts (135/95)

-1 Min Rest-

read more →

12/22/17 CrossFit Philly

CrossFit Turbocharged – CrossFit

Back Squat (3 x 3 @ 85% of 3RM)

*then drop sets 2×6 unbroken

Metcon (AMRAP – Reps)

5 Min AMRAP

Med Ball Cleans (20/14)
*Rest 3 Min before next AMRAP.

Metcon (Distance)

5 Min AMRAP

Row (or Run carrying Med Ball)
*3 Min rest before starting this AMRAP.

Accessory Work

3×16 (8L/8R) Anti Rotation Bottoms Up KB Press (use light weight!)

read more →

12/21/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Handstand Push-ups (Progressions for learning the skill!)

*If HSPU already established, try HS walk or defeciet HSPU.

Handstand Walk (Progressions for learning the skill!)

*Only if HSPU is good.

Deficit Handstand Push-ups (Progressions for learning the skill!)

*Only if HSPU is good.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
RX+ ONLY!

Accessory Work

3 x 20 Dual KB Psoas March

read more →

12/20/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Power Clean (Find 3RM!)

Metcon (Time)

4 Rounds:

400m Run

75 Double Unders
Scale: 125 Singles + 5 burpees

Accessory Work

3×20 (10L/10R) Bent Single-Arm DB Row

read more →

12/19/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Snatch (3×3 @ 75% of max snatch)

Snatch Pull (3×3 @ 100-105% of max snatch)

Snatch Grip Deadlift (3×3 @ 105-110% of max snatch)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Alt DB Snatches (50/35)

10 Box Jumps (24/18)

read more →

12/16/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Sumo Deadlift (4×4 @ 75-80% of max Sumo DL)

*3 Second Eccentric

Metcon (Time)

For time:

25 Calorie Row

12 Hang Squat Cleans (185/125 lbs)

20 Calorie Row

9 Hang Squat Cleans

15 Calorie Row

6 Hang Squat Cleans

read more →

12/15/17 CrossFit Cherry Hill Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

3 Position Snatch (mid thigh, below knee, floor) (3 sets )

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.

Metcon (Time)

100 Wall Balls (20/14) for time.

*every 2 Min stop wall balls and complete 10 Ball Slams

read more →

12/13/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Clean and Jerk (Find max!)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Box Jumps (24/20)

7 Burpees

7 Kettlebell Swings (70/53)

Accessory Work

10 Wall Walks

read more →

12/12/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Bench Press w/ 2 sec pause at chest (Find 1RM!)

Metcon (Time)

5 Rounds:

10 OH Alt Lunges (hold single plate OH)

15 Sit Ups

25 Double Unders

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

12/9/17 CrossFit Training

CrossFit Turbocharged – CrossFit

Clean + Front Squat (4 x 1+2 @ 75-80% of max clean)

2k Row (Time)

Max Effort 2k Row

2k Row (Time)

Max Effort 2k Row

Accessory Work

20 Turkish Getups

read more →

12/8/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (5 x 5 AHAP)

*Superset w Pendlay Row

Pendlay Row (5 x 5 AHAP)

To be completed immediately after Pull Ups

Metcon (Time)

15 Deadlifts (225/155)

15 HSPU

10 Deadlifts

10 HSPU

5 Deadlifts

5 HSPU

3 Deadlifts

3 HSPU

Cash Out: 30 Strict TTB or Knees to Elbow

Accessory Work

Tempo push ups @ 2-2-2

read more →

12/7/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Power Snatch (1 Power Snatch every minute @ 85% of max PS)

8 Min EMOM

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

5 Box Jumps (24/18)

10 V-ups

-rest 3 min-

5 Min AMRAP:

8 Burpees

8 Alternating DB Snatch (50/35)

read more →

12/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (4×3 @ 85-90% of 3RM)

*double bounce first rep

Metcon (Time)

5 Rounds (16 Minute Time Cap):

-200m Run

-20 Wall Balls (20/14)

-Single-Arm Farmer’s Carry x 4 lengths of floor (2L/2R) AHAP

read more →

12/5/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Push Jerk + Split Jerk (4 sets @ 80-85% of max jerk)

3 second hold split jerk only

Metcon (3 Rounds for reps)

12 Minute EMOM:

Min1 – 10 DB Push Press (35/25)

Min 2 – :40 of Double Unders

Min 3 – :40 Plank hold
*score each round by number of double unders completed.

read more →

12/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Metcon (AMRAP – Rounds and Reps)

35 Minute Partner AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

800m Run
Partners will alternate rounds, but the run will be completed together. Example: Partner 1 does 5 Pull Ups, 10 Push Ups, and 15 air squats while partner 2 is resting. Then, both partners run the 800m together as a team. When they return from the run, partner 2 begins his or her 5, 10, 15 and then both run again.

Double-Unders (Learn the skill!)

read more →

12/1/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

Metcon (3 Rounds for reps)

Tabata HSPU (or Push Ups)

Tabata Box Jumps

Tabata Burpees

read more →

11/29/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Muscle-ups (Learn a new skill!)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

3 muscle-ups (or 5 pull ups and 5 dips)

6 burpee box jump-overs (24/18)

200m Run

read more →

11/28/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Deadlift + RDL (4 x (3 + 3) AHAP)

*after 3rd deadlift, hang right into your first RDL

Metcon (Time)

4 Rounds using same single KB for all movements:

10 KB Swings (5L/5R)

10 Goblet Squats

10 Single-Arm Presses (5L/5R)

10 Alt KB Lunges

5 KB Sit Ups

2 Turkish Getups

-Rest 1 min-

read more →

11/27/17 CrossFit Cyber Monday

CrossFit Turbocharged – CrossFit

Thruster (Find 3RM!)

Take from rig, not from floor!

Metcon (Time)

21-15-9

DB Squat Clean Thrusters (50/35)

Pull Ups

*15 minute time cap

read more →

11/24/17 CrossFit Black Friday

CrossFit Turbocharged – CrossFit

Clean (3×3 @ 85% max clean)

Clean Pull (3×3 @ 100-105% of max clean)

Clean Deadlift (3×3 @ 105-110% of max clean)

Metcon (Time)

21-15-9

Deadlifts 225/155

Pull Ups

read more →

11/22/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Snatch (Find max double w/ 2 sec pause below knee)

compare to max double (no pause) from 11/14

Metcon (Time)

Hang from the pull up bar for 6 minutes. Each time you drop from the bar, complete:

20 Sit Ups

30 Push Ups
Scaled: Hang from the pull up bar (or plank hold) for 4 Minutes. Each time you drop, complete:

10 Sit ups

10 Push Ups

Accessory Work

Battle Rope

:10 seconds on, :10 off for 2 minutes

read more →

11/21/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Front Squat (4×2 @ 85-90% of 2RM)

Then drop sets, 2×8 unbroken

Metcon (Time)

4 Rounds:

5 Hang Power Clean (155/105)

12 Box Jumps (24/18)

30 Double Unders

read more →

11/20/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Strict Press + Push Press + Jerk (Establish a max within 15 minutes!)

*Jerk can be split or push, athlete preference.

Metcon (4 Rounds for reps)

Against a 3-minute running clock, complete a 400m row (or 2 min of rowing, whichever comes first) and as many wall ball shots (20/14) as possible.

Rest 2:30 and repeat for a total of 4 rounds.

Post number of wall ball shots completed each round.

read more →

11/17/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Front Rack Lunge (4 x 10 AHAP)

*Alternating steps

*5 steps, turn around, 5 steps back

*compare to 8/19/17

Metcon (AMRAP – Rounds)

Death By Sprint
*Once eliminated, rest 3 min and complete 20 Turkish Getups (10L/10R) with moderate weight.

**Start DBS at 4 sprints

read more →

11/16/17 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

Clean and Jerk (4 sets @ 85% of max C&J)

pause 2 seconds below knee on clean.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 Hang Power Clean (155/105)

12 Burpees Over Bar

Accessory Work

30 Triple Unders (or 30 Double Unders if still working on DU’s)

read more →

11/15/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Sumo Deadlift (5-5-4-3-3)

compare to last week, conventional deadlift.

Metcon (AMRAP – Rounds and Reps)

EMOM Until Failure:

1 V-Up

1 DB Man-Maker (50/35)

*Add 1 rep each movement per minute

Accessory Work

Front and Side Raises

With small plate or DB complete 3×10 Up, Out, Down, Out, In, Down

read more →

11/14/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch (Find max double!)

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

20 KB Swings (70/53)

20 Sit Ups

OH Plate Carry AHAP (down and back twice)

read more →

11/13/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Back Squat (5×3@80-85% of 3RM Back Squat)

3 second eccentric (all reps) + 3 second pause (first rep only)

Metcon (No Measure)

12 Min EMOM:

Odd min – 20 Alternating Jump lunges

Even min – 10 Push Ups + 7 Pull Ups

(Rx+ 30 Alt Jump Lunges, 15 Push Ups + 10 Pull Ups)

read more →

11/11/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Overhead Squat (4×4 @ 80% of max OHS)

Metcon (4 Rounds for reps)

Against a 3-minute running clock, complete a 500m row and as many wall ball shots as possible.

*Rest two minutes and repeat for a total of 4 rounds.

Post number of wall ball shots completed each round.

read more →

11/10/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Weighted Chin-Ups (5×5 AHAP)

*Superset with Over-The-Shoulder Med Ball toss x5

Metcon (Time)

With a partner, alternating movements, complete 6 Rounds as a team:

10 DB Snatches 50/35

15 Goblet Squats 50/35

20 Lateral hops

Accessory Work

Assault Bike Sprint 4x :30

read more →

11/8/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

3 Position Clean (3×1)

-Position 1

-Above Knee

-Floor
Weight for entire complex will be determined by what you can clean from the hip. Find challenging weight and complete 3 sets of complex with no misses.

Metcon (Time)

For Time:

40 Wall Balls 20/14

30 KB Swings 70/53

200 Single Unders

30 KB Swings

40 Wall Balls

Accessory Work

100 Double Unders (RX+ 200)

read more →

11/7/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Thruster + Push Press + Push Jerk + Split Jerk (1-1-1-1-1 reps (5 attempts to build and find max))

*A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Freestyle Fran (Time)

45 thrusters 95/65

45 pull ups

*partition the reps at your own discretion. All thrusters must be completed before starting the pull ups

read more →

11/2/17 CrossFit Classes in Cherry Hill

CrossFit Turbocharged – CrossFit

Clean Pull + Clean (4 x (3+1) @ 80% of max clean)

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

5 SDHP (115/85)

5 Strict HSPU

Accessory Work

Accumulate 3 minutes of L-sit

read more →

11/1/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Metcon (AMRAP – Reps)

Max Reps at each station:

Min 0-2 Burpees

Min 2-4 Pull Ups

Min 4-6 TTB

Min 6-8 KB Swings (70/53)

Min 8-10 Burpees

Strict Press (10 minutes to establish a heavy single )

read more →

10/30/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Rope Climb (Learn to climb!)

*If proficient, 3 x 1:30 ME Rope Climbs

Metcon (Time)

4 Rounds:

1 Rope Climb (or 2 rope walks)

10 Single-Arm DB Push Press (5L/5R)

10 Jump Squats

10 V-ups

Cash out: 20 Ball Slams

read more →

10/25/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Single Leg Deadlift (4×10 (5L/5R) AHAP)

Using Doubel Kettle Bell!

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds, 15 Min AMRAP:

3 Dumbbell Man-Makers

6 Wall balls (20/14)

9 Box Jumps (30/24)

12 Double Unders

read more →

10/23/17 CrossFit Classes Near Cherry Hill

CrossFit Turbocharged – CrossFit

Bench Press (4×5 AHAP)

*Superset with Push Ups x 12 (as close to unbroken as possible!)

Metcon (Time)

For Time:

40 KB Swings (53/35)

20 Alt Reverse Lunges (KB Goblet Hold)

10 Pull-Ups

30 KB Swings (53/35)

15 Alt Reverse Lunges (KB Goblet Hold)

10 Pull-Ups

20 KB Swings (53/35)

10 Alt Reverse Lunges (KB Goblet Hold)

10 Pull-Ups
*Use same KB for swings and lunges

*RX+ Strict Pull Ups

read more →

10/20/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Pendlay Row (5×6 AHAP)

*Superset with Over-The-Shoulder Med Ball toss x 6

Metcon (AMRAP – Rounds and Reps)

With a partner, 15 Minute AMRAP:

400 Meter Run

40 Kettlebell Swings (70/53)

40 V-Ups
*one partner works at a time, except for the run, which is done together.

read more →

10/18/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Clean and Jerk (Establish max (2+1))

Metcon (6 Rounds for time)

Every 2 minutes, for 12 minutes (6 sets):

5 Bear Crawls (down and back =1)

10 DB Thrusters (AHAP)

read more →

10/17/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Deadlift (5-5-5-5-5)

Increase weight across sets to build to a challenging set of 5 reps.

Metcon (Time)

For Time:

50 Air Squats

40 Double Unders

30 Box Jumps (30/24)

20 Deadlifts (185/130)

10 Power Cleans (185/130)

5 Front Squats (185/130)
*use same weight for DL, PC, FS

read more →

10/16/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Push Press + Split Jerk (Establish Max (2+1))

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

20 Wall Balls (20/14)

15 Sit Ups

(3 min Rest)

5 Min AMRAP:

15 Burpees

10 Cal Row

read more →

10/13/17 CrossFit Classes in South Jersey

CrossFit Turbocharged – CrossFit

Handstand Push-ups (Learn the skill!)

if proficient, 3 x 10 w/ 3 second eccentric. Then, practice handstand walk!

Handstand Walk

Metcon (AMRAP – Reps)

For max reps:

2 minutes of handstand push-ups (HRPU scaled)

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes of max air squats

Rest 2 minutes

2 minutes of max sprints

*find a partner and alternate work/rest
*1 sprint = 1 rep

read more →

10/12/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (4 x 5 AHAP)

Bulgarian Split Squat (4 x 14 (7L/7R) AHAP)

Superset right after weighted pull ups

Metcon (Weight)

12 Min Alt EMOM:

Min 1 – KB Swings (70/53)

Min 2 – Farmers Carry AHAP

Min 3 – Plank Hold

*all movements ME for :40 seconds

read more →

10/11/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Clean (3×3 @ 85% max clean)

Clean Pull (3×3 @ 100-105% of max clean)

Clean Deadlift (3×3 @ 105-110% of max clean)

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

7 Power Cleans (185/130)

400m Run

read more →

10/10/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

DB Strict Press (5×14 AHAP)

single-arm in half kneel position (7L/7R)

Metcon (Time)

4 Rounds:

10-cal. row

15 Push Press (95/65)

20 Alternating Pistols

read more →

10/9/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (3×8)

Build to a challenging set of 8 reps, then 3×8 at that weight.

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

8 OH Alternating Lunges (in place, holding two DB/KB overhead) (50/35 lb)

8 Burpees

8 TTB

read more →

10/7/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Clean Pull + Clean (4 sets@ 75-80% of max clean)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Pick up each set where you left off when the last ended.

read more →

10/6/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (AHAP for 3 reps with pause!)

pause 3 seconds in first two reps.

Metcon (No Measure)

12 Min Alt EMOM:

Min 1: 10 Pull Ups

Min 2: 6 Thrusters (95/65)

Accessory Work

20 Turkish Getups (10L/10R)

read more →

10/5/17 CrossFit Cherry Hill , Haddonfield , Collingswood

CrossFit Turbocharged – CrossFit

Tire Flips (3 x 1min ME flips)

3 Attempts (solo or with others) at 1 Min Max Effort tire flips

Double-Unders (When not flipping, work on double/triple unders!)

Metcon (Time)

With a partner:

100 Double Unders (alternate every 50)

80 Ball Slams (alt every 10)

60 KB Swings (alt every 10) (70/53)

40 HSPU (alt every 10)

100 Double Unders (alternate every 50)

read more →

10/4/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

3 Position Snatch (mid thigh, below knee, floor) (5 sets @ 75% of max snatch)

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

8 box jumps (30/24)

3 Snatches (185/130)

Accessory Work

5 x :15 second sprint on Bike

read more →

9/30/17 CrossFit Classes New Jersey

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (4 sets @ 90% of max Strict Press)

(2+1)

Metcon (Time)

For time:

50 alternating jump lunges

50 sit ups

50 Push Press (95/65)

50 burpees

read more →

9/29/17 CrossFit classes South Jersey

CrossFit Turbocharged – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

3 muscle-ups (or 5 pull ups and 5 dips)

200m Run

6 burpee box jump-overs (24/18)

read more →

9/26/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Front Squat (4×6 Unbroken AHAP)

Metcon (Time)

4 Rounds:

150m Row

14 KB Swings (7L/7R)(single arm swings)

14 Push ups

Accessory Work

Accumulate 3 minutes of L-sit hold (rings or box)

read more →

9/25/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch (Build to a heavy single)

Metcon (Time)

30-20-10

Pull Ups

TTB

Wall Balls (20/14)

Accessory Work

3 x 10 shoulder taps (5L/5R)

read more →

9/23/17 CrossFit in South Jersey

CrossFit Turbocharged – CrossFit

Pendlay Row (5 x 4 AHAP)

V-ups (5 x ME )

To be completed immediately after completing a set of Pendlay Rows (superset).

Metcon (Time)

6-9-12-9-6

Burpees over bar

Front Squats (185/135)

Chest-to-bar pull-ups

read more →

9/22/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Overhead Squat (5-5-5-3-2-1)

Build to a heavy single.

Metcon (No Measure)

12 Min Alt EMOM:

Min 1 – 20 KB Swings (70/53)

Min 2 – :40 Hollow Hold

Min 3 – 12 Box Jumps (30/24)

read more →

9/21/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Clean and Push Press (4 x (1 + 2) @ 75% max CJ)

Metcon (AMRAP – Rounds)

Death By Sprint
Starting at 5 lengths of the floor, increase by one length on each minute until you cannot finish the number of sprints in the allotted minute.

read more →

9/20/17 CrossFit near Philly

CrossFit Turbocharged – CrossFit

Weighted Chin-Ups (5 x 5 AHAP)

RX+ 3 second eccentric

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 HSPU

16 Front Rack Alt Lunges (95/65)

200m Row

read more →

9/19/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Deadlift + RDL (4 x (3 + 5) AHAP)

*after 3rd deadlift, hang right into your first RDL

*Refer to results from 7/17/17.

Metcon (Time)

With a Partner, sharing reps, complete 3 Rounds:

40 Partner Wall Balls (standing in front of your partner, toss to your partner not target)

20 Partner Push Ups (clap opposite hands in middle)

read more →

9/18/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Zots Press (4×4 AHAP)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

21 Sit Ups

14 Single-Arm DB Push Press (7L/7R) (use a single heavy DB and alt arms each rep)

600m Run

read more →

9/14/17 CrossFit classes Cherry Hill

CrossFit Turbocharged – CrossFit

Push Press + Push Jerk (4 x 2+2 AHAP)

Metcon (Time)

10-1 of:

Power Cleans 95/65

Pistols (10L/10R, 9L/9R,…)

Push Ups
Ex.

10 PC

10 Pistols

10 Push Ups

9 PC

9 Pistols

9 Push ups

…..

read more →

9/13/17 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat (4×2 @ 90% of 2RM)

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

9 Deadlifts (185/135)

9 HSPU

9 Ring Dips

200m Run (with Med Ball)

read more →

9/11/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Low Hang Clean (5×3 @ 80% of 1RM)

Metcon (AMRAP – Reps)

With a 12 min running clock:

1 minute of Air Squats

1 minute of TTB

2 minutes of Air Squats

2 minutes of TTB

3 minutes of Air Squats

3 minutes of TTB

read more →

9/9/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Snatch Pull + Snatch (5 sets @ 85-90% of max snatch)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

50 double-unders

10 overhead squats (135/95)

read more →

9/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Hang Clean + Jerk (5 sets @ 80-85% of max C&J)

Metcon (Time)

4 rounds:

100m farmers carry (60/45)

20 deficit push-ups

10 push jerks (95/65)

read more →

9/2/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (5×3 AHAP)

Dumbbell Pullover (5×6 AHAP)

To be completed immediately after each set of weighted pull ups (superset).

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

read more →

9/1/17 CrossFit Turbocharged Fitness

CrossFit Turbocharged – CrossFit

Deadlift (5-5-3-2-2)

Build to heavy double.

Metcon (No Measure)

12 Min Alt EMOM:

Min 1 – 3 DB Man-Makers AHAP

Min 2 – 12 Ring Dips

Min 3 – 10 Ball Slams (20/14)

read more →

8/30/17 CrossFit classes near Philadelphia

CrossFit Turbocharged – CrossFit

Hang Power clean + Hang Clean (Find max!)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

1 Power Clean (95/65)

1 Front Squat

1 Burpee over Bar

2 Power Cleans

2 Front Squats

2 Burpees over Bar

3……

read more →

8/29/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5-5-5-3-2-1)

Build to a heavy single.

Metcon (Time)

8 Rounds as a team:

10 Pull Ups

10 KB Swings (70/53)

10 HSPU

200m Run
With a partner alternating complete rounds, one works at a time.

read more →

8/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch Balance + 2 OH Squat (4 sets )

using a challenging, but confident weight.

Metcon (3 Rounds for reps)

Tabata Push Ups

Tabata Sit Ups

Tabata Air Squats

Cash Out: 400m Run
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

read more →

8/26/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Bench Press (4×4 AHAP)

3 second eccentric all reps

Metcon (Time)

With a partner alternating rounds, complete 6 rounds as a team:

20 Wall Balls (20/14)

4 Rope Climbs (or 6 rope walks)

read more →

8/24/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Snatch + Hang Snatch (4 sets @ 75-85% of max snatch)

Snatch w/ 2 sec pause just below knee + low hang snatch

Metcon (12 Rounds for reps)

12 Min EMOM

Minutes 1-4: ME Cal Row in 30 seconds

Minutes 5-8: ME Strict Handstand Push-Ups in 30 seconds

Minutes 9-12: ME Burpees in 30 seconds

read more →

8/23/17 CrossFit Cherry Hill Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

Bear Complex (4 sets @ 60-70% of max CJ)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

1 Power Clean (185/125)

1 TTB

2 Power Cleans

2 TTB

3 Power Cleans

3 TTB…..

read more →

8/22/17 CrossFit Chery Hill

CrossFit Turbocharged – CrossFit

Pistols

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

Metcon (AMRAP – Rounds and Reps)

“2010 CF Games Event”

7 Min AMRAP:

7 Deadlifts (225/165)

14 Pistols

21 Double Unders

Accessory Work

4 x 1:30 plank hold (:30 middle, :30 side, :30 side)

read more →

8/21/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Push Press (Find 5RM!)

Metcon (Time)

For Time:

25 V-Ups

20 box jumps (24/20)

15 Goblet Squats (70/53)

10 Ground to OH (115/85)

400m Run

10 Ground to OH

15 Goblet Squats

20 box jumps

25 V-Ups

read more →

8/19/17 CrossFit Training New Jersey

CrossFit Turbocharged – CrossFit

Front Rack Lunge (4 x 10 AHAP)

Using barbell and alternating steps – 5 steps, turn around, 5 steps

2k Row (Time)

Max Effort 2k Row
Scaled: Complete 1k row if never established

Accessory Work

5 Minute Max Effort Farmers Carry

read more →

8/16/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Power Snatch (4×3 @ 85% of max PS)

Metcon (Time)

Buy In:

100 Double Unders

30-20-10

Alternating Dumbbell Snatch (50/35)

Wall Balls (20/14)

Cash Out:

150 Double Unders

read more →

8/14/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Thruster (Find 2RM)

take from rig not floor!

Metcon (Time)

7 Rounds:

5 Thrusters, 115/75 (clean from floor)

10 Pull Ups

100m Run

-Rest 1 minute between rounds

Accessory Work

3×10(each arm) bent DB row

read more →

8/11/17 CrossFit Classes New Jersey

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (3 + 1)

4 sets @ 80% of max Strict Press

Metcon (Time)

20 Push Press (95/65)

30 KB Swings (70/53)

40 KNE

500m Row

40 KNE

30 KB Swings (70/53)

20 Push Press (95/65)

Accessory Work

2 x :45 sprint on bike

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8/9/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Kipping (Learn a new skill!)

Weighted Pull-ups (4 x 8 AHAP)

*if proficient in the kip

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

8 SDHP (135/95)

8 Burpees

8 Pull Ups

400m Run

Accessory Work

3 x 10 Front-side-down (and back) using light plate or DB

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8/8/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch Pull + Snatch (4 sets @ 80-85% of max snatch)

(Snatch pull + Snatch) + (Snatch pull + Snatch)

Metcon (4 Rounds for reps)

4 Rounds:

1 min Row

1 min DB Snatch (50/35)

1 min Wall Balls (20/14)

1 min Rest
To score, total number reps each round (1m = 1 rep)

Accessory Work

4×10 weighted Sit Ups

read more →

8/7/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Paused Front Squat (4×3 AHAP)

pause in hole 3 seconds first two reps

Annie (Time)

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

Annie “Phat” Franny (Time)

40-30-20-10 for time:

Double unders

Sit ups

5 Thrusters between each round 135/85
FOR RX+ ATHLETES ONLY

read more →

8/5/17 – Remembering Alex Sheard!

CrossFit Turbocharged – CrossFit

Snatch Balance (Find max double!)

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

9 TTB

10 Turkish Getups (5L/5R AHAP)

11 C2B Pull Ups

1min rest

Metcon (Time)

“Alex”

With a partner alternating rounds, complete 5 Rounds each:

8 Deadlifts

8 Burpees

8 Bench Press

8 Wall Balls

read more →

8/3/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

DB Strict Press (Find 6RM!)

seated or standing

Metcon (Time)

4 Rounds:

400 Meter Run

7 Dumbbell Push Presses

14 Alternating Reverse Lunges (front rack or farmers carry, use DB’s from Push Press)

Accessory Work

6 x :30 Lsit on rings

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8/2/17 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit

Clean and Jerk (1 + 2)

4 sets @ 80-90% of max jerk

Metcon (Time)

Against a 3-minute running clock…

Row/Run 400m

Power Clean x Max reps (175/125)

Rest 2 minutes

Workout is finished when athlete completes 30 reps of Power Clean.

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8/1/17 CrossFit Classes New Jersey

CrossFit Turbocharged – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump
10 Minutes to establish max height box jump, then…

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 minutes to complete 3 ME attempts of double unders.

Metcon (Time)

With a partner:

100 Double Unders (alternate every 50)

80 Box jumps (alt every 10) (24/20)

60 KB Swings (alt every 10) (70/53)

40 Wall Balls (alt every 10) (20/14)

200m Run (each, together)

Accessory Work

4 x :30 Sprint on Bike

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7/27/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Double-Unders

if DU’s already established, Triple Unders, then 3 attempts at ME DU’s

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds, 15 Min AMRAP:

3 Dumbbell Man-Makers

6 C2B Pull-Ups

9 Box Jumps (24/20)

Accessory Work

30 DB Curls (30 each arm)

30 OH Triceps extension w/ single DB

30 Bent DB Rows (15 each arm)

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7/26/17 CrossFit Fitness near Cherry Hill

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (2 Strict Press + 2 Push Press)

4 sets at 85-90% of 2RM strict press

Metcon (No Measure)

12 Min Alt EMOM

Min 1: 100m Sprint

Min 2: 12 TTB

Min 3: 45 second plank hold

Accessory Work

4 sets of:

Single-Arm Dumbbell Press x 4-6 reps each arm

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7/25/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Front Squat (5 x 2 @ 90% of 1RM)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Accessory Work

ME 4 Min Farmer’s Carry

read more →

7/24/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch + Hang Snatch (4 sets at a challenging weight)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

10 Kettlebell Swings (70/53)

5 Burpees over bar

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)

10 Hand-Release Push-Ups

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7/22/17 CrossFit in New Jersey

CrossFit Turbocharged – CrossFit

Supinated Pendlay Row (4×8 AHAP)

Pull-ups (Max set)

To be completed right after each set of Pendlay Row (superset)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

20 HSPU

20 Walking Lunges (Rx 95/65)

20 Single Arm DB OHS (10L/10R)

read more →

7/19/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Power Clean (Max power clean – find 1RM)

Metcon (Time)

For time:

200m Run

21 Thrusters

400M Run

15 Thrusters

800m Run

9 Thrusters

(Rx 95/65)

Accessory Work

DB pullover 3x 10 AHAP

read more →

7/17/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Deadlift + RDL (4 sets of 3+5 AHAP)

After 3rd deadlift, hang right into your first RDL

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

9 Power Cleans

9 Push Press

(Rx 95/65)

read more →

7/14/17 CrossFit Gym near Cherry Hill

CrossFit Turbocharged – CrossFit

Bench Press w/ 2 sec pause at chest (4×4 AHAP)

*Superset w/ 4×5 plyo push ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

Tire Sledgehammer 3 x 20 (10L/10R)

read more →

7/13/17 CrossFit Gym near Philadelphia

CrossFit Turbocharged – CrossFit

Pendlay Row (5×8 AHAP)

Farmer’s Carry (5 x 1:00)

to be completed right after each set of pendlay rows (superset)

Fran (Time)

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

read more →

7/12/17 Gym Cherry Hill Fitness

CrossFit Turbocharged – CrossFit

Max Power Snatch + Snatch (5 sets @ 85% of max PS)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

5 Muscle Ups (or 5 pull ups + 5 dips)

8 OH Squats 155/115

400m Run

read more →

7/11/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat Double Bounce (Build to a heavy triple)

Metcon (Time)

In teams of two, 150 Med ball cleans (20/14) (RX+ 40/25) for time.

**every 4 minutes, both partners complete 10 burpees each

Accessory Work

Weighted Pull Ups 3 x 5 (RX+ 3 second eccentric)

read more →

7/8/17 CrossFit Gym Cherry Hill

CrossFit Turbocharged – CrossFit

Handstand Walk (Max Distance)

Not able to walk on your hands? Work on handstand progressions!

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

400m Run

8 Deadlifts 185/135

10 Ring Dips

read more →

7/6/17 CrossFit Philadelphia

CrossFit Turbocharged – CrossFit

Clean Pull + Clean (4 Sets @ 90% of max clean)

Metcon (AMRAP – Rounds)

Death by Thruster
95/65 RX+ 135/95 (start at 7 reps)

Accessory Work

30 Band Pull aparts

30 Reverse DB flyes

30 Banded tricep pull downs

(RX+ 2 rounds)

read more →

7/5/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat w/ Pause (Find 3RM with 3 sec pause in bottom of each rep)

Metcon (No Measure)

15 Min Alt EMOM

Min 1: 12 Push Press 135/95

Min 2: 5 V-ups (hold 5th rep for :20 seconds)

Min 3: 15 Push Ups (RX+ plyo push ups)

read more →

7/3/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

3 Position Snatch (mid thigh, below knee, floor)

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.

Metcon (Time)

For time:

40 Wall Balls 20/14

30 KB Swings 70/53

20 OH Squats 115/85

30 KB Swings

40 Wall Balls

Accessory Work

100 Double Unders (RX+ 200)

read more →

7/1/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Back Squat (4×2 @ 85-90% of 2RM)

(beat last weeks weight) then drop sets, 2×8 unbroken

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaled: 15-12-19

Deadlifts

HRPU or DB Strict Press

read more →

6/30/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Handstand Push-ups (Master the skill!)

rx+ 4 sets of 5 HSPU + 8 shoulder taps

Metcon (AMRAP – Rounds)

Death By Sprint
Once you’re out, start on accessory work!

Accessory Work

30 DB Curls (30 each arm)

30 OH Triceps extension w/ single DB

30 Bent DB Rows (15 each arm)

read more →

6/27/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Clean w/ 2 sec pause below knee + low hang clean (4 sets @ 75-85% of max clean)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scaled: Start at round of 40, singles if necessary

read more →

6/26/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (2 strict press + 3 push press)

Build to a heavy set for the day.

Metcon (Time)

4 Rounds

10 Man Makers (50/35)

400m Run

**18 min time cap

Accessory Work

3×10 Glute-Ham Raises (rx+ hold 10th rep for :30 seconds)

read more →

6/24/17 CrossFit classes Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (4×5 AHAP)

3 sec pause in first two reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Weighted Chin Ups

6 HSPU

7 KB Swings

8 Push Jerk

200m Run

read more →

6/23/17 CrossFit Philadelphia

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (Build to a heavy double)

SB + OHS + SB + OHS without dropping bar

Metcon (AMRAP – Reps)

5:00 Max Effort Burpees

Accessory Work

30 GHD Sit Ups (RX+ 50)

read more →

6/22/17 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat (4×2 @ 85-90% of 2RM)

Then two drop sets:

2×8 Unbroken

Metcon (No Measure)

16 Min EMOM

Odd min – 20 Alternating Jump lunges

Even min – 7 Hang Power Cleans + 7 Pull Ups

read more →

6/21/17 CrossFit Cherry Hill HaddonField Collingswood

CrossFit Turbocharged – CrossFit

Bench Press (4×10 Unbroken)

Metcon (Time)

10 Alt. DB Power Snatch (10 each arm) (50/35)

15 Pendlay Rows (135/95)

20 Wall Balls (20/14)

25 V-ups

200m Farmers Carry AHAP

25 V-ups

20 Wall Balls (20/14)

15 Pendlay Rows (135/95)

10 DB Power Snatch (10 each arm) (50/35)

read more →

6/17/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Power Snatch (4×2)

Starting at 65% and up to 80-90%

Snatch Pull (3×2)

@100-110% of 1RM Snatch

Metcon (Time)

For time:

21-15-9

O/H Squats 75/55 (Rx+135/95)

Ring Push-Ups 2” above floor

Burpee Pull-Ups

read more →

6/16/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Bulgarian Split Squat (3×16 )

8 on each side, AHAP

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Scaled…Start at 30 or 40 reps.

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6/15/17 CrossFit Cherry Hill Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

Deadlift (5×5)

@75-90% 5rm

Metcon (3 Rounds for reps)

3 Rounds:

1 min ME Double Unders

1 min ME HSPU (Rx+ Deficit HSPU’s hands on 45lb plates)

Rest 3 Minutes. Then…

10 min EMOM:

Even: 1 Rope Climb (Rx+ 3 From Floor)

Odd: 6 (3 on each side) Turkish Get-Up w/ KB 35/27 (Rx+53/35)

read more →

6/14/17 CrossFit Cherry Hill Fitness

CrossFit Turbocharged – CrossFit

Push Jerk ( 5,4,3,2,1 increasing)

Build to a heavy single for the day

Pendlay Row (3×5 AHAP)

To be completed after finishing push jerks.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

-16 KB Front Rack Alternating Lunges (53’s/35’s) (Rx+ Overhead)

-12 Lateral Burpees Over Bar

-8 Push Jerk 95/65 (Rx+155/105)

2 Minute Rest Followed By…

5 Minute AMRAP:

-1 Strict Pull Up + 1 Chest to Bar + 1 Toes to Bar (unbroken)

-5 V Ups

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6/13/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,2,1 )

Build to a heavy single for the day

Metcon (Time)

4 Rounds:

Row 500 Meters

20 Sit-Ups

10 Jump Squats w/ empty bar

:30 Side Plank (Left)

:30 Side Plank (Right)

read more →

06/12/2017 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Hang Clean (7×1 Hang Squat Clean @ 80-90% done EMOM style)

Clean Pull (3×3 Clean Pulls @ 100% of 3rm Clean)

Metcon (Time)

For time:

Run 1000 meters

25 Pull-Ups (Rx+C2B for each set of pull-ups)

15 Deadlifts 225/155 (Rx+315/205 lbs)

Run 800 meters

15 Pull-Ups

10 Deadlifts 225/155 (Rx+315/205 lbs)

Run 600 meters

5 Pull-Ups

5 Deadlifts 225/155 (Rx+315/205 lbs)

read more →

6/9/17 South Jersey CrossFit

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (5 sets at challenging weight)

2 Strict Press + 1 Push Press (Weight should be heavy enough that you “need” to do a push press as your 3rd rep)

Metcon (Time)

8,7,6,5,4,3,2,1 Thrusters 95/65 (Rx+135/95)

*200m Run w/ 20/14 Med Ball after every OTHER set of Thrusters (8,7, Run, 6,5 Run and so on)

*Must put the bar down after completing each set.

Accessory Work

Weighted Chin Ups 3×3

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6/8/17 CrossFit Turbocharged Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Back Squat (3 ME attempts @ 55% of 1RM )

Warm-up

Squat Warm Up on board

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP of:

6 C2B Pull Ups

8 Hang Power Cleans (135/95) (Rx+ 155/105)

10 Box Jumps 24”/20” (Rx+30”/24”)

:30 Rest

read more →

6/7/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (6×1)

Increasing throughout sets to find max complex for the day.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Accessory Work

L-Sit On Rings 4 sets of 10 seconds. Rx+ 20 seconds. Scaled bend knees.

read more →

6/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Deadlift

Establish a 5RM deadlift

Metcon (Time)

3 Rounds:

8 Romanian Deadlifts (70% of 5RM deadlift)

Rest :30

10 Strict Ring Dips

Rest :30

10 Goblet Squats w/ 2 sec pause 53/35 (Rx+70/53)

Rest :30

Cash out: Row 800m

(Rx+ also Bike 40 Cal)

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06/05/2017 Cherry Hill, NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Misfit Athletics Clean Complex (5x Misfit Clean Complex)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

Metcon (Time)

40 Handstand Push-Ups For Time (Rx+ Strict)

*After every break (every time you come off of the wall. No resting on wall. If on wall for more than 3 seconds with-out HSPU movement, you must come off of the wall.) complete 10 Burpee Box Jump Overs 24/20″

Scaled- You are either working a HSPU progression or doing 40 Push Press w/ a full 1 second lock out at the top of each @ 95/65 if it’s not doing HSPU’s is a technique issue and 75/55 if more of a strength issue.
Accessory

40 V-Ups w/ Med Ball 20/14 (ball to toes)

30 Bicycle Crunches (L+R=1)

20 Hollow Rocks

read more →

6/3/17 CrossFit Turbocharged MURPH + Summer Party!

CrossFit Turbocharged – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
All regularly scheduled classes/programming cancelled today as we honor those who have given their lives defending our country.

START TIME 9:00AM (please be on time!)

Summer Pot Luck BBQ to follow! Please bring a dish to share and BYOB if of age!

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6/2/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Bench Press (3×5 Increasing to heavy set of 5 reps)

Zots Press (3×5 AHAP)

Unbroken, using DB’s. Same weight for all 3 sets.

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

200m Row

4 Toes to Bar

200m Row

8 TTB

200m Row

12 TTB

200m Row

16 TTB…

Do Box Step Ups 24/20″ (35/27 KB’s) anytime waiting for rower, but only up to 24 reps or until a rower opens up, whichever comes first.

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6/1/17 CrossFit Turbocharged Fitness

CrossFit Turbocharged – CrossFit

Front Squat (4×3 @ 80-90% 3rm)

Pendlay Row (3×12 AHAP w/ good form)

Metcon (Time)

For time:

15-20-25-30

Deadlifts 175/115 (Rx+205/135)

Wall Balls

Hollow Rocks

Accessory Work

HSPU

3 ME sets against a 1 minute running clock, with 1 minute of rest between sets.

read more →

5/31/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch Grip Deadlift (4×3 @ 100-110% of max snatch)

Metcon (Time)

21-15-9

Power Snatch 75/55 (Rx+135/95)

Butterfly Sit-Ups

Ring Dips

Accessory Work

Skill Work- 10 Min To Work On Muscle Up Progressions. (Rx+ 5×3 Mu’s On Bar in 5 minutes)

read more →

5/30/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Power Clean + Power Jerk (Every minute, for 4 minutes @ 50-65% of max PC)

Hang Clean + Jerk (Every 90 seconds for 6 minutes @ 65-80% of max HC)

Clean and Jerk (Every 2 minutes, for 6 minutes @ 80-90% of max C+J)

Metcon (No Measure)

15 Min EMOM:

Min 1- 12 Hang Power Cleans 95/65lbs

Min 2- 12 Thrusters 95/65lbs

Min 3- 12 Burpees

Accessory Work

3×3 Rope Climbs w/ at least 30 seconds rest in between each set (Rx+3×6 w/ first 3 reps of each set being legless)(Beginners – 3×4 rope walks)

read more →

5/26/17 CrossFit Fitness Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Back Squat (5-5-5-3-1)

Build to a heavy single

Metcon (Time)

Partner WOD

4 rounds (each) for time:

Partner 1:

1,000/750 m Row

Partner 2:

One Round

15 HSPU’s

30 Sit ups

45 Air Squats

Rest during the remainder of your partner’s row.

Note: One person is rowing at all times. Once Partner 1 finishes their 1,000/750 meter row, Partner 2 will begin their 1,000/750 meter row and Partner 1 will begin the body weight movements (whether you completed your body weight exercises or not).

Accessory Work

3×18 Cals on Bike

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5/25/17 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit

Deadlift (5-5-5-3-2-1)

Build to a heavy single.

Metcon (Time)

Buy in: 75 Double Unders (Rx+150)

40-30-20-10

-KB Swings 44/35 (Rx+ 70/53)

-Gladiator Push Ups 25/15 DB’s or similar weight KB’s (Rx+50/25lb DB’s or similar weight KB’s)

Cash Out: 75 Double Unders (Rx+150)

Accessory Work

3×10 Turkish Get Ups each side 35/27 KB (Rx+53/35)

read more →

5/24/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump
8 Min to establish a 1RM

Push Press (5-4-3-2-1)

Build to a heavy single (careful not to push jerk!)

Metcon (AMRAP – Rounds)

Partner WOD – 10 Minute AMRAP:

400m Farmers Carry.

DB’s or KB’s 35/27 (Rx+ 44/35)

Rest 3 Min, then for time:

Alternating sets with partner, each does 4×10 Push Press 95/65 (Rx+135/95)

read more →

5/23/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Hang Clean (7×1 @ 80-90% of 1RM )

To be done on the minute

Clean Pull (3×3 @ 100-110% of 3RM clean)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory Work

30 Side/Middle/Side Sit ups- Do a sit up and on way up, twist your torso just enough for you to touch both hands on the mat next to your waist. Then come back down and do a regular sit up, then repeat the side sit up on the other side before going back to the middle again.(rx+ with 25/15lbs plate in hand and 50 reps)

read more →

5/22/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (6×1 )

With 2 sec pause in hole on OHS

Metcon (Time)

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

Men use an 40lb DB or 44lb KB (Rx+ 50lb DB)

Women use 20lb DB or 27lb KB (Rx+ 25lb DB)

Time cap: 10 minutes

Accessory Work

Skill Work- Handstand Walk Progressions (Those that are proficient… do 3×25’)

read more →

5/20/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Box Squat (3×5 @ 65% of 5rm back squat)

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

Overhead Squat (2×6 @ AHAP w/ 3 sec pause in hole)

Metcon (AMRAP – Rounds and Reps)

1500m Row

2 Minutes Rest Then:

6 Minute AMRAP Of (Beginners may use this time to work on these two skills rather than doing it AMRAP style):

30 Double Unders

8 Alternating Pistols

Accessory Work

Battle Ropes- 50 Standard Waves AFAP.

(Rx+60 Standard + 70 alternating arm waves. Each 70 must be unbroken. Only break in between the 2 sets)

read more →

5/19/17 CrossFit South Jersey Fitness

CrossFit Turbocharged – CrossFit

Deadlift (4×3 @ 90% of 3RM)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Accessory Work

3×25 Flutter Kicks

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5/18/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Split Jerk (6×2 @ 70%)

Hold for 2 seconds before recovering.

Pendlay Row (3×5 AHAP)

Metcon (Time)

5 Rounds For Time Of:

9 Front Squats 135/95 (Rx+165/110

6 Push Press 135/95 (Rx+165/110)

3 Strict Chin-Ups

Cash Out: 400m Run

Accessory Work

Sledge Hammer Slam on tire – 2×10 swings each side

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5/17/17 CrossFit Turbocharged NJ PA

CrossFit Turbocharged – CrossFit

Snatch (3×2 @70% )

Snatch Pull (3×2 @ 100-110%)

Snatch Grip Deadlift (3×2 @ 100-110%)

Metcon (Time)

5 Rounds For Time:

8 Power Snatch 75/55 (Rx+135/95)

9 Pull-Ups (Rx+ first 4 Pull-Ups of each round Strict)

10 Single Leg Burpees

Accessory Work

3×12 Banded hollow lat pull downs

read more →

5/16/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,3,1)

Increasing to find a heavy single

Metcon (No Measure)

14 Minute EMOM:

Odd Min: 7 Box Jumps 24/20 + 7 Push Press 135/95 (rx+ 30/24” and 135/95)

Even Min: Choose a movement you consider a weakness, leaving 20 seconds rest at the end of each minute. You may also use even minutes as active rest

Accessory Work

5 Minute AMRAP

200m Sprints w/ rest being light jog back to starting point.

read more →

5/15/17 Fitness New Jersey

CrossFit Turbocharged – CrossFit

Clean (5×3 @ 80% of 1RM Squat Clean)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP :

-40 Wallballs 20/14lbs (Rx+ 60 Reps)

-20 Knees-to-Elbow (Rx+ 30 Reps)

-10 Strict Handstand Push-Ups (Rx+20)

:30 Rest

Accessory Work

Tire Flip (flip, jump in and over, turn around and repeat)

read more →

5/13/17 CrossFit Turbocharged New Jersey

CrossFit Turbocharged – CrossFit

Halting Deadlift (3×5)

Deadlift (2×5)

Complete after halting deadlift

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 Clean and Jerk 135/95 (Rx+ 185/125)

10 Front Squats 135/95 (Rx+185/125)

20 Butterfly Sit-Ups

Accessory Work

EMOM for 3 Minutes (Rx+5 Min)

3 Rope Climbs or 1 Legless (Rx+ Legless w/ Vest)

read more →

5/12/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Split Jerk (6×2 @80-90% of 2rm)

Metcon (Time)

Partner WOD – 4 Rounds

Partner 1: 4x250m Row

Partner 2: 4×12 Burpee C2B Pull Ups (Rx+16)

*alternate movements together until you both complete 4 of each movement

Accessory Work

Max Distance Double DB or KB Farmer Carry In 3 Minutes

read more →

05/11/2017 South New Jersey CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Clean Pull (4×3 @ 110% of clean max)

Metcon (Time)

5 Rounds:

60 Double Unders

12 Kipping Ring Dips

10 KB Muscle Clean (5 using one arm and then 5 with the other) 53/35 (Rx+70/53)

Rest :60

Accessory Work

3×15 Calories On Bike AFAP (Rx+20 Cals)

read more →

05/10/2017 CrossFit Free Trial Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

Floor Press (3×5)

Keeping Tension at the bottom. Because most of you are used to the bench, use a conservative weight (with the help of your Coach) while you get used to the nuances in the movement.

https://www.youtube.com/watch?v=nh5CL6kZOsQ

Shoulder Press (3×3 @80%)

Metcon (AMRAP – Rounds)

14 Min AMRAP

6 Shoulder to Overhead 155/105

12 Push Ups On Rings 2” above floor

18 Alternating Jump Lunges (every lunge counts as 1)
Accessory

3×8 Active Hanging Tuck or Pike

https://www.youtube.com/watch?v=MTw7CxHvp7A

read more →

5/8/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Box Squat (5×3)

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
@55%-65% of your standard back squat

Overhead Lunges (2×10 )

Reverse lunges, Unbroken

Metcon (No Measure)

18 Min EMOM

1. min: 30 sec handstand hold (avoid using a wall if you can)

2. min: 30 sec side plank hold…each side(correct…the plank IS your rest time for this minute)

3. min: 6 Bent Barbell Row 155/105 (Rx+225/155) + 6 Box Jumps 24/20 (Rx+30/24)

Accessory Work

3×10 Banded hollow lat pull downs

https://www.youtube.com/watch?v=FVjtOSA-dz8

read more →

5/5/17 CrossFit Philadelphia New Jersey

CrossFit Turbocharged – CrossFit

Front Squat (4×3)

Increasing to build to a heavy triple

Thruster (3×8 (Static))

@50%-%70 of the weight you used for your heaviest Front Squats today

Annie (Time)

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

read more →

5/4/17 Cherry Hill CrossFit

CrossFit Turbocharged – CrossFit

Push Jerk (6×2 between 60-90%)

Make sure your heavier sets look just as good as your lighter sets!

Metcon (Time)

For Time:

40 Alternating Pistols

40 Handstand Push Ups

800m Run (Rx+ 1 mile)

read more →

5/3/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch (6×2 @75-85% of 1RM)

Metcon (Time)

Partner WOD – Alternate Complete Rounds

3 Rounds (each) for time:

250/200m Row (sprint)

10 Hang Power Snatch 95/65 (Rx+155/105)

2 Min Break, Then…

3 Rounds (each) for time:

10 Turkish Get Ups w/ KB 35/27 (Rx+53/35) (5 on each side)

5 Ring Dips w/ 2 sec pause at bottom of each (Rx+8 reps)

read more →

5/2/17 Cherry Hill Fitness CrossFit

CrossFit Turbocharged – CrossFit

Deadlift (4×3, then 2×9)

Metcon (Weight)

18 Min EMOM:

Even minutes: 25m Sprint. (*If you start to fail and dont’ make it within 1 minute, switch to :30 Mountain Climbers for each even minute)

Odd minutes: 6 Power Cleans +6 toes to bar

read more →

05/01/2017 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,2,1 Increasing)

Metcon (No Measure)

Tabata KB Goblet Squat w/ 2 Second Pause at Bottom of Each (53/35) (Rx+70/53)

Tabata Kettlebell Swing (53/35) (Rx+70/53)

Tabata Burpee

Tabata Pull Ups and Chin Ups (Alternate i.e. 1st :20 of work, Pull Ups, 2nd :20 of work, Chin Ups. Repeat.

*Rest 1 min between each movement
Accessory

3 Rounds of “Durante’s Core” For Time

10 Hollow Rocks

10 V-ups

10 Tuck ups

10 Second Hollow Hold

Rest 1 minute between rounds.

read more →

4/29/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Overhead Squat (3×5 Build to challenging 5 and complete 3 sets)

Rx – Unbroken

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
Scaled “Jason”:

60 Squats

5 Ring Rows + 5 Dips

45 Squats

8 Ring Rows + 8 Dips

30 Squats

12 Ring Rows +12 Dips

15 Squats

15 Ring Rows +15 Dips

read more →

4/28/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Strict Press (Find challenging weight for 3 and complete 4 sets)

superset with Chin Ups

Weighted Chin-Ups (Find challenging weight for 3 and complete 4 sets)

To be completed right after a set of Strict Press

Metcon (Time)

21 – 15 – 9

Alternating Jump Lunges

Kettlebell Swings (53/35) (Rx+ 70/53)

Rest 2 Minutes, then…

21 – 15 – 9:

Row for Calories

Butterfly Sit Ups

read more →

4/27/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Clean and Jerk (6×2 @ 80%)

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
(Scaled 400m 10lb plate)

(Scaled 7 rounds)

read more →

4/26/17 CrossFit New Jersey Philadelphia

CrossFit Turbocharged – CrossFit

Halting Deadlift (4×5)

Deadlift (4×5)

Metcon (Time)

3 Rounds For Time:

-21 Wallballs (20/14)

-14 Toes to Bar

-7 Deadlifts 225/155 (Rx+275/185)

Accessory Work

10 Triple Unders or 100 Dubs (or 5 Triples plus 50 Dubs)

read more →

4/25/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,3,1 – Build to heavy single)

Metcon (Time)

6-8-10-12-10-8-6 For Time:

-Alternating Reverse Lunges w/ Barbell in Front Rack 95/65 (Rx+155/105)

-Push Press 95/65 (Rx+155/105)

-Pull Ups (Rx+ strict Pull Ups on way up pyramid for the first 4 sets only)

Accessory Work

3×8 Active Hanging Tuck or Pike https://www.youtube.com/watch?v=MTw7CxHvp7A

read more →

4/22/17 CrossFit South Jersey Philadelphia

CrossFit Turbocharged – CrossFit

Warm-up

350m Row

10 Push Ups

10 Banded Good Mornings

10 O/H Squats w/ PVC or Empty Barbell

Then…5 minutes of OH mobility per coach

Push Press (5×3 Build up to heavy triple.)

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

7 Shoulder to OH (Rx 115/75) (Rx+135/95)

12 Deadlifts (Rx 115/75) (Rx+135/95)

1 Minute Rest Followed by….

7 Minute AMRAP:

350m Row

7 O/H Squats (Rx 95/65) (Rx+ 135/95)

:30 Rest

read more →

4/21/17 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

8 Light KB Swings

8 Light KB Goblet Squats

10 Light KB MU Cleans (5 each arm)

10 Jump Squats

10 Glute Bridges

10 Supermans

10 Good Mornings (empty bar)

10 RDL’s (empty bar)

:20 Hollow Body Hold

Clean Deadlift (3×3 @80% of 3RM)

Clean Pull (4×2 @90%)

To be performed after all sets of clean deadlifts are completed.

https://www.youtube.com/watch?v=hA5DexJoco4

Metcon (Time)

5 Rounds:

12 Box Step Ups w/ DB’s or KB’s (Rx 24/20” 25/15lb) (Rx+35/25)

12 KB Alternating Cleans From Floor (Rx 53/35) (Rx+70/53)

12 KB or DB Push Press (w/ same weight you used for your Step Ups)

**4 Rounds Scaled

Accessory Work

3×15 Hollow Rocks (Rx+ 3×25)

read more →

4/20/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Inch Worm

10 Hollow Rocks

10 Supermans

5 Slow Ring Rows

10 Bent Rows (empty bar)

10 Alternating Jump Lunges

Bench Press (3×5)

Superset with Pendlay row

Pendlay Row (3×5)

To be performed right after respective set of bench press is completed.

Metcon (No Measure)

12 Minute EMOM

Odd Minutes: 8 toes to bar.

Even Minutes: 5 Ring Rows w/ Feet Elevated on Box + 8 Deficit Push Ups (on 25lb plates and Rx+ 45lb. Chest still touches floor)

Accessory Work

3×15 Elevated Glute Bridges

https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be

read more →

4/19/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Glute Bridges

10 Supermans

8 Jump Squats

8 Thrusters With Empty Barbell

8 Ring Rows

:20 Dead Hang

:20 Kipping

5 Burpees

Box Squat (5×3 @ 55% of standard back squat)

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

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx+ “Fat Fran”

15-12-9

Thrusters 135/95

Chest 2 Bar Pull Ups

Accessory Work

5 Min Recovery, then 30 Burpees for time.

Rx+ 100 Burpees For Time

read more →

4/18/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds (Each of the following are to be followed by 1 O/H Squat with a pause at the bottom):

1 Tall Snatch

1 Muscle Snatch

1 Power Snatch

1 Squat Snatch

Followed by…

2 rounds of (Each to be followed by 1 front squat with a pause at the bottom):

1 Muscle Cean

1 Power Clean

1 Squat Clean

Followed by…

2 rounds of:

1 strict press

1 push press

1 push jerk

1 split jerk

Olympic Lifting Total (Total Weight)

**2 months and over ONLY

(Compare to your scores on 12/8/16)

30 minutes to attempt a max snatch and max clean and jerk. You are allowed 3 attempts at each lift.

The order for performing the lifts will be the snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. The lifts must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts.

Metcon (AMRAP – Rounds and Reps)

**2 months and under

Skill: SDHP

WOD: 12 Minute AMRAP

200m Run (20 seconds standard stride, 20 seconds sprint, repeat)

10 Sumo Deadlift High Pulls

20 Push Ups

Coaches scale accordingly*

read more →

04/17/2017 CrossFit Classes in Cherry Hill, South New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Light Goblet Squats

:10 Balance in Top Of Ring Dip Position (Get Stable)

20 Single Unders

20 Double Unders

Mobilize

Front Squat (5×3 Starting @60% going up to 90%)

Metcon (Time)

For Time:

20 Double Unders

500 Meter Row

20 Double Unders

40 Wall Balls (20/14)

20 Double Unders

30 HSPU

20 Double Unders

20 Hang Power Snatches (115/75)

20 Double Unders

10 Ring Dips

20 Double Unders

5 Calorie Bike

20 Double Unders
Scaled- Single Unders and 250m Row, 30 Wall Balls, 20 HSPU, 10 Hang Power Snatches, 5 Ring Dips, 5 Calorie Bike

read more →

04/15/2017 Cherry Hill, Haddonfield, Collingswood CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

10 H/R Push Ups

10 Banded Good Mornings

10 Light KB Clean (5 ea arm)

5 Air Box Squats (focus on good technique)

Mobilize

Box Squat (5×3 @55% of your standard back squat)

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

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
It’s been a Deadlift intensive week. Deadlifts can be taxing and so it is important that we keep our load in mind. Don’t get caught up in the 1 ½ body weight. If you can do your body weight great. If you need to do half of your body weight, great.

read more →

04/14/2017 CrossFit Workouts Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Single Leg Bridges (5 ea leg)

20 Banded Glute Activation (10 ea direction)

10 Light KB SDHP

:30 Dead Hang on Bar

Mobilize

Muscle Snatch (Muscle Snatch + Squat (3sec pause) 4x(3+1))

Snatch Pull (1×3 60%, 1×3 80%, 2×3 90%, 3×3 100%)

Metcon (Time)

Start in heats:

Buy in is 800 meter row followed by…

4 Rounds For Time of:

4 strict toes to bar (scale strict leg raises or knee ups)

8 Ring Dips with a Kip

12 Hang Power Snatch 115/75 (Rx+155/105)

read more →

4/13/17 CrossFit New Jersey Philadelphia

CrossFit Turbocharged – CrossFit

Warm-up

10 Banded Good Mornings

10 Glute Bridges (5L/5R)

10 Supermans

10 Pass Throughs

10 ATW’s

then, 2 Rounds with an empty bar:

10 RDL’s

10 Hang Power Cleans

5 Strict Press

5 Push Press

5 Push Jerks

2:00 Mobility

Deadlift (5,5,3,3,1 – Build to a heavy single)

Metcon (Time)

“DT”

5 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

read more →

04/12/2017 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Inch Worms

5 Ring Rows

10 Sit Ups

:30 Kipping

Mobilize

Bench Press

Bench and Bent Barbell Row 3×5 For Both… Superset.

Metcon (AMRAP – Rounds)

4 Minute AMRAP

5 Chin Ups

8 Alternating Pistols (or 16 Air Squats)

1 Minute Break

5 Minute AMRAP

30 Double Unders

10 Push Ups on Rings (lowered to 4” above the floor)

1 Minute Break

6 Minute AMRAP

10 Med ball clean with ball slam at the top (20/14) (RX+ 40/30 Slam Ball) Ensure speed under the ball to help reinforce good squat clean technique

12 Side, Middle, Side Sit Ups (every sit up counts as a rep)

read more →

04/11/2017 Best CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Light KB Swings

10 Squats

5 Ring Rows

50m Light Run

Mobilize

Back Squat (4×4 Increasing)

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
If you are not Rx+ or if running isn’t a forte of yours, we highly recommend the 200m vs the traditional 400m so that you can complete the work out within the time cap your coach’s time cap. Air on the conservative side in regards to weight for this work out. Prescribed weights are for the advanced as is. Scale where needed and ask a coach if you are unsure.

read more →

4/10/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

5 med ball cleans

5 med ball squats

:30 dead hang on pull up bar

10 push ups

:30 Nose and Toes on Wall

:30 each side front rack stretch

Misfit Athletics Clean Complex (5 sets, building to a max)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

Metcon (Time)

For time (12 Minute Cap):

-50 Hand Stand Push Ups (Rx Defecit on 45lb plates)

Each time you break from HSPU (every time you come off the wall)

you must complete 10 Box Jump Overs 24/20” (Rx+ 30/24”)

Accessory Work

20 Knees to Elbows (Rx+ 40)

read more →

04/08/2017 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Empty Barbell Push Press

10 Sit Ups

10 Inch Worms

:30 on bike

Mobilize

Front Squat ( 5×3 @ 85%)

Metcon (Time)

18-15-12-9-6-3

Push Jerk 135/95lbs

Calories on Bike

Whenever waiting for bike, you are holding side plank for

:20, then the other side for :20. Repeat until you are on bike.
Accessory

2 Max Set Strict Chin Ups

read more →

04/07/2017 CrossFit Haddonfield, Collingswood, Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

10 Sit Ups

10 Banded Good Mornings

10 Wall Balls

10 Med Ball Cleans

Mobilize

Deadlift

2×5 at 70%, then set of 3 at 85%, then 1 at 90%

Shoulder Press

3×3 Strict Press Increasing resort to push press on last rep if you help to eak out your 3rd rep as opposed to re-racking the bar

Metcon (Time)

For Time:

40 Sit Ups

21 Hang Squat Clean Thruster 95/65 (Rx+115/75)

30 Sit Ups

15 Hang Squat Clean Thruster 95/65 (Rx+115/75)

18 Sit Ups

9 Hang Squat Clean Thruster 95/65 (Rx+115/75)
1st scaling option- Thrusters instead of Squat Clean Thrusters

read more →

04/06/2017 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Light KB Muscle Cleans (5 ea arm)

10 Single leg Bridges (5 ea leg)

20 Banded Glute Activation (10 steps one direction, 10 steps the other)

:30 Dead Hang

:30 Kipping

Mobilize

Power Clean

3 at 50%

3 at 60%

3 at 70%

4×1 at 80%

Metcon (AMRAP – Rounds)

Every 2 Minutes Until Failure Complete:

Row 250/200m

4 C2B Pull Ups

Round 2: 8 C2B Pull Ups

Round 3: 12 C2B Pull Ups

Round 4: 16 C@B Pull Ups

Scaled do every 3 minutes until failure. You get an extra minute!

And, regular or banded pull ups. Because of the challenging nature of the time restraint in this WOD, it is recommended that many scale to allow the extra minute.
Accessory

Flip Tires- For beginners, it’s skill work to practice. Work with a partner if you cannot flip it yourself and try to get a total of 10 flips in while waiting for your turn to hit the WOD or after. Remember, it’s a clean and jerk, so get under the tire. Intermediate- Flip tire, Jump Through and to the other side, turn around and repeat 3 sets of 6 flips. Rx+ Same as Intermediate

but 3×12 AFAP.

read more →

04/05/2017 Haddonfield,Collingswood, Cherry Hil NJ CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Snatch Warm Up w/ PVC or Empty Barbell

200m Light Run

10 O/H Squats w/ PVC or Empty Barbell

Mobilize

Hang Snatch

Hang Snatch (Squat Snatch If Ready) + Overhead Squat

5 x 1 @80%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled #1 (AKA…first scaling option for those who don’t need more than this. For those who need to scale further, your coach will instruct you on what you’ll be doing)- 3 Rounds and/or 200m runs

read more →

04/04/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

10 Inch Worms

:20 Kipping (Open and Close Shoulder Gradually Increasing)

10 V-Ups

Mobilize

Back Squat (4×4 Increasing)

Metcon (AMRAP – Rounds)

16 Minute AMRAP:

8 Toes to Bar (Rx+ 12)

8 Med Ball Clean to Wall Ball 20/14 (Rx+12)

30 Dubs (Rx+50)

:20 Rest

read more →

04/03/2017 CrossFit Workouts CHerry Hill, Haddonfield, Collingswood NJ

CrossFit Turbocharged – CrossFit

Warm-up

Complex of every movement in the Tabata w/ an empty barbell (2 rounds of 5 of each)

2×10 Push Ups

:30 Dead Hang From Bar

Mobilize

Bench Press

Metcon (No Measure)

Tabata Barbell

Tabata Deadlift (185/135) (Rx+225/155)

Tabata Hang Power Clean (135/95) (Rx+155/105)

Tabata front squat (95/65) (Rx+135/95)

Tabata push press (65/45) (Rx+95/65)
20 seconds of work followed by 10 seconds of rest for 8 intervals aka 4 minutes. Rest one minute between exercises. Scaled #1 do 6 Intervals

read more →

4/1/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Air Squats

10 HR Push Ups

10 Ring Rows

:20 Mini Kips On Rig (Open and Close Shoulders)

Bulgarian Split Squat (3×10 (5 each leg))

Weighted Chin-Ups (3×5)

Metcon (Time)

For time:

5 Mile Run

Accessory Work

Battle Ropes tethered to rig- 100 double waves (Rx+ 100 double, 30 seconds rest, then 100 alternate arm waves)

read more →

03/31/2017 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

8 Empty Barbell Clean Pulls

8 Empty Barbell Muscle Cleans

8 Empty Barbell Front Squats

8 Empty Barbell Strict Press

100m Row

Mobilize

Clean and Jerk

1×5, 1×4, 1×3, 1×2, 1×2 Clean and Jerk Increasing as your reps become lower. (use the type of Clean and Jerk that allows you to lift the most weight)

Metcon (Time)

1500m Row (Rx+2000m)

While Waiting for your turn to row, or after you’ve completed your row…

14 Min EMOM

10 Push Press 95/65 Rx+135/95

10 Pull Ups

read more →

03/30/2017 Cherry Hill Nj CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Light KB Snatch (5 ea side)

10 Light Goblet Squats

10 Single Leg Bridges (5 ea side)

10 Sit Ups

Mobilize

Snatch Balance

Metcon (AMRAP – Rounds)

AMRAP 16 Minutes with a partner

Complete a Full Round then switch w/ Partner

5 Strict Handstand Push-ups

10 KB Swings 53/35 Rx+70/53

15 Front Squats 135/95lbs Rx+155/105
Accessory

Turkish Get Up w/ Med Ball on Shoulder 20/14…3×10 on each side

read more →

3/29/17 CrossFit Cherry Hill, Haddonfield, Collingswood

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

:20 Nose and Toes on Wall

10 Muscle Cleans w/ Empty Barbell

10 Power Jerks w/ Empty Barbell

100m Run

Back Squat (5 x 5)

Build to a heavy set of 5 reps for the day.

Metcon (Time)

Partner “Grace”:

30 Clean-and-Jerks (135/95 lbs) Rx+ Heavy Grace (185/135)

Accessory Work

Skill Work- Handstand Walk. Take 10 minutes to practice HS Walk progressions.

read more →

3/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Push Ups

10 Banded Glute Activation

10 Scap Pull Ups

10 Banded Pull Aparts (thin band)

Bench Press (5×5)

Build up to 90%, increasing throughout working sets

Metcon (AMRAP – Rounds)

Partner EO-MOM:

Every other minute with a partner, complete 4 snatches (together) and 4 chin ups (individually) until you cannot complete the reps within the minute.

Rx 75/55 Rx+95/65lbs

*Weight increases 10/5lbs each round

Accessory Work

Muscle Up progressions (No Measure…This is Skill Work. Rings or Bar…your choice) (Rx+ More Than Skill Work. Hit 4×4 w/ a 1 minute rest between each set

read more →

3/27/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Jump Squats

10 Banded Good Mornings

:10 Hollow Body Hold

10 Push Ups

200m Run

Max Height Box Jump (Distance)

Max Height Box Jump
Take 10 minutes to Find New 1rm Box Jump Height

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

12 Deadlift 135/95 Rx+175/125

12 Box Jumps 24/20” Rx+30/24”

12 Gladiator Push Ups (on DB’s 20-35/35-50

Metcon (Time)

5 rounds for time (Scaled #1 3 Rounds):

10 Hollow Rocks

10 V-ups

10 Tuck ups

10 second Hollow Hold

read more →

3/25/17 CrossFit New Jersey Philadelphia Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Pass Throughs

10 Around the Worlds

10 Band Pull Aparts

10 Jump Squats

Then…..

5 Minutes of Overhead Mobility/Stretching (coaches choice)

Strict Press + Push Press (3×3 (2 Strict + 1 Push))

Work up to a heavy triple and complete all 3 sets at that weight. Weight should be chosen so that you cannot strict press the 3rd rep of each set and have to use your legs to help press overhead.

Metcon (Time)

“17.5 – ish”

8 Rounds for time:

7 Thrusters (95/65)

25 Double Unders

read more →

3/24/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Band Pull aparts

10 Push Ups

10 Glute Bridges (5L/5R)

10 Supermans

10 Ring Rows

Pendlay Row (4×6 Build to heavy set of 6 with good form)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 C2B Pull ups

12 Box Jumps

12 Plyo Push Ups

12 KB Deadlifts

Accessory Work

15 Bear Crawls – Length of gym, down and back = 1

read more →

3/23/17 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Banded Good Mornings

10 Push Ups

:20 Wall Walk w hold

10 Alt Jump Lunges

Back Squat (4×4 between 80-90% )

Start at 80% and slightly increase if needed.

Metcon (Time)

For Time:

3-6-9-12-15-12-9-6-3

Deadlift (135/95 Rx+155/105)

Push Jerk (135/95 Rx+155/105)

Alternating Pistols

Accessory Work

Max Distance double DB or KB Farmer’s Carry in 7 min (44/35 Rx+70/53)

read more →

3/22/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

Warm Up:

10 Push Ups

10 Jump Squats

20 Single Leg Bridges (10 Each Leg)

10 Med Ball Cleans

Coach’s Power Snatch Warm Up

Power Snatch (3×3 @ 70% )

Snatch Pull (3X3 @ 80%)

Snatch Grip Deadlift (3X3 @ 90%)

Metcon (Time)

5 Rounds:

8 Power Snatch (95/65 Rx+135/95) (Weight should allow for Minimum first set unbroken)

8 Ring Dips

:30 Rest

Accessory Work

Team Row Race

8 MIN AMRAP – Winning team is the one with the most meters completed at the end of 8 min. Alternate amongst team members. Cannot row more than 250m per turn

read more →

03/21/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

20 Double Unders

10 v-ups

10 Jump Squats

10 Thrusters (empty bar or PVC)

10 push ups

10 Dips

Bench Press (5×5 – Build to 5RM for day)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

400m Run

21 Toes to Bar

21 Thrusters (95/65) (rx+135/95)

21 Bent Barbell Row (95/65) (rx+135/95)

400m Run

Accessory Work

3 sets of 3 rope climbs, rest 1 min between sets

read more →

3/20/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

10 Push Ups

10 Sit Ups

5 Strict Slow Pull Ups

Followed by 5 minutes Empty Barbell or PVC Squat Clean Progressions

Clean + Front Squat w/ 2 sec pause (6 sets to find heaviest for the day)

Metcon (Time)

3 Rounds of:

8 Reverse Lunges From Front Rack

8 Hang Power Cleans

*(135/95) (rx+ 155/105)

Rest exactly 1 min then….

1 round of “Barbara”:

20 Pull-ups (Rx+ strict pull ups)

30 Push-ups

40 Sit-ups

50 Squats

read more →

3/18/17 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

100m Row

10 Good Mornings (empty barbell)

10 HR Push Ups

10 Light Wall Balls

Dumbbell Bench Press (3×10 AHAP)

Metcon (AMRAP – Rounds and Reps)

“17.4” (aka 16.4) Scaled

13 Min AMRAP:

25 deadlifts, 135/95lb.

25 wall-ball shots, 20/10lb. ball to 9-ft. target

25-calorie row

25 hand-release push-ups

read more →

3/17/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of

8 Deadlifts with 75/55 lbs (Round 2 95/65)

8 HR Push Ups

8 Light Wall Balls

200m Row

Split Jerk (6×2 @ 70-80%)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8 DB/KB Alt Walking Lunge

8 v-ups

8 pull ups

8 KB swings

Cash Out: 3:00 ME DB Carry

read more →

3/16/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Inch Worms

10 Single Leg Glute Bridges (5 ea leg)

:20 Hollow Body Hold

5 Snatch High Pulls w/ Empty Barbell

5 Muscle Snatch w/ Empty Barbell

10 Squats

Snatch Balance + 2 OH Squat (6×1 Increasing (but not until failure))

Power Snatch (2 @ 55% 2 @ 60% 2 @ 70%)

Metcon (No Measure)

16 Minute Alt EMOM:

Odd Min: 7 Box Jumps (24/20)(rx+ 30/24) + 7 Power Snatch (75/55)(rx+95/65) +7 Push Ups

**Power Snatch weight should be one where you can go unbroken for every round. We are not going until failure today.

Even Min: 40 seconds of your weakness w/ 20 seconds rest at the end of each minute. Open competitors may also use their even minute as active rest

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3/15/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Med Ball Cleans

10 Ring Rows

:30 Hollow Body Hold

100m Row

Accessory Work

6 Minute Row For Distance

Back Squat w/ Pause (3×5 pause all reps)

Front Squat w/ 3 second tempo descent (3×2 )

Metcon (Time)

100 DU’s

1 min rest followed by…

For Time:

5-10-15-10-5

Shoulder to Overhead 95/65 rx+135/95

Med Ball Clean Wall Balls 20/14

2 min rest followed by…

1 Max Effort Set of HSPU’s (2 attempts if first set is less than 8)

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03/13/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of…

:20 Dead Bug Hold

10 Push Ups

5 Slow Ring Rows

10 Banded Good Mornings

10 Jump Squats

Mobilize

Deadlift

1×6 @70%

1×5 @80%

1×4 @90%

1×1 @97.5-100%

Metcon (Time)

21-15-9 For Time of:

Buy in: 50 Dubs (rx+100)

Touch and Go Deadlifts 135/95 (rx+155/105)

Lateral Burpees Over Bar

Hang Power Cleans 135/95 (rx+155/105)

Cash Out: 50 Dubs (rx+100)

Metcon (AMRAP – Rounds)

5 minute AMRAP of:

10 Toes to Bar

:10 Rest

20 Flutter Kicks (low back stays glued to the mat)

:10 Rest

10 Sit Ups

:10 Rest

read more →

3/10/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Bench Press (5,5,5,3,3 Building to 90% of 3RM)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

40 Wall balls (20/14)

400m Row

20 Renegade Rows (5L/5R)

read more →

03/09/2017 Cherry Hill Nj CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

Empty Barbell or PVC Bergener Warm Up

:30 Mini Kipping

:30 Dead Hang

Snatch Balance ( 6×1 Snatch Balance +2 O/H Squat = 1 Increasing )

Power Snatch

2 @ 55%

2 @ 60%

2 @ 70%

Metcon (No Measure)

16 Minute EMOM:

Odd Min: 10 Burpees + 5 Pull Ups (rx+12 Burpees + 7 Pull Ups)

Even Min: Movement 2 is your weakness w/ 20 seconds rest at the end of each minute. Open competitors may also use their even minute as active rest (anything from particular areas to stretch, a movement super light and low reps, or laying down on a lacrosse ball in between the scap to open up over head movements, etc)

2 Min Rest Followed by….

400m Run

read more →

03/08/2017 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Empty Barbell Complex of:

8 Muscle Cleans

8 Front Squats

8 Push Press

8 Bridges w/ Barbell on Hips

+

10 Sit-Ups

3 Min Double Under Practice

Mobilize

Misfit Athletics Clean Complex (5 @80-90%)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Annie is a Benchmark WOD used in CrossFit workouts to assess an athlete’s progress over time. Benchmark WODs are important and logging your time is just as important in helping us help you reach your goals.

Accessory

Rx+ and those ready…Superset 3×10 DB Thrusters (50/35) with 3×10

KB Swings (70/53). We are going towards the heavy side here. Not a ton of volume, but still no rest in between sets.

Those damn Dumbbells just won’t go away. Make sure the lockout on the Thruster reps is clean.

read more →

03/07/2017 CrossFit Classes in Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Banded Good Mornings

:20 Nose and Toes on Wall

:20 Hold Bottom of O/H Squat w/ PVC

10 Inch Worms

Mobilize Shoulder/Pec Minor Stretch on Rig

Lay on lacrosse ball next to shoulder blades move arm from hip to over head

Deadlift

3×10 “Zero Bounce Deadlift”

These reps are touch and go, but the eccentric loading portion should be slow and controlled. Once the plates gently touch the floor on both sides, Deadlift the bar back up. First set can be around 50%.

Metcon (Time)

For Time:

3 TNG Deadlifts (135/95lbs) (Rx+155/115)

3 HSPU

3 O/H Squats

6 TNG Deadlifts

6 HSPU

6 O/H Squats

9 TNG Deadlifts

9 HSPU

9 O/H Squats

12 TNG Deadlifts

12 HSPU

12 O/H Squats

15 TNG Deadlifts

15 HSPU

15 O/H Squats
Base your Deadlift and O/H Squat weight on how much you can O/H Squat for this WOD. Air on the side of speed and true touch and go Deadlifts when choosing your weight. Lastly, pick a weight that you could O/H Squat for 15 reps unbroken if you had to do a set before the work out. It may be lighter than you’d like it, so go faster.

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3/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Pendlay Row (5×5)

Metcon (Time)

Partner WOD

Part 1

Double Unders AFAP – 300 total between both partners broken up however the partners see fit.

Part 2

Row AFAP

80 Calories total between both partners broken up however the partners see fit

Part 3

Rope Accents (only legless for Rx+) (Both Partners complete all Accents or scaled climb in this piece)

5 Legless Rope Climbs

Rest 1:30

4 Legless Rope Climbs

Rest 1:00

3 Legless Rope Climbs

Rest :30 rest

2 Legless Rope Climbs

read more →

3/3/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds: 5 reps of each movement in the WOD, then…

10 standing banded press

10 dips

:30 L/:30R Pec Stretch

Bench Press (5,5,3,3,3 Build to heavy triple)

Metcon (Time)

For Time:

30 Pull-ups

50 Wall Balls 20/14

50 Sit-ups

100 KB Swings

*Every 2 minutes stop and complete 10 burpees

**If doing 17.2, complete with a partner. If not attempting 17.2, complete solo.

read more →

03/02/2017 Cherry Hill NJ CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Misfit Snatch Warm Up w/ Empty Barbell or PVC

10 Alternating Jump Lunges

10 Inch Worms

20 Banded Glute Activation

Mobilize w/ coach-emphasis on O/H for shoulders using PVC

Snatch

2×3 Tall Snatch

(@ a weight that is moderately heavy. Think about using a weight that is heavy enough, yet doesn’t sacrifice an ounce of technique. Focus on the speed getting under before we get into the full snatches to come)

3×3 Snatch 65%-75%

(More specifically…1×3 65%, 1×3 70%, 1×3 75%)

Open Competitors…pause for a moment after your Snatches to assess whether or not you are up to continuing the rest of our Oly portion today. You may decide that some extra rest may be more beneficial for you if you have any tightness, soreness, general fatigue etc. Or, continue with…

3×3 Snatch Pull from Hang 90-100%

3×3 Snatch DL hold at Knee on way down

to go into 3 Pendley Rows aka 1 Snatch DL followed by 3 Pendley Row@90% (of Snatch)

Metcon (No Measure)

“Goat Day”

18 Minute EMOM:

Odd Min: 8 DB or KB Reverse Lunges From Rack Position @50/35 in each hand + 5 Push Press w/ same DB’s or KB’s

Even Min: Movement 2 is your weakness w/ 20 seconds rest at the end of each minute.

Open competitors may also use their even minute as active rest (anything from particular areas to stretch, a movement super light and low reps, or laying down on a lacrosse ball in between the scap to open up over head movements, etc)
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t always improve our technique with a high heart rate–that’s what we refer to as “training”.

Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose one“Goat” to work on. Coaches will have suggestions in class if you need them.

If you are doing 17.2 tomorrow, be sure not to over work anything. Plan accordingly for appropriate recovery and be sure cool down

to aid in this process.

read more →

03/01/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Alternating Drop Into Split Jerk Position w/ Hands on Hips

10 Light Med Ball Cleans

5 Slow Ring Rows

5 Dips on Rings (Supported w/ feet on ground if your shoulders aren’t warm enough to do full dip on rings)

Mobilize

Split Jerk

5×3 @80% (For the first set, hold lock out for 3 full seconds before recovering)

Metcon (Time)

For Time:

9-7-5-3

Squat Cleans and Jerk 135/95 (Rx+185/125lbs)

Bar or Ring Muscle Ups

(Pick the one that you need the most improvement on. Or, a progression for the one you need the most work on…i.e. sit on band tethered to rings and work on your transition into you dip with in your WOD)

Accessory

7 Minute AMRAP

Rowing: In groups of 3-4, Row as many 300m sprints as possible between all of you with-in 7 minutes. Scaled members of each group will be doing 200m sprints, but they will still count as 1 full sprint. Focus on your breathing pattern, rhythm, getting the most out of each pull, being as efficient as possible etc. Go in with the mindset that you WILL row at some point through out the Open. Ask you coach about a good damper setting for you if you do not already know which setting is optimal for your best time.

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02/28/2017 Haddonfield NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Complex

8 Hang Power Cleans

8 Push Press

8 Front Squats

8 Good Mornings

4 Slow Strict Pull Ups

100m Light Run

Mobilize

Squat Clean Thruster

4×8 (225/155)

Many of you do not have previous weights logged for this movement. Please be sure to this time around so we can work off of %’s next time. In the meantime, simply work by increasing to AHAP today with a weight that allows for the first two sets to be heavy, but unbroken)

Metcon (Time)

5 Rounds For Time:

12 Thrusters 95/65 (Rx+115/85)

12 C2B Pull-Ups

12 Defecit HSPU

Directly Into:

400m Run w/ Med ball on Shoulder 20/14 (or wherever you need to hold it to keep it from falling) WOD time is complete after the run.

(Expect to need to kip. You just did Thrusters and will be prefatigued. While intentional, you have to prepare yourself accordingly and plan for efficiency. Strategize before you begin the WOD as you would for the Open.)

Let’s get some of these movements out of the way earlier in the week for proper recovery…the one’s we can expect to see in the Open and likely one of them this coming week that is). You guys will be feeling on point for this weekend.

Directly Into:

400m Run w/ Med ball on Shoulder 20/14 (or wherever you need to hold it to keep it from falling) WOD time is complete after the run.

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02/27/2017 CrossFit Collingswood NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Jump Squats

10 Banded Good Mornings

10 Push Ups

10 Mini Kips

10 Butterfly Sit-Ups

Mobilize

1. Leg Swings on rig inside to outside

2. :30 Russian Baby Maker

3. Coaches Additions

Back Squat

Compare to last week

1×10 @40% w/ speed

1×8 @60%. w/ speed

1×6 @70%. w/ speed

1×4 @80% (no speed on this set)

1×3 @90% (no speed on this set)

Metcon (Time)

5 Rounds (Rx+ 6 Rounds) For Time of:

10 Deadlifts (135/95 or a weight where you can do 1-2 sets unbroken)(Rx+225/155)

10 Wallballs (20/14)

10 T2B keep hands protected for the open. Keep calluses in check, wear wraps, tape etc…)

2 minute rest followed by…

1 Set Max Defecit Push Ups (Rx+ 45lb plate for each hand)
Congratulations to all Crossfit Open Athletes! You faced 17.1 head on and had so many great scores! No rest for the weary.

Right back at it.

You will be ready for 17.2 with bells on;-).

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CrossFit Collingswood, Haddonfield, Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

1 Round Pizza Delivery

then…

2 rounds:

10 jump squats

5 down dog push ups

10 Light goblet squats

10 band pull aparts

10 Light KB push press (5L/5R)

10 Glute Bridges (5L/5R)

Push Press (3×3)

Weighted Chin-Ups (3×3)

Metcon (Time)

Tabatta: 20 seconds work, 10 seconds rest, for 8 rounds.

Tabata Front Squats (75/55)(rx+ 95/65)

1 min rest

Tabata Push Press (75/55)(rx+95/65)

1 min rest

Alternating Tabata Hollow Rocks & Pull Ups

2 min rest

18 Calorie Row (Rx+30 cal)

read more →

2/24/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Bench Press (5,5,3,3,3)

Build to a heavy triple.

Metcon (Time)

Modified Partner Murph

For time:

1,000m Row or 800m

100 Ring Rows

100 Partner clapping push ups

200 Air squats

1,000m Row or 800m

*Row – alternate every 250m, Run – alt every 200m

*Ring Rows – alt every 10

*Push Ups – synchronized

*Squats – alt every 25

read more →

2/23/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

: 20 Nose and Toes

100m Light Run

10 Squats

10 Push Ups

10 Light KB Swings

:20 Kipping

Overhead Squat

1×6 @60%

1×5 @70%

1×4 @80%

1×3 @85%

1×2 @85%

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Helen

Complete 3 Rounds for time:

Run 400 meters(Scale #1 200 meters)

21 Kettlebell swings (55/35) (Scale #1 35/27)

12 Pull-ups (Scale #1 banded pu’s and 8 reps)

read more →

02/22/2017 Cherry Hill, Haddonfield,Collingswood CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Jump Squats

10 Inch Worm

20 Banded Glute Activation (10 ea direction)

:20 Dead Hang From Bar

:20 Kipping

20 Single Unders

Mobilize-

1. Open Shoulders Door Stretch Style On Rig :20 ea

2. Lay on Med Ball Thoracic Stretch :30-:60

Power Snatch (6×2 starting @65% and finishing at 90%)

Metcon (No Measure)

20 minute alternating EMOM:

5 (Rx+10) Toes to Bar

30 (Rx+ 50) Double Unders

8 (Rx+)10 Touch and Go Power Snatches (75/55) (Rx+ 95/65)

read more →

02/21/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

100m Row

10 Light KB High Pulls

10 Light Goblet Squats w/ KB

10 Scap Pull Ups

10 Squats

Mobilize

Back Squat

Back Squats w/ Speed

1×10 @40%

1×8 @60%

1×6 @70%

1×4 @80% (no speed on this set)

1×3 @90% (no speed on this set)

Metcon (Time)

Partner WOD

3 rounds for time:

250m Row Sprint

Kettlebell Front Rack Hold 2×44/35 Rx+52/44

One partner will start on the rower and one will start performing a static hold. If at any point the static hold is lost, the person rowing must pause and wait until the static hold position is regained before continuing. Alternate rowing and static hold until both partners have completed 3 full rounds.

ACCESSORY

Do first if waiting for rower

Each Partner- 2 Max reps touch and go Sumo Deadlift High Pull attempts 75/55 Rx+95/65

Followed by…

Together, both partners must work to complete 30 Pull Ups total (broken up in however the partners decide) AFAP Rx+ Rings to Chest Pull Ups

read more →

02/20/2017 CrossFit in Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Warm-up

5 Slow Ring Rows

10 Light KB/DB Push Press (5 each arm)

10 Light Goblet Squats w/ KB/DB

10 Sit Ups

10 Jump Squats

10 Spiderman Push Ups

Mobilize w/ heavy emphasis on shoulder girdle and thoracic med ball for 30-60 seconds

5-8 Min Pistol Progression Practice

Deadlift

Touch and Go Deadlift

1×6 @70%

1×5 @80%

1×4 @90%

1×1 @97.5-100%

Metcon (Time)

For Time:

Open Competitors- The use of DB’s vs a Barbell is up to you. If you are not yet feeling stability with the DB’s, they are recommended.

20 Burpees

20 Alternating Pistols

20 Push Press 75/55 Barbell 35/20 DB’s/KB’s Rx+50/35lbs

15 Pistols

15 Push Press

10 Pistols

10 Push Press

5 Pistols

5 Push Press

20 Burpees

ACCESSORY

50 Butterfly Sit Ups AFAP Rx+75 (meet standards. Shoulders come in front of hips at the finish of each rep)
Open Competitors…Tips

Train at the same time: Set your Fridays/Saturdays up exactly like you plan to during The Open. Figure out your schedule now and train at the same time you plan to do The Open workouts.

Prime before the workouts: – ensure you are nice and loose and then spike your heart rate

Do the met-con first: make it the number one priority so that you can crush the stressful, important part of your day, get it out of the way and then focus on the rest of your training.

Film it and/or have a judge:– ensure that you are meeting the standards on every rep.

Review your performance:– go back and review your video. Were your reps efficient, did all of them count? Were there times when you rested a bit too long? Could you have changed anything in order to get a better score?

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02/18/2017 CrossFit Gym in Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Jump Squats

30 Single Unders

10 Dips on Bench or Box

10 Push ups

10 V-Ups

Mobilize

Bench Press (3×5)

Shoulder Press (3×3)

Metcon (AMRAP – Rounds and Reps)

Open WOD 13.3 and 12.4 “Chopped”

Complete as many rounds and reps as possible in 12 minutes of:

75 Wall Balls 20/14

45 Double Unders

15 Muscle Ups or 8 Ring Rows+8 Dips On Rings

AMRAP time isn’t “chopped” in today’s WOD. Only the volume per set of each movement . I.e instead of 150 wall balls…
Accessory

Hollow Body Holds :10 on :10 off for 2 min

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02/17/2017 Cherry Hill NJ CrossFit Workout

CrossFit Turbocharged – CrossFit

Warm-up

200 meter light run

8 Burpees

Followed by:

Empty Barbell Complex of:

8 Bent Row

8 Front Squats

8 Hang Power Cleans

8 Good Mornings

Overhead Squat

3×5 @90% Superset with 3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Bent Over Row

3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#

20′ Shuttle Sprint

Deadlift, 245#

Burpees

Jerk, 155#

Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here

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02/16/2017 CrossFit Gyms in Cherry Hill NJ

CrossFit Turbocharged, CrossFit Turbocharged – CrossFit

Warm-up

12 Cals on Rower

While waiting for Rower…

2 Rounds of:

5 Slow Ring Rows

10 KB Push Press (5 each arm)

10 Goblet Squats w/ KB

10 KB Swings

10 Jump Squats

Then…

5 of each of the Metcon’s movements w/ light weight

Mobilize

Snatch

4×2 Snatch From Power Position

4×2 Snatch From Hang

4×2 Snatch From Floor @70-85%

Even more focus on optimal movement today and less with a PR mind oriented. However, with good movement a PR may likely, organically, follow.

If you feel a PR is with in close reach, go for it. That is sort of a general rule for those who may not know. We all have particular good days where the stars align. We do not want to thwart a potential PR if it might be there.

Is the bar close enough to your body?

Is your 1st pull good enough to allow an effective 2nd pull?

Is your body weight where it needs to be on the 1st pull?

Is your 3rd pull fast enough. Are you truly getting underneath the bar or riding it down?

Do you have proper breath support?

And, so on…check yourself. The above were just a few of over a dozen things to consider. Oh, having a teammate video you is never a bad thing. Make sure they video with a side view.

Metcon (Time)

5 Rounds for time of:

10 (5 ea Arm) KB Muscle Snatch 53/35 Rx+70/53

10 (5 ea Arm) KB Thruster (KB 1 arm at a time) 53/35 Rx+70/53

10 Box Jumps 24/20 Rx+ 30/24

Accessory

2 attempts Max Pull Ups (For those unable to do 10 unbroken Pull-Ups, do 2 attempts for max Ring Rows).

read more →

2/15/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Inch Worms

10 Alternating Drop Into Split Jerks w/ ½ sec pause between each

10 Medball Cleans

:20 Nose and Toes

:10 Open Shoulders Pec Minor Stretch on Rig (both arms)

Split Jerk (6×2 @ 80-90% 3 sec pause in split first rep)

Metcon (AMRAP – Rounds)

EMOM until Failure (aka until you cannot complete the required reps in 1 min):

(20 Minute Cap)

10 Clean and Jerks 95/65 Rx+135/95lbs

10 Kipping Handstand Push-Ups

Alternate Movements each Round.

Accessory Work

1 min ME TTB

read more →

02/14/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

20 Banded Glute Activation

7 Light Wall Balls

7 Light KB Swings

10 Scap Pull Ups

100m Row

:20 Dead Hang

Clean Deadlift (5×3)

Re-evaluate posture to ensure you don’t start doing regular deadlifts…make sure vertical, look forward, knees out of way, glutes firing and not too fast as we are simulating your first pull.

Metcon (AMRAP – Rounds)

7 Minute AMRAP of:

6 Chest to Bar Pull Ups

9 KB Swings 53/35 Rx+70/53

12 Wall Balls (Must hit target. Scaled must still hit a pre-designated target)

Extra Work (you and your partner have the choice to do this before or after the Metcon)

700m Row

Rx+ and Open Competitors 1000m Row
(Judge practice day for all)

You will have a partner, with one doing the full metcon while the other judges before switching. Do not worry if you have zero clue about how to judge. We will tell you what we will be looking for and what you will need to do. It is very easy and if you don’t do it well, no worries. It’s practice.

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02/13/2017 Best CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Alternating Jump Lunges

10 Push Ups

10 Squats

10 Sit Ups

:20 Russian Baby Maker (aka sit it deep squat and use elbows to push thighs outward)

:10 Hold Light DB in O/H Position 1 Hand at a Time and “Get Organized” and Stable.

Mobilize

Back Squat (5×5 Increasing)

Metcon (Time)

4 Rounds For Time (Rx+ 5 Rounds):

12 Alternating Reverse O/H Lunge W/ DB 35/20 (Rx+50/35)

12 Sit Ups W/ one of your DB’s or KB’s in hands

12 Deficit Push Ups w/ Hands on Handles of DB’s as your deficit

Bitch Work

Double Under “Flight Simulator”

5-10-15-20-25-20-15-10-5

Rx+ 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

All sets must be unbroken to continue on. You must stop and restart once completing a set

Let’s just say many of us in the community have a hunch that it is no coincidence that this video was released upon the announcement of Dumbells being incorporated into this year’s Open.

Focus on on the obvious…stability in the shoulders and stability over all.

Watch this as a reference https://youtu.be/J3DxelcaaMU .

read more →

2/11/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Warm-up

200m Row

:30 Kipping

10 Push Ups

10 Jump Squats

10 Light KB Swings

Pendlay Row (5×5 @ 80%)

Weighted Chin-Ups (3×3 AHAP)

Accessory Work

10 minutes to establish max box jump

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

9 Toes to Bar

12 Russian Kettlebell Swings (53/35)(Rx+70/35)

15 Box Jump Overs (24/20) (Rx+ 30/24)

read more →

2/10/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

20 Banded Glute Activation

10 Squats

10 Push Ups

10 Snatch Grip Deadlift w/ empty bar

10 Snatch From Power Position w/ Empty bar

10 Power Snatches w/empty bar first round. Then @30% for 2nd round

Bench Press w/ 2 sec pause at chest (3×3 pause on the chest for first 2 reps)

Strict Press (3×3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 16.3

AMRAP 7 minutes (@ competition intensity)

10 power snatches

3 bar muscle-ups

(Scaled 1 make it Chest to Bar Pull Ups aka Masters version of 16.3)

Men use 75 lb.

Women use 55 lb.

read more →

2/9/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Alternating Tabata:

Double Unders

Ring Rows

10 Band Pull Aparts

10 Strict Pull Ups

10 Hollow Rocks

10 supermans

Kipping

Kipping practice – Chest To Bar – Muscle Up transition

Grace (Time)

For Time:

30 Clean and Jerks (135/95)

Accessory Work

30 Man-Makers + 100 Flutter Kicks

read more →

02/08/2017 CrossFit Classes in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of Empty Barbell Complex…

Muscle Clean

Push Press

Back Squat

Good Mornings

10 Scap Pull Ups

10 Push Ups

Mobilize

Deadlift (3,3,3,2,1 @90% )

Metcon (Time)

For Time:

Buy In: 500m Row

Then 4 rounds (5 For Rx+) of:

5 shoulder to overhead (135/95) (rx+155/115

10 Touch and Go Deadlifts (135/95) (rx+155/115)

15 Pull Ups (Rx+ Rings to Chest Pull Ups)

Cash Out: 25 Burpees
Accessory

6 Minute AMRAP of:

Farmers Walk 50/30 db’s (or 53/35 kbs) (Rx+70/53 kbs) in single file lines with no more than 4 people in Rx+ line and no more than 6 in all other lines

read more →

02/07/2017 CrossFit Turbocharged in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

:20 Nose and Toes on Wall

10 V-ups

10 Scap Pull Ups

:20 Dead Hang From Rig

Mobilize

Hang Clean + Clean

6 sets to find max.

Metcon (Time)

25 Hang Power Cleans For Time (135/95) (Rx+155/115)

5 min time cap

1 minute rest after the last person is finished and then…

Metcon (AMRAP – Rounds)

17 Minute AMRAP:

7 Strict Handstand Push ups

9 Knees to Elbow

21 Unbroken* Double Unders

*If you are doing this Rx+, this means when you trip up, you must start over and complete 21 double unders in a row before moving on. Consider total volume before you begin and scale accordingly

read more →

02/06/2017 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Squats

10 Spiderman Push Ups

10 Alternating Light DB Snatch

10 Inside to Outside Leg Swings On Rig (5 each)10 Single Leg Bridges (5 each)

Front Squat

4×3@ 90% + 2×10 @40% of the weight you used for the 4×3.

Metcon (Time)

Partner WOD

5 Rounds For Time Of (4 Rounds For Beginners):

12 DB Snatch From Floor (KB is ok for those not doing the open) (35/20) (rx+ and non-scaled Open competitors 50/35) Switching Arms After 6 Reps.

Wall Balls Partner is doing wall balls until partner #1 is done with their 12 Snatches, then switch roles until both partners have done 4-5 rounds of Snatches complete.

Street Cred:

Battle Rope 75 standard double wave AFAP. Rx+150 total…75 standard double wave and 75 alternating arm waves.

read more →

2/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 inch Worms

:20 Nose and Toes

10 Hollow Rocks

10 Alternating Jump Lunges

10 Med Ball Cleans

Strict Press + Push Press (2 Strict press + 1 push press)

Push Press Weight should be heavy enough that you need to do a push press in order to get that 3rd rep

Metcon (Time)

4 Rounds For Time (rx’d 5 rounds):

10 Alternating Reverse Lunges w/ Barbell in Front Rack (95/65) (Rx+ 135/95)

10 Burpeea Over Bar

7 Push Jerk (95/65) (Rx+135/95)

Accessory Work

Beginners- 5-10 minutes to practice rope climbs

Int-10 rope accents 5 min time cap.

Rx+10 rope acceants + 10 legless rope accents 5 min time cap.

read more →

02/03/2017 CrossFit Workouts Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Warm-up

5 Wall Walks

10 Inch Worms w/ Push Up

5 light SDHP w/ KB

10 DL w/ KB

:10 Hollow Body Hold

:10 Superman Hold

Mobilize

Deadlift (5×3 Deadlifts @90%)

Metcon (Time)

*Accessory to be done prior to metcon

6 minute Shuttle Runs Sprints in single file groups of 3. There and back. Your rest is while the others in your line are running. We are adding only 1 extra minute to our last set of sprints. You got this.

Metcon

4 Rounds for time:

8 Deficit HSPU on 2” of plates (rx+on 2 stacked 45lb plates. In other words 4, 45lb plates all together)

12 KB SDHP (53/35) (rx+ 70/53)

16 Sit Ups

read more →

2/2/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Spider-Man Push Ups

10 Front Squats w/ Empty Barbell

10 Push Press w/ Empty Barbell

10 Scap Pull Ups

:10 kipping

Bench Press (3×5 superset with 10-20 push ups on rings )

Fran (Time)

21-15-9 for time:

Thruster 95/65

Pull-ups

Recommendation- File any calluses and/or protect hands

Accessory Work

30 Ski with Bands (Rx+100)

read more →

02/01/2017 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Sit Ups

20 Banded Glute Activation (10 each direction)

10 Alternating Lunges

:20 Dead Hang from Rig

:20 Push/Pull (kipping focusing on ROM in shoulders)

Mobilize with PVC

Power Snatch

1 Power Snatch from floor + 1 Hang Power Snatch (above knee)

@75% current 1RM Snatch x5

Metcon (No Measure)

Groups of 3 Partner WOD

15 Min EMOM (Rotate stations with partners every minute)

8 O/H Squats

10 Toes to Bar

:30 Burpees

Bitch Work

30 Cals on Rower (rx+50 Calories on Rower. 1, 30 second rest after first 25 cals)

read more →

01/31/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Push Ups

10 Alternating Lunges

10 Scap Pull Ups

:20 Dead Hang On Rig

10 leg swings each side holding rig or wall (inside to out)

5 min Pistol progression practice

Mobilize

Back Squat (4×3 @90% , then 3×10 smooth, heavy and unbroken)

Metcon (Time)

(Beginners 1 round of each “girl”)

200 m Row

1 Round of “Barbara”

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

—————

400 m Row

2 Rounds of “Mary”

5 Handstand Push ups

10 Alternating Pistols

15 Pull ups

—————

600 m Row

3 Rounds of “Cindy”

5 Pull ups

10 Push ups

15 Squats

read more →

01/30/2017 CrossFit Gyms in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 push ups

10 Jump Squats

10 Good Mornings with empty bar

10 Push Press with empty bar

:20 Single Unders

Mobilize

Misfit Athletics Clean Complex (4 sets)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Beginners- Box step ups are always okay. Scale the barbell weight to your shoulder to overhead capacity, not the deadlift

Extra Work

Rx+ and those ready only, after 3 minutes rest, 150 Dubs

read more →

1/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

8 Cal on Bike

10 Split Jerk w/ hands on hips

10 of each movement in the wod with an empty barbell

Mobilize

Split Jerk (5×2 , 3 sec pause first 3 sets)

Metcon (Time)

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (scaled body wieght or ½ body weight)

Bench press: body weight (scaled ¾’s body weight or half body weight)

Clean: 3/4 body weight (scaled ½ body weight or 1/4th body weight)

read more →

01/27/2017 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Alternate Lunges

10 Push Ups

10 Scap Pull Ups

:20 Dead Hang on Rig

10 Leg swings outside to inside with each leg while holding rig or wall

:20 Samson Stretch (each side)

Mobilize

Weighted Chin-Ups

Weighted chin ups 3×3 Check previous weight and lets shoot for a 5 % increase for those who are ready today. Do not allow complacency i.e., to use the same weight you did last time simply because you “think” it is all you can do.

Then (Or the movements in reverse order. Either way):

Bulgarian Split Squat

Bulgarian Split Squat 3×5 Heavy and Stable on each leg with one foot on bench or box and dbs or kbs at a moderate weight. For those who are now getting the hang of this and doing the movement correctly, it’s time to bump up the weight to 70-80% .

Metcon (Time)

5 Rounds For Time:

Buy in: 50 Air Squats

15 Deficit Push Ups on plates (rx+ on minimum 45lb plates or on rings lowered 3” from ground)

10 Dips on rings Kip for efficiency and speed if you are planning to do the Open.

8 2 Pull ups + 2 Toes to Bar Repeat. In other words, 16 reps total between the 2 pull up followed by the 2 T2B. Repeat this way of alternating back and forth until you complete the set of 16 movements on the bar

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01/26/2017 Cherry Hill NJ CrossFit workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Front Squats with Med Ball

10 Med Ball Cleans

10 Push Ups

10 Crunches

20 Mountain Climbers

Mobilize

Hang Power Clean (6×3 @80-90%)

Metcon (Time)

5 Rounds For Time:

8 Med ball clean with ball slam (20/14) Ensure speed on the 2nd pull to help reinforce good squat clean technique.

8 Med ball crunches (20/14) Pinch med ball between thighs. Have your feet touch the mat in between each crunch

8 Power Jerk (135/95) (rx+ 155/115) note that we didn’t say push press. Ask your coach for help on the movement. Remember “dip, drive, dip”

Accessory

3×8 Plate to overhead from hips with 2 second essentric slow down on way back to hips (45/25)

Focus on using your traps to help you get the weight over head. Your shoulders will already be pre-fatigued.

read more →

1/25/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Warm-up

10 Banded Good Mornings

10 Jump Lunges

10 Sit-ups

10 Spiderman Push Ups

Deadlift (Heavy set of 5-7)

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

50 Double Unders (90 second cap…meaning stop at 90 no matter what and move on)

15 Deadlifts (225/155 or 185/135)

3 minute AMRAP:

50 Double Unders (90 second cap…meaning stop at 90 no matter what and move on)

15 Deadlifts (225/155 or 185/135)

15 Burpees

Rest 2 minutes

3 minute AMRAP:

50 Double Unders (90 second cap)

10 Deadlifts (275 or 225/185 or 155)

10 Burpees

Rest 2 minutes

3 minute AMRAP:

50 Double Unders (90 second cap)

5 Deadlifts (315 or 275/225 or 185)

5 Burpees

Rx+ only add 1 more 3 minute AMRAP after 2 minute rest:

50 Double Unders (90 second cap)

3 Deadlifts (340/315)

30 Cals on Rower

Accessory Work

1 Max Hollow Body Hold (Fight for it! Fight the burn!)

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01/24/2017 CrossFit Gym in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of:

10 Jump Squats

10 Med Ball Clean

200m Row

10 Push Ups

Mobilize

Front Squat

5×3 @90 followed by 3 attempts at a 1 rep O/H squat of your body weight. Beginners ½ of your body weight.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
“Fight Gone Bad” Re-Test

As a reminder, during this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today’s scaled version is 3 rounds. 5 rounds for those ready. Make us proud by one of you beating multiple time CrossFit Games Champion, Rich Froning’s score of 500;-). For real though, beat your previous score.

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01/23/2017 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

10 Squats

20 Banded Glute Activation (10 each side)

10 Single Leg Bridges (5 each leg)

5 Wall Walks

Snatch

Take 12 Minutes to work up to a 1rm Snatch. Don’t go past what you can do safely with good movement.

Handstand Walk

*To be done prior to METCON*

Handstand Walks 5-10 minute practice. Rx+ Complete 50ft with-in that time frame. Beginners working HS Balance on the wall.

Metcon (Time)

For Time:

40 KB Snatch 20 each arm broken up however you’d like (53/35)(Rx+70/53)

40 Wall Balls (20/14)

500m Row

read more →

1/20/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

8 Spiderman Push Ups

10 Clean and Press Light KB (5 each side)

10 Scap Pull ups

:10 Dead Hang on Bar

:30 Shoulder PVC Mobilization

Push Press (5×3 AHAP)

Overhead Squat (3×8 Heavy, Smooth, and Unbroken)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Chest to Bar Pull-Ups

5 Push Jerks (135/95lbs) (rx+155/115)

10 Chest to Bar

10 Push Jerks

15 Chest to Bar

15 Push Jerk

Accessory Work

15 Single Leg Burpees with each leg

read more →

1/19/17 Cherry Hill NJ CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

5 of each movement in the Meton

Deadlift (3,3,3,2,2,1 – Build to heavy single for the day)

Metcon (AMRAP – Rounds and Reps)

Open WOD 14.4

14 minute AMRAP:

60 Calorie Row

50 Toes to Bar

40 Wall balls (20/14)

30 Power Cleans (135/95)

20 Ring Muscle Ups (Scaled: Bar Muscle ups or 15 Chest to Bar Pull ups followed by 15 Ring Dips)

read more →

1/18/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worm with Push Up

10 Jump Squats

:10 Nose and Toes

10 KB Bent Row (5 each arm)

10 KB Muscle Cleans (5 each arm)

Bench Press (3×5 @ 90% superset w/Bent Row)

Pendlay Row (3×5 @ 90% (immediately after bench press))

Metcon (Time)

21-15-9

Burpee Box Jump Overs (24″/20″) (rx+30/24)

Hang Squat Cleans (135/95) (rx+155/115)

Handstand Push-Ups

Accessory Work

4 sets of 10-15 second L-hang from bar w/ 15 second rest in between each. Scaled 1 hold Leg Lift position instead of L-Hang

read more →

01/17/2017 Cherry Hill NJ CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Empty Barbell Complex (or PVC)

8 Good Mornings

8 Hang Power Snatch

8 Clean Deadlifts

8 Clean Pulls from mid shin

8 O/H Squats

Snatch + Hang Snatch (3 Sets: 1 Snatch from floor + Max Rep Hang Snatch)

Metcon (Time)

4 Rounds For Time:

50 Double Unders

12 Sumo Deadlift High Pulls (95/65) (rx+135/95)

5 Power Snatch from power position (Bar in hip pocket, ¼ squat. Do not rush these. If your SDHP weight is too heavy for you to perform these snatches with good movement, adjust the SDHP weight accordingly)

Cash Out: 4 Minutes Max Wallballs

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1/16/17 New Jersey CrossFit

CrossFit Turbocharged – CrossFit

Front Squat (4×3 @ 90%)

Bulgarian Split Squat (2×8 AHAP)

Metcon (7 Rounds for reps)

14 Min Alternating EMOM:

:30 ME Clean and Jerk (135/95) (Rx+155/115)

6 Muscle Ups

read more →

1/14/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Strict Press (4×3 @ 90%)

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 12.3

(masters style except for RX+ who will do the full 18 minutes. Others may ask your coach if you’d like to do all 18 minutes. The season is among us folks)

14-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9. Toes to Bar (knees to elbows scaled)

read more →

01/13/2017 Cherry Hill Nj CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

200m light run

:20 Nose and Toes

10 Squate

10 Scap Pull Ups

Deadlift

Deadlift 5×3 @90% followed by 1 set of 10 at 60% smooth, heavy and unbroken

Metcon (Time)

3 Rounds for time:

12 Strict Handstand Push-Ups

16 Alternating Pistols

20 Pull-Ups

Cash Out: 800 Meter Run

read more →

01/12/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

200m Row

10 Squats

:20 Hold Bottom of Squat

10 Clean Pulls w/ empty barbell

10 Power Cleans w/ empty barbell

10 Good Mornings w/ empty barbell

Power Clean

Power Clean 3×3 @70-80% with 3 seconds to get to low hang position and then explode from there. The goal here is to allow you the time to consciously organize yourself to get into the proper positions. By taking 3 full seconds to get above the knee with the best movement possible and to go from above the knees into the best possible 2nd pull.

Plus 3×3 standard power clean @90%

No slowing down in these sets. Don’t over think these sets. You are now set up for success from the previous sets.

Metcon (Time)

5 Rounds of:

300m Row, Give it everything you’ve got with each 300m’s

1 min rest in between each set of rowing, but only after completing

6 Hang Power Cleans (135/95) (Rx+ 8 reps at 165/125)

Rx+ rest 1 minute (with out cleans) and add 50 cals on rower

read more →

01/11/2017 Cherry Hill NJ CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Split Jerks With Hands on Hips

10 Sit Ups

10 Jump Lunges

Bench Press

3×5 Bench Press @80-90%

Then

5×2 Split Jerk @60% with 3 second pause when locked out on first rep of each set only.

Metcon (Time)

Interval:

Sprints 5 minute AMRAP of:

Shuttle runs aka Sprints down and back in 3 single file lines. Your rest happens when the others in your line are sprinting.

3 minutes rest followed by…

Metcon

(Rx+ add 10 reps to each movement)

For Time:

40 Front Rack Reverse Lunge (20 each Leg) (95/65) (rx+ 135/95)

30 Sit Ups With Med Ball (20/14)

20 Push Ups

10 Thrusters (95/65) (rx+ 135/95)

read more →

01/10/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Snatch Warm Up w/ PVC or Empty Bar

Tall Snatch plus 1 O/H Squat

Muscle Snatch plus 1 O/H Squat

Power Snatch plus 1 O/H Squat

Squat Snatch plus 1 O/H Squat

10 Burpees

Snatch

Snatch 4×1@80-90% + Snatch Pull 4×1 @100% + Snatch Deadlift 4×1 @110%

When you don’t see power or squat before the word Snatch, know that it means whichever is going to allow you to get under more weight. Ideally it would be a squat snatch for those who are more advanced.

Metcon (Time)

Metcon

4 rounds of:

1 minute Double Unders

1 minute Power Snatch (135/95, aim for 8-10 reps each round. Newer members aim for 4 good ones)

1 minute Burpee Pull Ups

1 minute Rest

read more →

01/09/2017 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Row-LING 3 attempts at landing on 100 meters

10 Push Ups

10 Jump Squats

5 Ring Dips find appropriate sized band if scaling. Scaled version 2 dips on box

Back Squat (5×5 @90%)

Metcon (AMRAP – Rounds)

Interval

4 Minute AMRAP in groups of 4 of:

Rope Climbs …3 people rest while one works. Rx+ work in groups of 2-3

Metcon (With-Out Partner)

7 Minute AMRAP of:

10 Kipping Ring Dips

100m Row

10 Ski with Bands AKA “Snap Downs”. Keep that phrase in mind to help you stay fast and explosive

Accessory

Rx+ and those with permission only- 3 minutes AMRAP Fireman’s carry partner for 20’ and then switch

read more →

1/7/17 South Jersey CrossFit

CrossFit Turbocharged – CrossFit

Strict Press (5×3 (3rd rep of each set being a push press))

Metcon (Time)

For Time:

18-12-6-12-18

Front Squats (135/95)(RX+155/110)

Lateral Burpees over bar

Alternate TTB & Pull Ups every 3 reps

read more →

1/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Bulgarian Split Squat

Metcon (Distance)

20 Minute EMOM:

Minute 1: 8 Box Jumps (24/20) (Rx+30/24)

Minute 2: 8 HR Push Ups + 10 Butterfly Sit Ups

Minute 3: 8 Ring Rows

Minute 4: 10 KB Swings 53/35 (Rx+70/53)

Minute 5: Max Effort Farmer’s Carry (AHAP)

read more →

1/5/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (Max Effort Sets)

“Joshie” (Time)

Hero WOD

“Joshie” Joshua Whitaker

3 rounds for time:

40#/25 DB or 44#/26 KB snatch, 21 reps, right arm

21 L Pull-ups

40#/25 DB or 44#/26 KB snatch, 21 reps, left arm

21 L Pull-ups

For Rx’d is full squat snatch. Keep the front squats you will do in the strength portion of class in mind before deciding whether or not you will scale or not.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007

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01/04/2017 Cherry Hill Nj CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of Empty Barbell Complex of:

8 Muscle Cleans

8 Push Press

8 Front Squats

8 Good Mornings

8 Barbell Row

Clean and Jerk (Or 10 Minutes to find your 1rm Clean and Jerk)

Metcon (Time)

Buy In:

600m Row

21-15-9 (scaled 15-9-7) for time of:

Power Clean

Thruster

Bent Barbell Row

(135/95 for all 3 movements) (rx+165/110)

Accessory

L Sit On Rings 3 sets of 5 seconds. Rx+4 sets of 10 seconds. Scaled do 20 V-Ups.

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01/03/2017 CrossFit in Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Weighted Pull-ups

Weighted Chin Ups 3×3

Followed by…

Walking Lunges With Barbell on Back 3×8 Heavy. Not Metcon weight. Take it off of the rack and have your cleared space prepared in advanced by working with a group. Be prepared to potentially drop the bar as you would with a failed back squat attempt. That said, the goal is to do 3×8 as heavy as possible ideally with out failure today.

Metcon (Time)

Partner WOD

Partners get to split as they’d like so long as each partake in at least 5 reps of every set in the WOD

For time:

100 Squats

20 HSPU

75 Squats

30 HSPU

50 Squats

40 HSPU

25 Squats

50 HSPU

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01/02/2017 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of-

10 Banded good mornings

10 Jump Squats

10 HR push ups

10 Single leg bridges (5 each leg)

Deadlift (3-3-3-2-2-1)

Focus on pressing off of the ground with your legs. Also focus on a neutral spine. Now that you know not to round your backs, many tend to hyperextend at the back with too much arch going the other direction now. This is not only not as efficient as possible, but is bad form that can lead to injuries down the road. “Pin the ribs down” , “imagine you are bracing yourself for a punch to the gut”, whatever resonates with you, find a way to remember. This will keep your spine neutral along with proper breath support

Metcon (Time)

*Compare to your score on 11/08/2016*

5 Rounds For Time:

20 Wallballs 20/14lbs (rx+30 reps)

15 Plyo push ups Need hands to only clear floor on this explosive push up before going back down (rx+25 reps)

10 Pull ups (rx+20 reps)
Accessory:

Midline work-

Tabata hollow body holds (20 seconds on 10 seconds off. 2 minutes of a full Tabata round aka ½ of a full Tabata. Rx+ do full 4 minutes of Tabata hollow body (rx+ add 20 Strict L-sit Pull ups)

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12/30/2016 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Only or PVC Snatch Warm Up

2 Rounds of:

1 Tall Snatch, 1 O/H Squat

1 Muscle Snatch, 1 O/H Squat

1 Power Snatch, 1 O/H Squat

1 Squat Snatch, 1 O/H Squat

20 Dubs

Snatch

Misfit Snatch Complex x 5 Snatch, O/H Squat, Snatch From Hang, O/H Squat. Look to improve your score from last time. Ideally this is a Squat Snatch, but scale by doing power snatch.

Metcon (AMRAP – Reps)

2 Rounds of:

AMRAP 6 Minutes:

5 Muscle Ups (Ring or Bar) )Scaled you choose to do pull up portion of MU only or Dip portion of MU only based on perceived weakness. In this case, meaning, work your weakness

10 Thrusters (95/65) (Rx+115/75)

50 Double Unders

Rest 2:00

Start over with full intensity after rest

Score is total reps

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12/29/2016 CrossFit Training in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 KB Swings light

10 Jump Squats

10 Scap Pull Ups

10 Push Ups

Front Rack Lunge (5×3 Pause the bottom of each rep for the 1st set)

Metcon (AMRAP – Rounds)

15 minute AMRAP of:

10 Kettlebell Swings (53/35) (70/53)

10 KB Walking Lunges (same weight as above. Hold as you would for a goblet squat)

10 Pull Ups

Rest :30 between each round

Bitch Work

Row 300m, Bike 18 Cal, rest 30 seconds. Repeat for a total of 2 rounds.

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12/28/2016 CrossFit Workouts Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Med Ball Cleans

10 Alternating split jerks with hands on hips

10 Push Ups

10 Banded Good Mornings

Split Jerk (5×3 w/ 3 second pause when locked out)

Metcon (Time)

4 Rounds For Time:

15 Bar Facing Burpees

12 Deadlifts (135/95) (rx+165/110)

9 Hang Power Cleans (135/95) (rx+165/110)

6 Push Jerks (135/95) (rx+165/110)

3 min rest followed by…

Accessory/Midline Work

3 sets of…

8 Toes 2 Bar followed by 10 Russian Twists with Med Ball (20/14). Rest 1 min between each set. Grip strength will be biggest issue with T2B due to Deads. Lock it in tight or scale if need be.

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12/26/16 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit

Double-Unders (Skill/Max Effort)

Metcon (Time)

The 12 Days of Fitness:

1- Clean & Jerk (225/150#)

2- Muscle Ups

3- Box Jumps (30/24)

4- Hang Squat Snatch (115/75#)

5- Bar Facing Burpees

6- Push Press (115/75#)

7- Pistols (Alternating)

8- Toe to Bar

9- Wall Ball (20/14#)

10- C2B Pullups

11- HSPU

12- Front Squats (225/150#)

round 1 C&J

round 2 – 2 MU, 1 C&J

round 3 – 3 Box Jump, 2 MU, 1 C&J… etc…

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12/23/16 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Clean (6×2 @ 85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

15 Calorie Row

8 Power Cleans (135/95) (Rx+165/115)

10 Calorie Row

6 Power Cleans

5 Calorie Row

4 Power Cleans

4 Rope climbs

Rest 2:00

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12/22/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

8 reps of each movement in the wod at warm up pace

Deadlift (5×3)

Metcon (AMRAP – Rounds)

20 Minute AMRAP of:

Ring Dips

300m Row

:30 rest

HSPU

300m Row

:30 rest

Wall Balls

300m Row

:30 rest

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12/21/2016 CrossFit In Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Push ups

10 Sit Ups

:10 Nose and Toes

10 Single leg Bridges (5 each leg)

10 Pull Ups warming up for hips to bar

Shoulder Press

2×3 Strict Press

2×3 Push Press

2×3 Push Jerk

Metcon (Time)

For Time:

Buy In:

10 Bar Muscle Ups

Scale 1: 20 Hips to Bar

Scale 2: 20 Chest to Bar

5 rounds of:

5 shoulder to overhead (135/95) (rx+155/115)

10 deadlifts (135/95) (rx+155/115)

15 Hollow Rocks

Cash Out: 25 Burpees

Accessory:

Tire Flips aka C n J Tires. 10 flips alone or with a partner as fast as possible. Rx+, flip, jump in, jump out the other side, turn around and flip again. Repeat for 20 reps for time.
Muscle Up Progression

Watch Carl break it down https://www.youtube.com/watch?v=ObtovY6AQso

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12/20/2016 Cherry Hill New Jersey CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Push Ups

10 Alternating Jump Lunges

10 V-Ups

10 SDHP w/ KB warm up weight

Back Squat (5×3 @90% )

Metcon (Time)

For Time:

6-9-12-15-12-9-6 of:

Alternating Jumping Lunges full hip extension with each

Sumo Deadlift High Pull (95/65) (rx+135/95)

Toes to Bar

3 minutes rest. Then…

Bitch Work:

Max HSPU’s or Max HS Hold with the intention of beating last week’s number

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12/19/2016 Cherry Hill Nj CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Banded Good Mornings

10 Banded Glute Activation

10 Scap Pull ups

10 Push ups

:30 Mobilize Shoulders w/ pvc

Power Snatch

Power Snatch 4×2 @80% followed by Snatch Pull 4×2 @95%

Then…

3×8 Bent Barbell Row @60% Not Pendley Row. Bring the bar to the belly button.

Metcon (Time)

For Time:

3 rounds of the following 2 movements, 1 minute rest, and then finishing with 1 round of Barbara for time:

7 Hang Power Snatches (95/65) (rx+ 115/85)

7 O/H Squats (95/65) (rx+ 115/85)

Rest precisely 1 minute and then…

“Barbara”

1 round included in your over all time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

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12/17/2016 Cherry Hill NJ CrossFit Gyms

CrossFit Turbocharged – CrossFit

Warm-up

10 Banded Glute Activation

:10 Superman Hold

:10 Hollow Body

10 Med Ball Cleans

10 Push Ups

Power Clean

Power Clean 5×2 @ 90% of 2rm

Followed by

Hang Squat Clean 2×3 @70% of 3rm

Sole focus being on getting under the bar wicked fast

Metcon (AMRAP – Rounds)

AMRAP 15 Minutes:

20ft Handstand Walk (10 one way, turn around, 10 back to start) Scaled use :10 Nose and Toes position on wall (or box) to rock back and forth

10 Clean and Jerk (115/85) (rx+135/95)

10 Pull Ups (rx+ every other set are strict pull ups only)

Rest :60

Accessory/Midline

Battle Rope 50 reps (rx+100 reps first 50 regular 2nd 50 alternating singles)

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12/16/2016 CrossFit Workouts in Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Deadlift

4×3 followed by 1 set of 12 heavy, smooth and unbroken

Metcon (AMRAP – Rounds)

15 Minute Amrap

12 Walking Lunges with Plate Over Head (45/25)

12 V-Ups

6 Burpee Broad Jump

Jump as far forward as possible, turn around, repeat.
Accessory

3×4 Rope Climbs (rx+every other rope climb is legless)

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12/15/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Alternating Split Jerks w/ hands on hips

10 Jump Squats

10 Push Ups

10 Med Ball Cleans

:20 Double Unders

Split Jerk

5×3 @70-80% of 3rm with 3 second pause when locked out.

Metcon (Time)

For Time:

1000m Row

100 Double-unders

15 Hang Power Cleans (135/95) (rx+155/115)

10 Push Jerk (135/95) (rx+155/115)

15 Hang Power Cleans (135/95) (rx+155/115)

100 Double-unders

1000m Row

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12/14/2016 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Air Squats

10 Sit Ups

10 Push Ups

10 Mountain Climbers

:10 Nose and Toes

Back Squat

5×5 @ 90% of your 5RM

Interval

5 minutes Shuttle Run Sprint to the end of mats and back=1

In groups, pick a lane and sprint through the rig (crashing not allowed) and back and head to the back of the line for approx 20 seconds rest in between runs. Be sure to explode off is the line and to decelerate early.

Metcon (Time)

For time:

5 rounds of:

8 Pistols

10 Kettlebell swing (53/35) (Rx+70/53)

12 Sit ups (Rx+med ball sit ups 20/14

Rest 1-2 minutes and then…

Accessory

1 Max Set Handstand Push-Ups (Beginners 1 set max handstand hold for time)

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12/13/2016 Best CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

:30-1 minute of each movement in the metcon

Snatch (Misfit Snatch Complex x 4)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
(Aim to beat your score from 10/27/16)

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12/12/2016 CrossFit Workouts Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Front Squats w/ med ball

10 Push Press w/ med ball

10 Thrusters with med ball

10 Med Ball Cleans

10 Push ups

10 Scap Pull ups

Thruster (1RM 7×1)

Metcon (Time)

Row 3 minutes

THEN…

3 Clean and Jerk (95/65) (rx+135/95lbs) same with each set of c n j’s.

3 Toes to Bar

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12 Clean and Jerk

12 Toes to Bar

*Do 5 Air Squats every time the bar is dropped throughout WOD

Accessory:

3 sets of 8 Plate raises overhead (With plate out in front of you for those new to this movement. Highly beneficial) (Slow 2 second eccentric on way down) (45/25)

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12/10/2016 CrossFit In Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Only Complex

8 Muscle Cleans

8 Push Press

8 Back Squat

8 Good Mornings

10 Push Ups

Bench Press (5×3 @90% of 3rm)

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
“Linda Adjusted”

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift: ¾ Body weight (lot of volume, so be more conservative if need be. Should be able to do “touch and go” for first 10)

Deficit Push Ups

Power Clean: ½ Body weight

Bitch Work

3 sets of 10 Hollow Rocks

(Rx+ 5 sets)

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12/09/2016 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Jump Squats

10 Push Ups

10 Sit Ups

:10 Hold Bottom of Squat

Back Squat (5×5 @ 90% of your 5rm)

or Make up day for CrossFit Oly Total

Metcon (Time)

Partner WOD For Time

Partner Cumulative Reps for the Following (one person working at a time, but for the partner not working having to do 5 burpees before actually not working. So, a little work each time you switch to your time to rest rest):

40 Box Jumps 20/24 (rx+30/24)

40 Ring Rows

40 Knees to Elbows (rx+Toes to Bar)

B*tch Work

4 Rounds:

50 Double Unders

Rest 1:1 rx+ 5 rounds of 60 Dubs

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12/08/2016 Cherry Hill NJ CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Only Complex

Each of the following are to be followed by 1 O/H Squat with a pause at the bottom.

2 rounds of:

1 Tall Snatch

1 Muscle Snatch

1 Power Snatch

1 Squat Snatch

Followed by…

2 rounds of:

Each to be followed by 1 front squat with a pause at the bottom

1 Muscle Cean

1 Power Clean

1 Squat Clean

Followed by…

2 rounds of:

1 press

1 push press

1 push jerk

3 split jerks

Olympic Lifting Total (Total Weight)

The best of 3 attempts at Snatch and Clean & Jerk

For those who are just starting with us or have been training for a bit and are not yet doing these movements consistently safe under heavy load, you will be working a 5×3 Power Clean and it will not be a test day for you. Soon enough though.

Okay guys, move with purpose… you have only a limited time to complete both lifts. If you run out of time, you are done. You will have 35 minutes to complete your lifts.

Rules

The order for performing the lifts will be snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. The lifts must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts.

Once you give the go ahead that you are ready to begin, there is no more working up to your 1 rep max. You have your 3 attempts of each and that’s it. A coach or fellow student must watch your lifts to ensure the standards were met.

In the words of Rip:

Here are some basic precautions that need to be followed for safety:

Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.

Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Metcon (Time)

For Time:

1000 meter row

Rest 2 minutes followed by…

40 Calories on bike

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12/07/2016 Cherry Hill Nj CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Push ups

10 Light Med Ball Cleans

10 Light Wall Balls

10 Light KB Muscle Snatch

Deadlift

Deadlift 3×5

Followed by…

Snatch Grip Deadlift 2×8 @ 50-60% of your 1rm standard Deadlift.

Do these Snatch DL sets at half the speed of your standard first pull of a Snatch. You will feel like you are going in slow motion. Good. Tweak anything needed in your movement during these sets. Keep good body awareness during these sets to ensure good positioning.

What’s the difference between our Snatch Grip Deadlifts vs a standard Deadlift? For those who are new at this type of deadlift, our grip is much wider and therefore we must start lower to the floor to accommodate. Point your feet slightly outward to help you push the knees outward so that you have more of a clear bar path. And, we keep that chest much more vertical for starters. Remember that we are essentially working the first pull of our Snatch.

Metcon (Time)

For Time:

25-20-15-10

Buy in: 20 Hang Power Snatch (95/65) (rx+115/85) (don’t sacrifice movement just to go unbroken. Break, breathe and reset if need be)

Wall Balls (20/14) (rx+men hit just above target. Women, hit red target)

Med Ball Cleans (20/14) (rx+40/30lb slam ball add med ball slam at the top of each rep) Catch in a deep squat with each rep.

On/Off Push Ups on Med Ball One hand is on the ball with one on the floor. Do a push up and explosively turn it into a plyo push up that allows you to land on the other side of the med ball. Essentially, with your hands now opposite from their starting position. Repeat.

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12/06/2016 CrossFit Gyms In Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of:

10 alternating jump lunges

10 sit ups

5 burpees

:10 nose and toes

Shoulder Press

2×3 Strict Press, 2×3 Push Press, 2×3 Push Jerk

Raise weight when changing movements by 10% of where you started your first set of strict press

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
The 2017 Open starts in late February. It will be here before you know it. Mark it in your calendar and you will be prepared. Whether you just want to have fun with it or are serious about competition, you will be ready. We will make sure of it. If you have no intentions on doing the open, well, enjoy continuing to get in better shape each day.

Only Rx+ will be doing this as per the standards for 16.1. Others will be scaling by via the weight, the movement itself and by making it a 15 minute AMRAP as opposed to 20. If you find yourself in the middle and are ready to go for it, check with a coach and we’ll go for it if you are fit and skilled enough.

One last note and this is on safety. Walking lunges are always a pain in the a** in a group setting. To ensure you have space and so that you don’t risk injuring anyone, stay in your lane and if you walk to the end of your lane, drop the weight and roll it back to where you started to avoid turning around with your weight. And, simply restart. Rx+ may turn around with their weight, but must look over their shoulder first before turning their body and weight.

Check out the standards that were set for 16.1 http://games.crossfit.com/workouts/the-open

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12/03/2016 South Jersey CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Complex of:

5 muscle cleans

5 front squats

5 push press

5 good mornings

8 Calories on bike

10 push ups

Clean and Jerk

Metcon (AMRAP – Reps)

Alternating Emom 10 mins

Odd Minutes- AMRAP of Power Cleans (135/95) (Rx+185/125) for first 30 seconds of every odd minute.

Even Minutes- 6 Chest to Bar Pull Ups (Rx+walking handstand for 4 steps, then turn around and 4 on the way back)

Accessory

With a partner, Max Distance Double DB or KB Farmers Carry in 5 Minutes.

Today’s pace is a shuffle or very fast walk. Distance is length of mats.

Choose weight based on being able to alternate every minute with your partner, but make it heavy.. You may take on some of your partner’s minute if they need help). You do your walk up and back and hand off weight to your partner so that they can go. Repeat.

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12/2/16 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Bench Press (5×5 to find a max)

Metcon (Time)

Buy in: 50 Double Unders (rx+ 100)

21-15-9

Push Press (95/65)(115/85)

Lateral Burpee over bar

Ring Rows (rx+ on box 20/24″)

Cash Out: 50 Double Unders (100)

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12/01/2016 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of….

10 Banded Glute Activation (5 each direction)

10 Jump Lunges

:10 Hollow Body Hold

10 Light KB Muscle Snatches (5 each arm)

100 meter light run

Snatch

60%x3

70%x3

80%x3

Followed by…

Snatch Pull

90%x4

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

read more →

11/30/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Deadlift (Find new 5rm via 5×5)

Metcon (Time)


6 Rounds:


Row 250

12 HSPU


Each time you come off the wall, you must get back on with a wall walk

Rest 1 minute between each round

read more →

11/29/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

5 med ball cleans

5 med ball squats

:15 dead hang on pull up bar

10 push ups

10 V-ups

:30 each side front rack stretch with band attached to rig

Clean

Misfit Clean Complex x 5 Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk (AHAP)

Watch https://vimeo.com/54688710

Metcon (Time)

For Time:

40 Knees To Elbows (rx+t2b)

50 Squat Clean Wall Balls (20/14) (rx+ aim for just above wall ball target. Clear the target)

60 Deficit Push ups (rx+ on 45lb plates)
Accessory- Kipping on rings. Y’all did great at this a couple weeks back and it’s time to give it another go. I’m quite confident we’ll see some first time muscle ups take place. For some of those who are getting the hips close to the rings with your body’s parallel to the floor, feel that float. When you are at that stage in your kip, you are ready to go for it. Don’t be over anxious in going for the muscle up. If your kip is not good enough, wait. If it is there, float into a full MU.

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11/28/2016 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of:

10 jump squats

:10 dead bug hold

:10 nose and toes

:10 push ups

:10 hold bottom of squat

Back Squat

5×5 @ 90% of your 5RM.

A true 5×5 is likely some of the most grueling weight training you guys will face in the coming month. Whether you make or miss your last rep of each set is as much of a mental commitment as it is physical ability. Prepare yourself for this piece.

Accessory/Skill

Take a few minutes to practice Legless Rope Climbs half way up.

(Rx+.interval style…4 legless rope climbs, 30 second rest between each)

Metcon (Time)

For time:

25 Box Jump Overs (24/20”) (Rx+30/24”)

10 Shoulder to Overhead (135/95) (rx+205/145)

20 Box Jump Overs (24/20”) (Rx+30/24”)

8 Shoulder to Overhead (135/95) (rx+205/145)

15 Box Jump Overs (24/20”) (Rx+30/24”)

6 Shoulder to Overhead 135/95) (rx+205/145)

10 Box Jump Overs (24/20”) (Rx+30/24”)

4 Shoulder to Overhead (135/95) (rx+205/145)

Rest 3 min

Extra Work:

AFAP

50 side, middle, side sit ups (EVERY SINGLE SIT UP YOU DO COUNTS AS 1 REP). ( Rx+ hold 15/10lb plate while doing the sit ups although we’d like those who are ready to make that 25/15. You decide based on where you are at).

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11/26/2016 Cherry Hill NJ CrossFit Training

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of…

10 Split Jerk hands on hips

10 Alternating Lunges

10 Banded Good Mornings

10 Push Ups

10 Single Leg Hip Bridges alternating

Split Jerk

6×1 Split Jerk followed by 3×3 Push Press

Metcon (Time)

For Time:

Buy in: 500 meter row

5 Rounds of…

8 Walking Lunges with barbell in front rack position (95/65) (rx+135/95)

There has been a heavy emphasis on lunges of late. There is a reason for this. Watch your squat, deadlift and Oly Lift numbers and remember to give some credit to your lunges when you hit a PR

8 Chest to Bar Pull Ups Yes, chest touches the bar. It is okay if you haven’t learned butterfly pull ups. Standard kipping is fine and the rest, scale.

20 Double Unders (rx+40) For those who don’t own their own rope, this is one of the few pieces of equipment we recommend all purchasing so that it is the proper size for you. They are cheap enough and it’s X-Mas time after all, so tell a family member or significant other to hook you up!

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11/25/16 Black Friday CrossFit WOD Cherry Hill

CrossFit Turbocharged – CrossFit

Clean (4×2 @ 80%)

Clean Pull (3×2 @ 95%)

Clean Deadlift (3×2 @110%)

Metcon (Time)

5 Rounds:

12 Cal Row

12 Ring Rows (Rx+ 4 Ring/bar MU)

12 Ring Dips (Rx+ skip and go right to Front Squats)

12 Front Squats (135/115)(Rx+165/135)

read more →

11/23/2016 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Back Squat

Back Squat-work your way up to 1 rep at 90% followed by 5, 5, 3,3,3 and superset with 6 chin ups slow 2 sec eccentric on way down.

The muscle groups being worked in both movements are separate, keeping you fresh for the start of every set. Do you 6 chin ups after every set of Back Squats for a total of 5 sets.

Metcon (AMRAP – Reps)

EMOM 10 Alternating:

40 seconds on, 20 seconds hold plank:

5 HR Push ups

7 Kettlebell Swing (53/35) (rx+70/53)

4 pistols alternating added for Rx+ only or for those ready for the challenge.

No resting in this EMOM! The Plank IS your rest. Rx+ lift one leg off ground for 10 seconds and then switch legs for last 10 seconds of round.

Bitch Work-

3 minute AMRAP of Max D-Ball/med ball squat Cleans (40/20) (rx+80/40 and 5 minutes

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11/22/2016 Cherry Hill Nj CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

Single leg bridges

Banded glute activation

“Misfit Snatch Warm Up” w/ Barbell (Tall power snatch, 1 O/H squat, 1 power snatch from power position, 1 O/H Squat, 1 Power Snatch from hang followed by O/H Squat, 1 Power Snatch from mid-shin followed by 1 O/H Squat.) Repeat each one more time.

Squat Snatch

Misfit Snatch Complex x5 – Squat Snatch followed by 1 O/H Squat followed by Snatch from hang position followed by an O/H Squat.

Metcon (Time)

4 sets for time of:

10 Box Jumps (24/20) (30/24)

10 Deadlifts (135/115) (Rx+225/185)

15 Ski with band

Bitch Work

Battle Ropes 100 reps standard two arm wave (rx+ add 50 alternating arm waves

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11/21/2016 Collingswood NJ CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

10 Push ups

10 Scap Pull ups

10 kips on bar (open and close shoulders)

10 Front Squats w/ barbell

10 Push Press with barbell

10 Thrusters with barbell

Bench Press

5-5-3-3 as heavy as possible followed by 2×8 Incline Bench Press (incline @ 80% of standard bench press weight)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
“Fran” (rx+ option of Fran or “Heavy Fran”)

21-15-9 of…

Thrusters (95/65) (rx+Heavy Fran 135/115)

Pull Ups (rx+ Heavy Fran 45/30 weighted pull ups…dumbbell between legs)

Today we come back to Fran, “The mother of all benchmark WOD’s”. Or, seemingly so. If you want to know where a Crossfitter’s fitness level, often times the first question asked is “What is your Fran time”. You cannot generalize their over-all fitness level or how effective they are with each energy system, but there is something about a Fran time that often proves to give a good guesstimate where someone is at.

Aside from all of that, it happens to be my favorite benchmark WOD. A perfect, short, explosive, push-pull 21-15-9 WOD. Be sure to check your old Fran time if you have one and set a goal for today.

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11/19/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Squats

50 meter row

10 push ups

10 sit ups

10 SDHP

Snatch Balance

Snatch Balance 5×2 @80-90% (Rx+ Superset with 5×5 Pendley Row @90%)

Metcon (Time)

For Time:

Break the sets up how you’d like, but do not move on to the next movement until you’ve completed the one before it.

Buy in- 400 meter run

30 Push ups on rings Not only do we end up doing a deficit push up by the very nature of a ring push up, but that stability needs to be locked in. As always, one word…transference. You’ll be more stable in everything you do, especially any ring work.

40 SDHP with barbell (75/55) (rx+95/65)

50 Butterfly sit-ups (rx+ with med ball 20/14)

60 Air Squats (rx+ attempt to go unbroken with all 60)

Cash out- Cash out today with a quick 500 meter row. Go for it here. All out.
Accessory-

Take 5 minutes to practice free standing hand stands with a goal of 3 seconds. Use a partner as a spotter or use the wall as a spotter. It’s all about the tight midline, the active, locked out shoulders and the next thing you know you are floating for a few seconds. Very satisfying and useful for the future.

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11/18/2016 Haddonfield CrossFit Workouts

CrossFit Turbocharged – CrossFit


Front Squat Cherry Hill CrossFit

Front Squat

Find your 1rm Front Squat and log it in Wodify

Metcon (Time)

For time:

10-8-6-4-2 with 2 rope climbs at the end of each set.

Ring Dips (rx+ first 2 sets strict ring dips)

Hang Power Clean (135/95) (rx+155/125)

Walking lunges with plate over head (45/25) (rx+use barbell and 65/55) If doing in place, step BACK instead of forward for your initial lunge and continue this way with each rep. Each lunge counts as a rep.

Rope Climb 2 after each set. So, 10 total. (rx+4 at the end of each set. 20 total)
Midline Accessory

Turkish Get-ups with KB (35/26) (rx+55/35) Beginners scale by doing the first step of a Turkish Get Up which is coming up to your elbow. Our goal is to do non-stop Turkish get ups for 5 minutes, BUT, not as fast as possible. But, rather, as perfect as possible. Do, sets of 5 on one side and then 5 on your other side. Repeat this.

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11/17/2016 Cherry Hill NJ CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

10 wall ball (warm up pace)

10 Push ups

10 V-ups

10 Banded good mornings

10 Banded glute activation (5 each direction)

Shoulder Press

2×3 Strict Press, raise weight for 2×3 push press, raise weight more for 2×3 push jerk

Metcon (AMRAP – Rounds)

Teams of 2

AMRAP 5:

Wall Ball:

30 Reps (20/14) (rx+make target just above current targets so that ball does not touch red target at all)

Rest 2:00

AMRAP 5:

DB/KB one arm row (switch arms every 3-4 reps):

30 Reps (35/25) (rx+55/35)

Rest 2:00

AMRAP 5:

Hang Power Snatch:

30 Reps at (95/65) (rx+135/115) Partners can use different weights using their own barbell

Rest 3 minutes

Bitch Work-

3, 100 meter sprints. Rest is walk back to the starting line. (rx+jog back, no walk and 5 rounds)

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11/16/2016 Best CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit


Handstand Push-up CrossFit Cherry Hill NJ

Warm-up

10 Air Squats

10 Push ups

:10 Nose and Toes hand stand hold

30 Seconds moderate pace on bike

10 Split jerks with hands on hips (Alternating. Focus on full dip, drive, dip)

Deadlift

9 – 9 – 9

Heavy, smooth, unbroken

Once you build to your weight, try to choose a weight that you will use all three sets. If you over/under shoot, make the adjustment for sets 2 and 3. All reps should be Heavy, Smooth, and Unbroken. We shall be strong when doing 1 rep or 3 or 9 or whatever the amount of reps throw at us.

While this is important for every day life and most sports, it is also important for those interested in competing in CrossFit. There have been many who focus soley on their 1rm or 3rm and then are asked to do 5, 7 or 9 of something heavy being lifted and have failed epicly. Different energy systems play a part in this as well as other factors. You are being trained to be strong no matter the scenario or situation.

Metcon (Time)

For Time:

20 Toes to Bar

15 O/H Squats (95/65) (rx+135/115)

10 Deficit HSPU (minimum 2”) (rx+HSPU on rings or 4” deficit if not ready)

20 Single Leg Burpees (10 on one leg, 10 on the other. No, this is not just for rx+. Scaled 1-standard burpees)

10 Deficit HSPU (minimum 2”) (rx+HSPU on rings or 4” deficit if not ready)

15 O/H Squats (95/65) (rx+135/115)

20 Toes to Bar

Rest minimum 2 minutes and then follow with…

-1 round of 24 calories on rower. Not full sprint, but at 80% of full sprint. (rx+ 2 rounds of 24 calorie sprint on rower with 1 minute break)

– Work on quad mobility using the barbell on top of thigh (roll for 1 min each leg) while waiting for your turn on the bike.

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11/14/2016 Cherry Hill Nj CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

Warm Ups-

2 rounds of:

Barbell Complex

5 Muscle Clean

5 Front Squats

5 Push Press

5 Back squats

5 Good mornings

Demo and warm up with 10 side/middle/side sit ups

Clean

6×2 @90% First rep of each set is a clean pull followed by a full squat clean or power clean

Metcon (Time)

For Time:

4 rounds of-

10 DB or KB Power clean followed by a Squat (35/26) (rx+53/35)

Alternate sides with each rep. Clean the weight from the floor into the racked position. When stable and balanced, proceed into a squat (essentially a front squat) while keeping the KB racked. Then back to floor and repeat on other side)

20 Side/Middle/Side Sit ups- Do a sit up and on way up, twist your torso just enough for you to touch both hands on the mat next to your waste, then come back down and do a regular sit up, then repeat the side sit up on the other side before going back to the middle again. (rx+ with 10lbs plate in hand)

30 Double Unders (rx+60)

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11/11/2016 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

10 Air Squats

10 Push ups

30 Seconds moderate pace on bike

10 Split jerks with hands on hips (Alternating. Focus on full dip, drive, dip)

:30 Mobilize shoulders and pec minor on the rig (place hand high on rig until arm is only slightly bent and then lean body weight into it. Both sides 30 seconds each )

2x:30 Body weight spine decompression (wrap both hands around the rig, one on top of the other, waist high. Walk your feet back and bend at the hips until your body is bent at 90 degrees and walk feet back until you feel the stretch)

Shoulder Press

Strict Press-5-5-3-3

Followed by…

6×1 of Split Jerks @70-80%

You’ll note the emphasis on the split jerk over the last couple of weeks. It’s a technical movement and a weakness for many. It needs to be drilled at a lighter weight so we can hyperfocus on the area that needs the most work in your split jerk. Do not recover before you are balanced and stable and as usual, recover with the front leg first. There are exceptions, but concern yourself with the most optimal way of doing your Split Jerks.

Accessory- practice Rope Climb and options for scaling

Metcon (AMRAP – Rounds)

Metcon-

AMRAP in 14 minutes (rx+ 16) (scaled 1, 10 minutes)

10 Box Jump Overs (20/24”) (rx+30/24)

8 Deadlifts (135/115) (rx+225/155)

1 Rope Climb (rx+3 rope climbs or 1 legless)

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11/10/2016 Cherry Hill CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Row-LING 3 attempts at landing on 100 meters

Back Squat

Back Squat – Work up to a heavy single close to 90% of your 1RM

Then…

5×3 @ 90% of your 1RM

Metcon (Time)

For Time:

500m row

10 Shoulder to Overhead (135/115) (rx+205/145)

400m row

8 Shoulder to Overhead (135/115) (rx+205/145)

300m row

6 Shoulder to Overhead 135/115) (rx+205/145)

200m row

4 Shoulder to Overhead (135/115) (rx+205/145)

(Naturally, strict press, push press or push jerk are your best options. With push jerk being the most efficient.)
Accessory-

Work on Toes to Bar efficiency. A weakness for many. Start by making sure you are opening and closing the shoulders enough and pulling down on the bar on the “close”.

Make today’s goal to be one step closer to doing a full T2B if you have yet to do one (Maybe you get Knees to Elbows today!) Those that have some mean T2B, knock out 2 sets until failure. Rx+,3 sets.

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11/09/2016 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

10 Banded glute activation (make sure you are walking sideways in a ¼ squat forcing knees out)

10 Alternating Jumping Lunges

Followed by…

Snatch Barbell Warm Up (below. Find balance and stability at the bottom of each O/H squat before coming back up)

Set 1

1 Tall power snatch into 1 O/H Squat with 1 second pause at bottom

1 Snatch from power position aka Pos #1 into 1 O/H Squat w/ 1 second pause

1 Low Hang Power Snatch into 1 O/H Squat w/ 1 second pause

1 Power snatch from mid shin into 1 O/H Squat w/ 1 second pause

Set 2

Same as set 1, except you aren’t landing in the power position before going into your O/H squat. Instead, get under that bar all the way (beginners repeat set 1) and you’ll get your O/H Squat in by simply standing up.

Snatch

Find 1 rep max Snatch (just like 2 weeks ago when you did one rep max c n j, be sure to log your 1rm today so that we can retest next month)

Metcon (Time)

Metcon- For Time

Run 400 meters (rx+800)

Right into 4 sets of…

8 Wall Walks (rx+12)

8 Front Squats 95/65 (rx+ 135/115)

Immediately followed by…

Run 400 meters (rx+800)

3 minute rest followed by….

Accessory-

Hold side plank alternating sides every 20 seconds for 2 minutes (on elbow) (rx+alternate once a minute for 4 minutes)

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11/08/2016 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of-

10 Banded good mornings

10 Jump Squats

10 HR push ups

10 Single leg bridges (5 each leg)

Deadlift (3-3-3-2-2-1)

Focus on pressing off of the ground with your legs. Also focus on a neutral spine. Now that you know not to round your backs, many tend to hyperextend at the back with too much arch going the other direction now. This is not only not as efficient as possible, but is bad form that can lead to injuries down the road. “Pin the ribs down” , “imagine you are bracing yourself for a punch to the gut”, whatever resonates with you, find a way to remember. This will keep your spine neutral along with proper breath support

Metcon (Time)

5 Rounds For Time:

20 Wallballs 20/14lbs (rx+30 reps)

15 Plyo push ups Need hands to only clear floor on this explosive push up before going back down (rx+25 reps)

10 Pull ups (rx+20 reps)
Accessory:

Midline work-

Tabata hollow body holds (20 seconds on 10 seconds off. 2 minutes of a full Tabata round aka ½ of a full Tabata. Rx+ do full 4 minutes of Tabata hollow body (rx+ add 20 Strict L-sit Pull ups)

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11/07/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Warm Ups-

1 Round Barbell Complex

8 Dead Lifts (barbell to mid shin and back up)

8 Hang Power Cleans

8 Strict Press

8 Back Squats

Followed by 1 set of…

8 Scapula squeeze strict pull ups (just raising your body about 3-4”, until your scaps are squeezed together, lower traps, lats and rhomboids fully engaged and rotators are mobile and warm)

10 push ups

Weighted Chin-Ups

5×3 weighted chin ups

(Palms face you. Strict of course. DB hold between feet or use belt Do first set no weight just as you’d “work up to” any heavy lift. The goal for those who have yet to do a strict chin up is to work your way up to using a smaller band for 3 reps)

Metcon (AMRAP – Rounds)

EMOM for 10 minutes (rx+14 minutes)

Every minute on the minute with one added element. You will be adding one rep to each movement every minute starting at minute 5. As you can see, this is an EMOM that gets more difficult the longer you are into it. Take this as an opportunity to develop mental toughness when things get tougher later into a round of anything. You will likely end up with no rest towards the end. That’s okay. If you don’t finish a set within a minute, make the following minute your rest.

Rx+, add an additional minute to your EMOM for every time you don’t finish a set within your minute. Only do this up to a max 5 added minutes. So, max rx+ is a potential 19 minutes if you were unable to complete your sets in time for at least 5 of the minutes in your metcon. Do not add extra reps during these over time minutes

6 Lateral burpees over bar jump

6 Hang Power Cleans (95/65) (rx+135/115)

Immediately followed…

by 30 (rx+ 50) mountain climbers when metcon is complete (yes, classic mountain climbers as fast as possible)
Accesorry-

This is a great time for us to work on our skill work and weaknesses. You are working at a relaxed pace, except for when you are in the middle of practicing a movement. No specific amount of reps or sets. Just learning.

Ring Muscle Up Progression work- Work at least one of the of 2 progressions listed or one that a coach recommends is good for you that may not be listed below.

1. The transition into the dip starting by sitting on band, pulling up almost horizontal to the ground and explosively transitioning into the dip by doing an aggressive sit up.

Carl Paoli is one of the best at demonstrating MU progressions. Check him out doing this exact movement for a head start here

https://www.youtube.com/watch?v=IbEUM6KQNzg

2. “Hips to Rings” AKA Kipping or “swinging” from rings only- You’ve done toes to bar, kipping pull ups etc…all we are doing is the same shoulder “opening and closing” for our kips. With the ultimate goal being getting a good enough kip so that you are horizontal to the floor (back facing the floor by pushing “down” on the rings as you would for toes to bar).

This is right before you’d transition in into your sit up and dip. But, we are stopping at the swings themselves. Of course, the rings are less stable, so use crash mats and be sure to use a “false grip”. If you don’t feel up to trying it on the rings, try some hips to bar kipping pull ups which you’d need for your bar mu’s anyway.

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11/04/2016 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

Barbell complex with barbell only. 1 round

8 power cleans

8 push press

8 snatch from power position (pos #1)

8 o/h squats

8 good mornings

8 bent over rows (not pendley today)

10 push ups

Squat Clean

Squat Cleans 5×2 @80-90%

(First rep is actually a clean pull only, 2nd rep is a full squat clean if ready or power clean if not) Followed by 4×1 Clean Dead Lifts @120% (of 1rm Squat Clean)

Metcon (Time)

12-10-8-6-4-2 of both…

push ups on rings (staying stable is obviously more difficult. Intentionally and with lots of transference. Keep the rings close to your body. They are only a few inches off of the floor, but by all means drop to your knees to scale)

Bent over barbell row (95/65) (rx+115/95)

Rest followed by 1000 meter row (rx+2000. This is where some of you on the fence can ask to do the full 2000 if you have it in you.) (some will do row before metcon and visca versa to ensure everyone gets their row in)

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11/03/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 sets of

6 Scapula squeeze strict pull ups (just raising your body about 3-4”, until your scaps are squeezed together, lower traps, lats and rhomboids fully engaged and rotators are getting mobile and warm)

:10 Noes and Toes HS holds against wall

6 Split Jerks with hands on the hips. (Hold end position for pause, recover and repeat)

Split Jerk

3×3 strict press with the last rep being a push press followed by…

5×1 Split Jerk @ 90% (back it off to 70%-80% if footwork is not yet on par and if not getting full hip extension before getting under the bar. There is a lot of technique going on here. We are working strong side only)

Metcon (AMRAP – Rounds)

AMRAP in 10 minutes (rx+14 min) of:

4 HSPU’s

8 Goblet Squats (53/35) (rx+70/53)

12 Ski with Bands (as fast as possible, not same as used in warm up. Let the band spring you back up as opposed to trying to control it slowly on it’s way back up. Black or red band)

2 minute rest followed by…

2 sets of max pull ups (1 set scaled 1) (Kipping, Butterfly, Strict…whichever gets the most out of you)

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11/02/2016 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

5 of each movement in the dirty 30

but at a warm up pace. Focus on

Getting warm and the skills themselves.

Back Squat

Work up to a heavy single close to 90% of your 1RM

Then…

5×3 @ 90% of your 1RM

Metcon (Time)

The “Dirty 30”

*Only do the Dirty 30 if you can do all movements as rx’d. If not,

you are doing the “Terrible 20”

*Rx+ are doing the full Filthy 50

For time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53/35)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45/33)

30 GHD Hip Extensions (Sub touch and go Deadlifts 95/65) (Rx+ 135/115)

30 Wallball (20/14)

30 Burpees

30 Double-Unders
Truth be told, most of you will be doing the Terrible 20 today. And, that’s awesome. You’re doing heavy back squats prior to and many of you have yet to do a “chipper WOD”.

While this is quite the endurance and stamina work-out, we still want high intensity. So, if that requires a Terrible 20 as opposed to a Dirty Thirty, us coaches will be happy campers.

Chipper’s can be more mental than the typical couplet or triplet, so stay positive through out the WOD. Let those negative thoughts go in and right back. Give them no attention. Stay present and worry about the movement you are currently doing, not the following movements to come.

Naturally, the weights will be scaled for many as well. Although, most of you will be fine with the barbell alone for their push presses. That is rx’d, so there is nothing changing there. Walking lunges can be done in place.

We will start staggered a bit with some starting on the jumping pull ups for example and then finishing with box jumps. Rig space will get tight, as we have both knees to elbows and jumping pull ups. Fortunately, there many movements in this WOD and it will work.

Of course, we are starting out with my personal fav, the mother of all strength movements, the back squat.

Embrace the challenge of the Chipper. Comfort zones don’t do us any good after all.

Okay, let’s go get it guys.

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11/01/2016 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Steady Rounds:

10 Banded Good Mornings

20 Double Unders (first round single unders)

10 Wallballs (warm up weight)

During the Banded Good Mornings, the loading should be slow and controlled. The opening of the hip should be quick and explosive.

Bench Press (3×5 followed by 2×3)

Metcon (Time)

For Time:

“Buy in” 400 meter run with bumper plate held against chest (15/10lbs) (Rx+25/15lbs and 800 meters) (Time starts here)

No break for those who don’t yet know what a “buy in” is, go sttraight into…

10,9,8,7,6,5,4,3,2,1 Thrusters (95/65) (rx+135/115)

20 Double Unders ( In between each set of Thrusters)

“Cash out” 50 Sit ups

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10/31/2016 CrossFit Workouts CHerry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Steady Rounds:

10 Push ups

10 Light Barbell or PVC Only Snatch Balance

15 Alternating Jumping Lunges

Even the best athletes should stay light on the Snatch Balance part of the warm up. Focus more on speed and range of motion.

Power Snatch

Power Snatch 4×1

Then

Snatch Pull 4×1

Then

Snatch DL 4×1

See explanation video

Start between 80% of your 1rm max Snatch and aim to increase weight across all twelve lifts. Pay attention to the video instructions. Watch the video here https://www.youtube.com/watch?v=o42K1IRtlBA&feature=youtu.be

Metcon (Time)

Metcon

3 Rounds of:

15-12-9 For Time…

DB or KB Box weighted Step Ups 20/16″ (rx+ 30/24”) (your average metcon weight for a KB swing split in half so that each hand has a KB or DB that together, equals close to this total)

Hang Power Snatch 95/65 (rx+ 135/115lbs)

Ring Dips (rx+ strict ring dips)

Accessory:

Take 5-7 min to find 1rm Max Box Jump

(rx+ after finding your 1rm, back it off to 80% of that and do 3 sets of 10 box jumps with 20 second rest in between each set. Remember that you are not fresh. Be conservative in your increases to work up to your 1rm for today)
Coaches Notes:

We were so impressed with everyone’s performance at Saturday’s Throwdown. Every brought it. And, put out 110%. For those who didn’t place, they gained very valuable experience while having good time. It’s a great opportunity to find weaknesses you may be unaware of or that are worse than you thought so that you are sure to work on them more to get up to par.

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10/28/2016 South Jersey CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of Each:

10 Single alternating leg bridges (5 on each side. Just like your pushing your hips up to the sky when using both legs at once. Squeeze glute at top)

10 Push-ups

10 seconds hollow body (only lower lumbar touching the mat. Be strict down to pointing the toes and arms next to your ears)

10 seconds hollow arch (“supermans” squeeze scaps together)

Rope Climb

Take a few minutes to get re-acquainted with rope climbs. If you’ve never learned them, take 5-7 minutes to learn from the beginning, but expect to do a scaled version in todays met-con)

Front Squat

Pause Front Squat – 3-3-3-2-2-1

The pause work in this cycle is specifically for mobility and positional awareness purposes. The more you need it, the longer you need to pause. The pause should range from a 1-3 seconds. If the movement looks different on the way up than it did on the way down, you’ve gone too heavy. The goal as the weeks progress is to either match challenging weights with greater ease or continue with the same ease at a higher weight. Leave the ego behind

Metcon (No Measure)

Teams of 3 EMOM Style For 13 Rounds (Rx+ 16 Min)

(2 people are working while the 3rd is taking their minute off. Partners working are doing so EMOM style. They rest for the rest of the minute after finishing their set. Rotate stations at the end of each minute. Each partner will be be working for 2/3rds of the time naturally)

8 O/H squats (No more than 60% of what your max was on the front squat today. The extra rest time is so that your form is on point for the O/H Squats with in the WOD. Rest for the ) (same weight for Rx+ but 10 reps)

3 Rope Climbs (use your legs! Scale by sitting down underneath the rope and pulling yourself up to the point that where you can use your legs, do so until you are standing. That = 1 climb. (Rx+ sorry guys, don’t use your legs. Legless rope climbs today but 1 rather than 3. Use crash mat and coach spotting)

Movement #3, your minute off. Enjoy.
Coaches Notes:

Well, it’s hard to have many notes left when you’ve written them all with-in the WOD.

A message to RX+ peeps. Some of you may hit a brick wall on a movement. You might feel like your killing it with most of your movements, but never got your rope climbs down.

It’s all good. So, you do what the rest of the class is doing for rope climbs. Rx+ is not black and white. It’s doing the extra work when it is physically possible for you and when you know the movement.

In the same vein, the regular class’s WOD isn’t always black and white for everyone. We want to challenge those on the cusp and some of you may attempt a legless rope climb or today’s assault bike bitch work (not both though) if you ask a coach and get permission. Sometimes us coaches will be telling you to bump a movement up to Rx+ if we feel you are ready. Again, that is typically 1 movement or one small piece of what the Rx+ is doing that day.

Last word of advice…the legless rope climb already sounds difficult, but it’s even more difficult than it sounds. So, even Rx+, make it your goal to get half way today.

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10/27/2016 CrossFit Workout Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Double-Unders

Choice is yours today regarding whether you need work on your dubs or whether to go right to Dead Lifts. But, skill and strength will happen simultaneously.

Deadlift

3×5 followed by 2×3 at 80%-90%.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

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10/26/2016 CrossFit In Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Steady Rounds:

15 Ski with Band

10 Alternating Jumping Lunges

10 Light Dumbbell or KB Muscle Snatch

Push Press

Push Press – 4×3 @85-90% of your 1RM then drop to 70% for 2×8 alternating split jerks

(emphasis on technique 1. full extension and getting under bar on split jerks 2. Landing in solid position with balance in the right areas of the foot 3. Ensuring you have enough space in between your legs and that your feet aren’t too close together…common fault)

Metcon (Time)

Metcon (Find a partner for your accessory work in advance)

For Time: 5 Rounds of…

8 DB or KB Snatch Alternating (place all the way to ground between each) (Rx+12 “AHASP” aka “as heavy as safely possible”)

8 Pistols (Scaled 1 is holding wall or rig w/ out alternating. Scaled 2 air squats) (Rx+12)

8 Sit-ups (Butterfly of course with your db or kb. Scaled 1-no db or kb) (Rx+ 20 reps)

2 minute rest, then…

Accessory

With a partner, Max Distance Double DB or KB Farmers Carry in 6 (Rx+10) Minutes.

Today’s pace is fast walk. Distance is length of mats.

Choose weight based on being able to alternate every minute with your partner. You may take on some of your partner’s minute if they need help)
Coaches Notes:

Your mantra for the day…I am not going to tell myself “I am not good at this” during (insert whichever technique you feel like you are not good at). I’m just going to stay present and try”. CrossFit movements involve skill. And, skill requires practice.

So, if you don’t have a lot of practice with pistols, don’t hate on yourself if you lose your balance during them. In fact, one of the reasons why we do them is to work on balance while getting that single leg squat. So, you are learning while working and will get better each time you do them.

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10/25/2016 Cherry Hill NJ CrossFit Gyms

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

:12 of Banded Good Mornings

:12 Alternating Jumping Lunges

12 Hand Release Push Ups

Back Squat

Back Squat – Work up to a heavy single close to 90% of your 1RM

Then…

5×3 @85% of your 1RM

The heavy single does two things: get you ready to toss around the triples, and teach the body that heavy weights are your friend. Anything close to 95% or above and you’re missing the point.

Metcon (Time)

Metcon

4 Rounds For Time:

15 (Rx+25) Box Jumps (Rx+30/24″)

5 (Rx+10) Chin Ups (with 2 second eccentric slow down on way down)

15 (Rx+25) Push Ups w/ Hands on 2″ worth of Plates

For the Push Ups, your chest should drop to the floor between the plates that your hands are on. It’s a deficit Push Up. Remember that even Rx’d aka “as prescribed” (not talking about Rx’d+) is still high level. For the box jumps this could mean literally, but do a height or a weight or a defecit that challenges you to your limits. And, know that it would be very common for those limits to not yet be at Rx’d level. This goes for all WOD’s.

For the Chin Ups, while this is a “for time” Met-Con, stick to the slowed eccentric way back down to your starting position. No worries if you’re not good at counting to two ha. At a minimum, make it a rule that today you shall go down slower than you went up and we should be in business.

B*** Work (for all, not just Rx+)

1500 Meter Team Row (Each team member contributes to minimum 200 meters. Others will do much more. Go for the win here against the teams next to you. Let the team vs team competition format motivate you to push harder and give it everything ya got)
Coaches Notes:

Guys, for real way to get after it today/yesterday (Monday), especially with a couple of new movements added to the mix. Like I said in one of my classes “Everything is everything. Rudy Nielson from Outlaw way was the first person I heard throw around this phrase.

What does “Everything is Everything” mean in the context we are talking about? Rudy would tell you that it means that if you train every movement as though it relates to everything else, you’ll be much more successful. In other words, everything we do should carry over, or have transference, into everything else we do.

So, when you did hand stand holds or walks, you needed to keep a tight midline, shoulders locked out etc…just as you would if you were doing a strict press and just as you would for a dozen other movements. Our split Jerks earlier and the handstands are more related than one might think. I could go on about the same thing in regards to the most important aspects of your barbell lunges today. Anyway, good stuff guys.

Go get after it today.

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10/24/2016 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

3 Steady Rounds (at warm up pace):

15 Ski with band (See coaches notes)

10 Banded Glute Activation Steps per side (extra special prep for your C n J’s today)

5 Box Jumps (step down and 1 sec rest in between each box jump. We aren’t going for a pr)

8 Seconds “Nose and Toes” Hand Stand on Wall (wall walk and hold hand stand position with your nose and toes ideally touching the wall only)

Clean and Jerk

Clean and Jerk – 7×1 @80-90% of your 1RM Clean and Jerk

Power Clean OR Full Squat. (Rx+ Full Squat Clean and Split Jerk)

(This cycle of olympic lifting is written to have you peak during future re-test week. If you stick to the percentages and demand proper form, it will work. Small jumps in percentages is what we are after. Remain dedicated to focusing on form. It will pay off when you go for your true 1rm. You must enter today’s numbers in Wodify for measuring/testing.)

Metcon (AMRAP – Rounds)

Met-Con

10 Minutes AMRAP (Rx+ 14 Minutes):

8 Ring Rows (Rx’d+ 8 rings to chest pull ups aka the first movement in a strict MU)

6 Overhead Barbell Walking Lunge (snatch grip ideal) Snatch, then 6 lunges, then put weight down. Now, turn around, snatch it and 6 steps back to starting position 65lbs/45 (Rx+ 95lbs/65)

(scale further by using a plate only, no barbell)

10 Steps Handstand Walk (can be broken into 5, come down, turn around, 5 more. See coaches notes for scaling options starting with 10 sec hand-stand holds on wall or box)

( Rx+ add C2 Row 800 meters total throughout this WOD, 200 meters at a time in between the sets of your choice. But, make it work and have minimum 400 meters done by the 6 min mark)

Transitions should be the only real rest in this met-con

Metcon (No Measure)

B*** Work (for Rx+ only) (Why is it called Bitch Work? See Coaches Notes)

4 Rounds (because it is interval style, each sprint and HSPU should be at full intensity. That is why you get a rest. Whatever you have left in the tank, empty it here):

Sprint 100m

6 HSPU’s

Rest 1:00

Coaches Notes:

Whats up team…This week, we start a cycle of Misfit Athletics programming for our Rx+ level peeps. Please ask Coach Jerry or Coach Brad if you can partake in the MisFit WODs. Some already know they have prior authorization to move forward, but please ask if you don’t yet.

You must be ready for this next level in terms of fitness, technique, weight, knowledge and so on to safely work in this programming. Also, there will be a gradual increase in certain areas for Rx+ over the next couple of weeks, so please keep this in mind as well.

With that said, most WOD’s in this month’s cycle are going to be “Misfitified” to some extent, Rx’d or not. For those who aren’t familiar with MisFit Athletics Programming, some quick info to catch you up to speed.

Misfit Athletics was founded by some good CrossFit programmers up in Portland, Maine. They would send athletes to the regionals and the CrossFit Games (Keep an eye out for Travis Williams this year. That boy is a monster. He was the 32nd “fittest man alive” in last year’s CrossFit Games.

I digress…The guys at Misfit are obsessed with getting people to win regionals and the CrossFit Games. The WOD’s are programmed with that in mind…written for Regionals and Games Athletes.

Over the last few years, hundreds and now thousands of athletes starting following MisFit’s programming from boxes across the globe. With quite a few ending up in regionals, placing in regionals and even a few making it to the games. It is quite a proven method of programming.

Don’t hesitate to check out their website at www.MisfitAthletics.com and definitely check out some of their podcasts on youtube for some great tips and CrossFit conversations.

On to today’s WOD…

Not everybody is expected to be able to do walking hand-stands. Most will do a scaled version where they will wall walk into a hand-stand on the wall and rock back and forth touching their opposite side shoulder alternating to get comfortable being on one hand for a millisecond each rep. Some will do the with legs on the box. Some, if not most, will hold a hand-stand against the wall for 10 second instead of walking 10 steps. Everything is scalable as always.

Let’s talk about the “ski with bands” movement. As the name states, it looks similar to the way your arms and body would work if using your poles to full effect when cross-country skiing. There is a machine called a “Ski Erg” that replicates this motion, but we can also use bands to get a similar effect.

At the end of the day, when it comes to the ski, we are talking flexion with this movement (when I say that, I am typically stating the obvious in that it is the opposite of extension like we would be required to open up the hip pocket, where as flexion in this context is all about closing the hip).

So, what does this flexion do for me? You are essentially using your core (“abs” to be more specific) and arms to drop all of your weight on the bands to make the “ski pole” motion. You start standing with the band tied as if it were ready for a “banded pull-up” except that we want to use a lighter band (black or red thinner band).

At the finish, your upper body is parallel to the floor and your triceps locked out next to you. This would sure be easier to describe with a video so maybe I’ll put one here. But, for lack of a better way to describe the effect we are going for, you are about to light your abs (and lats and triceps) on fire while going as fast as safely possible.

Last but not least, let’s talk about bitch work. I realize it sounds like some type of derogatory term. But, for our purposes, the term makes a lot of sense. When Drew Crandall, one of the founders of Misfit Athletics decided to add extra endurance wods on top of his regularly scheduled wods, he’d write “bitch work” on his note pad, as he felt like he was in a war with his “inner bitch” if you will during these added endurance pieces at the end of his work out.

Or, that this part of the work out would “bring the bitch out in him” (okay, so maybe one could say it’s derogatory or take offense, but we didn’t name it and to be honest, the name is aptly suited for this piece of your work out.) Today’s bitch work is for Rx+ peeps only.

There is so much I could go on about in regards to this WOD, but that’s what class is for. So, I’ll save it for the box, but may write some efficiency tips for the other movements in the WOD in the coming weeks)

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10/20/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Front Squat

5 sets to max

Front squat x2 ( pause :5 seconds in the hole both reps)

Metcon (AMRAP – Rounds)

Wod

3 rounds of:

90 seconds max effort AMRAP of:

7 burpees

7 Hang power clean 135/75

***clock continues to run during transition

90 seconds max effort AMRAP of:

20 dubs

10 kb swings

Rest 2 minutes

read more →

10/19/2016 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Bench Press

6 sets to max

Bench press x3

Pause :2 seconds on the chest for the FIRST rep only

Metcon (Time)

Wod

Teams of 2

100 weighted push ups 45/15

80 pull ups broken up into sets of 20

****

20 L ups

20 stict pull ups

20 CTB pull ups

20 Kipling pull ups

4 200 meter sprints against your teammate

Rest :30 between efforts

read more →

10/17/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Snatch Balance

Shared strength

6 sets to max

Snatch balance + OHS

1 + 2 pause :3 in the hole on the OHS

Freestyle Fran (Time)

45 thrusters 95/65

45 pull ups

*partition the reps at your own discretion. All thrusters must be completed before starting the pull ups

read more →

10/15/16 South Jersey CrossFit

CrossFit Turbocharged – CrossFit

Back Squat Double Bounce

Metcon (AMRAP – Reps)

4 rounds (minute 0,3,6,9)

Every 3 minutes

400 meter run

8-15 TTB (unbroken)

Minutes 12-15

Max burpees

read more →

10/13/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Front Squat

5 sets @ 75-80%

Front squat x2 ( pause :5 seconds in the hole both reps)

Metcon (Time)

Wod

Teams of 2:

2 rounds for time

50 CTB pull ups

50 HSPU

50 burpee over bar

50 sumo deadlifts 185/105

read more →

10/12/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Bench Press

6 sets @70-80%

Bench press x3

Pause :2 seconds on the chest for the first two reps

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rest 3 minutes

10 minutes to work up to

2 rm power clean

read more →

10/10/2016 Cherry Hill NJ CrossFit classes

CrossFit Turbocharged – CrossFit

Snatch Balance

Shared strength

6 sets 70-80%

Snatch balance + OHS

1 + 2 pause :3 in the hole on the OHS

Metcon (Time)

Wod

6 rounds of

8 TTB

10 Kb swing

12 wall balls

*** run 800 m after 3 rounds

read more →

10/08/2016 Cherry Hill CrossFit Gym

CrossFit Turbocharged – CrossFit

Back Squat

Back squat double bounce x 2


Metcon (AMRAP – Rounds)

Wod

20 min AMRAP of:

#275 Deadlift x3

10 toes-to-bars

12 burpee over bar

*** every 5 minutes run 400 meters

Minute 5-10-& 15

read more →

10/06/2016 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit


Power Clean CrossFit Turbocharged Cherry Hill NJ

Front Squat

5 sets of

Front squat x2 ( pause :5 seconds in the hole both reps)

Metcon (Time)

Partner wod

80 power cleans 185/105

* every 20 reps ( after rep 20-40 & 60) each athlete will make 1 attempt of

Max effort HSPU

After the 80th rep (no HSPU) rest until the next minute

150 double unders

(Athletes will compete against their teammate)

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10/03/2016 Cherry Hill NJ CrossFit Gym

CrossFit Turbocharged – CrossFit


CrossFit Turbocharged Snatch Balance

Snatch Balance

6 sets of:

Snatch balance + OHS

1 + 2 pause :3 in the hole on the OHS

Metcon (Time)

Wod

OTM for 10 minutes

1 round of “Chelsea” each minute

5 Pull up

10 push up

15 air squat

Rest until minute 12 then run

800 Meters MAX effort

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9/28/16 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Bench Press (w/ two second pause at chest first two reps)

Metcon (Time)

5 rounds for time:

10 HSPU

5 deadlifts

10 TTB

After the 5 rounds, rest 2 minutes then complete a max effort

800 m run

Rx + toes to rings

read more →

09/23/2016 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Power Snatch

4 sets to max

Power snatch x2

Pause :2 seconds below the knee on both reps

Metcon (AMRAP – Rounds)

Wod

Death by Burpee & Thrusters #115/75

Minute one 1 rep of each

Minute two 2 reps of each

Reps increases 1 each per round

Once you can’t finish the reps within the given minute your done

read more →

09/22/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Pendlay Row

6 sets of pendlay rows x 4

Superset with:

10 v ups :3 seconds up :3 seconds down

Metcon (AMRAP – Rounds)

Wod

5 minute AMRAP of:

5 deadlifts 225/155

7 HSPU

9 TTB

Rest 2 minutes

5 minute AMRAP of:

5 deadlifts 225/155

7 HSPU

9 TTB

read more →

09/21/2016 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Shoulder Press

5 sets max effort

Strict pressx3 + 2 push press

Metcon (Time)

Wod

3 rounds of

400 meter run

10 hang squat cleans

10 box jump overs

Hang squat clean weight

round 1- 135/65

Round 2- 155/85

Round 3 – 185/115

And

read more →

09/20/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Back Squat

Back squat 3×8, 1×10 drop set as close to your max 8 as possible.

( start with 75% of your Max for your first set of 8, so triples on the way up to get to 75%%)

Metcon (AMRAP – Reps)

Wod

OT 2 minute 10 Minutes ( 6 sets total)

:30 seconds to complete 2 full snatches

:30-1 minute mark max dubs

Minute 1-2 rest

*** try to beat last weeks snatch weight & dubs

read more →

08/14/2016 CrossFit Philadelphia

CrossFit Turbocharged – CrossFit

Shoulder Press

5 sets between 75-85%

Strict pressx3 + 2 push press

Metcon (No Measure)

OGS

Max clean 6×1 ( 3 sets at 80% 3 sets begween 85-90%

Ball v ups 4×12

(Don’t superset these, do all the cleans then the v ups)

Metcon (AMRAP – Rounds)

Wod

12 min tie amrap of

12 wall balls

12 hang power clean 95/65

12 sit ups

12 pull ups

read more →

09/13/2016 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Back Squat

Back squat 3×8, 1×10 drop set as close to your max 8 as possible.

( start with 75% of your Max for your first set of 8, so triples on the way up to get to 75%%)

Metcon (AMRAP – Reps)

Wod

OT 2 minute 10 Minutes ( 6 sets total)

:30 seconds to complete 2 full snatches

:30-1 minute mark max dubs

Minute 1-2 rest

read more →

09/12/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Clean Pull

4 sets between 75-80% of max

Clean pull+ hang power clean

Rest :10 seconds

Clean pull+ hang power clean

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

read more →

09/10/2016 CrossFit Gyms in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Clean Pull

4 sets of:

Clean pull+ hang power clean

Rest :10 seconds

Clean pull+ hang power clean

Metcon (Time)

Wod

4 rounds of:

10 Chest to Bar Pull-Ups

10 Power Cleans (135/95)

10 Front Squats (135/95)

Rest 90 seconds between rounds

read more →

9/8/16 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Pendlay Row (6×4)

Metcon (Time)

Take 10 mins to work up to a heavy sumo deadlift x3

Then, at the 10 min mark:

Run 800 meters

Rest 2 mins

Run 400 meters

Rx + carry med ball for the runs

read more →

9/7/16 Cherry Hill CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Strict Press (3 Strict Press + 2 Push Press)

Metcon (Time)

Teams of 2:

14 rounds

7 power snatches 95/65

7 box jump overs

7 wall balls

*** alternate entire rounds

Rx + full snatches

read more →

09/06/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Back Squat

Back squat 3×8, 1×10 drop set as close to your max 8 as possible.

( start with 75% of your Max for your first set of 8, so triples on the way up to get to 75%%)

Metcon (Time)

Wod

400 m run

2 rounds of

20 TTB

20 burpees

40 dubs

400 m run

read more →

09/01/2016 South Jersey CrossFit Gyms

CrossFit Turbocharged – CrossFit

Pendlay Row

6 sets of pendlay rows x4

Superset with

10 v ups :3 seconds up :3 seconds down

Metcon (Time)

Wod

4 rounds of

3 squat cleans 135/85

400 Meter Run all out

Rest :30 between rounds

Rx+ 155-205 for cleans

read more →

08/31/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Shoulder Press

5 sets of

Strict press x3 + 2 push press

Metcon (Time)

Wod

Team Diane

21-15-9 of

Deadlifts 225/135

HSPU

** your choice how to split reps

After the last HSPU

100 med ball throw sit ups as a team ( switch every 5 reps)

200 dubs ( alternate every 50 reps)

read more →

08/30/2016 Cherry Hill CrossFit Classes

CrossFit Turbocharged, CrossFit Turbocharged – CrossFit

Back Squat

Back squat 3×8, 1×10 drop set as close to your max 8 as possible.

( start with 75% of your Max for your first set of 8, so triples on the way up to get to 75%%)

Metcon (AMRAP – Rounds)

Wod

10 minute AMRAP of:

10 kb swings

12 pull ups

14 kb step ups ( hold 1 kb at chest level) 24/20 ” box

read more →

08/29/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Hang Clean

4 sets of:

Clean pull+ hang power clean

Rest :10 seconds

Clean pull+ hang power clean

Metcon (Time)

Wod

2 rounds of

20 power snatches 95/65

30 sit-ups

60 dubs

read more →

08/27/2016 CrossFit Classes in Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Rope Climb (SKILL)

Metcon (Time)

Wod

Teams of 2

30 rope climbs for time

(teams can split however they choose)

*every 5 reps (5-10-15-20-25)

Each team member will compete a round of

3 thrusters 135/85

25 dubs

Followed by

200 m run together

**1 person can work at a time for the rope climbs & athlete 1 must complete and entire round of the thruster/dub combo before Athlete 2 can start. After athlete 2 completes their round they must compete the run together before starting back on the rope

Rx + leg less rope climbs ( as many reps as possible )

155/95 thrusters

read more →

08/25/2016 Cherry Hill NJ CrossFit

CrossFit Turbocharged – CrossFit

Bench Press

Bench press x 4 max + 10 plyo push ups

Metcon (Time)

Wod

3 Rounds of “Cindy”, 1 Round of “DT”

2 Rounds of “Cindy”, 1 Round of “DT”

1 Rounds of “Cindy”, 1 Round of “DT”

read more →

08/25/2016 CrossFit Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Power Clean

Power clean + full clean

Max complex

Metcon (Time)

Wod

2 rounds of

800 meter run

1:1 work to rest ratio

Rest 4 mins after the last run then complete

4 strength supersets of

3 snatch deadlifts ahap

6 med ball throws 3L/R

12 v ups

Rx + ab wheel roll outs (use barbell ) instead of v ups

read more →

08/23/2016 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Snatch Pull

Snatch pull + 1 tng snatch ( after sn pull lower weight under control TNG into the next rep) Max

Metcon (Time)

Wod

50 burpees

50 wall balls

100 dubs

Mental Rx+ set a goal to go unbroken on burpees & wall balls or complete in as few sets as possible if unbroken is not in your wheel house. Of course if you end up get up to the dubs unbroken go for the triple crown and knock them out in 1 set

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08/22/2016 CrossFit in Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Back Squat (6×1 max)

Metcon (AMRAP – Reps)

Wod

Alternating EMOM 14 mins

Odd 8 chin ups strict palms facing you or wide grip palms away ( + 2 from Last week)

Even 2 deadlifts + 2 TNG power cleans AHAP unbroken

Rx+ odd minutes do 20-30 seconds ME ring pull ups

read more →

08/20/2016 Cherry Hill CrossFit Gym

CrossFit Turbocharged – CrossFit

Rope Climb (Skill)

Metcon (Time)

Wod

OTM 9 mins

7 Front squats 95/65

7 Sit ups

7 Burpees

With a running clock rest until minute 14

@ minute 14

50 pull ups

1 mile run

Rx+ do as many stict pull ups as you can. Don’t worry about speed. You have plenty of that on the OTM & run. Rest as needed to keep them strict

read more →

08/19/2016 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Front Squat

Front squat + jerk

2+ 1

5 sets at 80 %

Metcon (Weight)

Wod

20 mins to work up to a max snatch deadlift x2

**Every 4 mins including minute zero complete

200 meter run

10 box jump overs

** 5 sets total min 0,4,8,12,16

*** if you hit a max before 20 mins take 20-30% off and do sets of 2 with moderate rest between sets

read more →

08/18/2016 CrossFit Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Bench Press

Bench press x 4 @ 80 % + 10 plyo push ups

Metcon (Time)

Wod

20-15-10-5

Hang power clean 96/64

Push ups

*after your set of 15 push ups do 100 dubs before starting the set of 10 HPC

read more →

08/16/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Snatch Pull

Snatch pull + 1 tng snatch ( after sn pull lower weight under control TNG into the next rep)

5 sets @ 80 % of max complex

Metcon (Time)

Wod

5 rounds for time :

Deadlift x 10

Push press x 10

Double Unders x 35

115/70

Rx+ go for unbroken if it’s in your wheelhouse push your mindset here. The weight as light enough to keep moving. Remember though form always dictates speed

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08/15/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Back Squat (4×2 -80 & 90 %)

Metcon (AMRAP – Reps)

Wod

Alternating EMOM 14 mins

Odd 6 chin ups strict palms facing you or wide grip palms away ( or mix and match)

Even 2 TNG power cleans AHAP unbroken (1 less rep then last week try to go heavier)

Rx+ odd minutes do 20-30 seconds ME CTB pull ups

read more →

08/10/2016 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Power Clean (Power clean + full clean max )

Metcon (Time)

Wod

Teams of 2

2 rounds of

50 dubs ( each)

40 HSPU ( split reps)

30 deadlifts 225/135 ( split reps )

20 burpees (each)

**** team can’t move onto the next movement until both partners are done their reps

Rx+

Strict HSPU

Deadlifts 275/165

read more →

08/09/2016 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Snatch Pull

Snatch pull + 1 tng snatch ( after sn pull lower weight under control TNG into the next rep) max

Metcon (Time)

Wod

“Heavy Nancy”

5 rounds for time:

400 meter run

Overhead squat 135lbs x 8

(The reps for this were decreased from 15 to 8 due to weight increase)

read more →

08/07/2016 Cherry Hill Nj CrossFit

CrossFit Turbocharged – CrossFit

Back Squat

Metcon (No Measure)

Wod

Alternating EMOM 14 mins

Odd 6 pull ups strict

Even 2 TNG power cleans AHAP unbroken (1 less rep then last week try to go heavier)

Rx+ odd minutes do 20-30 seconds ME CTB pull ups

read more →

08/06/2016 CrossFit in Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Rope Climb (Skill)

Metcon (Time)

Wod

2016 crossfit games event 15

Redemption **peg boards replaced by rope climbs

3 rope climbs

21 thrusters

2 rope climbs

15 thrusters

1 rope climb

9 thrusters

Rx 135/85

read more →

08/04/2016 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Bench Press

Max Bench press x 4 + 10 plyo push ups

Metcon (AMRAP – Rounds)

Wod

Death by TTB (including 10 dubs each round)

Minute 1

1 TTB/ 10 dubs

Minute 2

2 TTB / 10 dubs

Minutes 3

3 TTB / 10 dubs

Until reps can’t be completed with the minute

read more →

CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Power clean + clean (Find max )

Metcon (Time)

“138”

23 Reps each of:

Strict Pull Ups

OHS

Chest-to-bar Pull Ups

Front Squat

Kipping Pull Ups

Back Squat

Rx 95/65

Rx+ replace strict pull ups with L-sit pull ups

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07/29/2016 CrossFit Gym in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Back Squat

5×5

( pause 2 seconds in the hole for the first two reps, last 3 reps unbroken)

Metcon (AMRAP – Rounds)

Wod

Partner 14 minute AMRAP

50 power snatches 135/85

50 TTB

50 ring dips

Teams can split reps at their own discretion

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07/28/2016 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Power Clean

( 3 second pause below knee). + push press+ push jerk AHAP

Metcon (AMRAP – Reps)

Wod

OT2MIN for 14 ( 8 total sets)

:30 seconds sprints rest remaining amount of time

Minutes 0,4,8,12

1 power clean 185/115

5 burpees

Minutes 2,6,10,14