CrossFit Turbocharged WOD (Workout of the Day) and Blog

8/14/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds, Tabata Style (:20 ON | :10 OFF):

High Plank

Mt. Climbers

Then, 3 Rounds:

10 KB Bent Over Rows

8 Lateral Hops Over KB

3/3 Single Leg KB Deadlift (hold KB with both hands, move only 1 leg)

Metcon (No Measure)

5 Min AMRAP:

15 KB Swings (70/53)

10 Up Down Over DB

– Rest 1:00 –

5 Min EMOM:

:45 Mt. Climbers

-Rest 1:00-

5 Min AMRAP:

15 KB Swings (70/53)

10 Up Down Over DB
-Scaled-

KB Swings (26/18)

:30 Mt. Climbers (in EMOM)

Finisher

Alternating TABATA (:20 ON / :10 OFF):

MVMT 1 – Bicep Curls

MVMT 2 – Tricep Extensions

read more →

8/13/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

10 Alt. Lunges

10 Alt. Jump Lunges

10 Alt. Sit Outs

5 DB Front Squats

5 DB Strict Press

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS:

2:00 Lunge (R) + Lunge (L) + Squat*

2:00 Alt. Sit Outs

-Rest 1:00-

4 SETS FOR MAX REPS:

1:00 DB Thrusters (35/25)|(20/10)

1:00 Cardio Choice

*Advanced, hold DB in Front Rack/Goblet position (35/25)

* Beginners, no DB just bodyweight.

(Score is Reps)

read more →

8/12/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Up Downs

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL (:03 eccentric)

Good Mornings (:03 eccentric)

Sumo DL

Sumo Deadlift (4 x 3 @ challenging load)

* :03 eccentric all reps

**NO BOUNCE!

Metcon (Time)

For Time (15:00 cap):

20 Deadlifts (275/190)

800m Run

30 Burpees Over Bar

10 Deadlifts

400m Run

15 Burpees Over
-Scaled-

15 Deadlifts (95/65)

400m Run

30 Up-Downs Over Bar

10 Deadlifts

400m Run

15 Up-Downs Over Bar

read more →

8/11/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Run

(1:00 EZ, 1:00 Moderate, 1:00 Mod+)

Then, 3 Rounds:

10 Deadbugs

8/8 Single Arm DB Strict Press

8/8 Single Arm DB Sumo Deadlift

8 Inch Worms

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS:

1:00 – Up Down Devil’s Press (35/20)|(20/15)

1:00 – V-Ups or Tuck-Ups

1:00 – DB Renegade Row

1:00 – Max Distance Sprint

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

8 Min EMOM:

Min 1 – 8 Seated DB Arnold Press

Min 2 – Max Close-Grip Push Ups (1111)

read more →

8/10/20 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

5 Push Up to Down Dog

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Hang Power Clean

Push Press

BTN Push Press

Back Squat (4 x 5 @ challenging load)

*Pause :02 all reps!

**Clean from floor.

Metcon (Time)

EVERY 4:00 x 4 SETS:

15 Hang Power Cleans (115/75)

12 Front Squats

12 Dive Bomb (Inverted) Push Ups

(Score is Slowest Time)
-Scaled-

EVERY 4:00 x 4 SETS:

10 Hang Power Cleans (115/75)|(75/55)

10 Front Squats

9 Dive Bomb (Inverted) Push Ups or Seated DB Strict Press

read more →

8/8/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

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

Then 2 Rounds (empty bar):

:10 High Plank + :10 Bottom of Push Up Hold (hover above ground)

5 Pendlay Row (hold :02 at chest)

5 Snatch High Pulls

5 Muscle Snatch

Pendlay Row (4 x 5 at challenging load.)

*:02 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

13 Min ARMAP:

12 Alt. DB Snatches (50/35)

50 Double Unders

25 Push Ups
-Scaled-

13 Min ARMAP:

12 Alt. DB Snatches (20/15)

25 Double Unders/DU Taps or 50 Single Unders

15 Push Ups

read more →

8/7/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Min EMOM:

Min 1 – :45 Mt. Climbers

Min 2 – 10 Air Squats + 10 V-Ups

Metcon (Time)

3 Sets:

800m Run

50 Single DB Thrusters (50/35)|(35/25)

30 Alt. Single Leg V-Ups

-Rest 3:00 b/t Sets-
-Scaled-

3 Sets:

400m Run

50 Single DB Thrusters (25/15)

30 Alt. Single Leg V-Ups

-Rest 3:00 b/t Sets-

Finisher

3 Sets:

10 DB Pull-Overs

10/10 Single Arm DB Reverse Curls

read more →

8/6/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run (Increasing pace every :30)

Then, 8 Min EMOM:

MIN 1 – :25 Alt. Lunges / :25 Box/Bench Step-Ups

MIN 2 – :25 KB/DB Deadlift / :25 KB/DB Swings

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS:

30 KB Swings (53/35)

10/10 SA Front Rack Step-Ups*

10 Box Jump Overs (24/18)

*10 reps on right arm / 10 reps on left arm, legs alternate every rep
-Scaled-

EVERY 4:00 x 5 SETS:

20 KB Swings (26/18)

10/10 SA Front Rack Step-Ups*

10 Box Jumps or Step Overs (18/12)

Finisher

8 Sets, TABATA (:20 ON | :10 OFF)

MOVT 1 – Alt. Quadruped Bird Dog

MOVT 2 – Alt.Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

read more →

8/5/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

15 Hollow Rocks

Then 2 Rounds:

10 Alt Groiners

10 Alt Front Rack Lunges (RD1: PVC, RD2: Empty Bar)

5 Tempo Air Squats (3221)

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Hang Power Cleans (:02 pause just below knee)

Front Squat (Build to a challenging set of 5 reps.)

*Clean from floor.

Metcon (Time)

ON A 12:00 RUNNING CLOCK…

1,200m Run

60 Sit-Ups

30 Front Squats (185/135)

Max Barbell Front Rack Hold
-Scaled-

ON A 12:00 RUNNING CLOCK…

800m Run

30 Sit-Ups

20 Front Squats (65/55)

Max Barbell Front Rack Hold

read more →

8/4/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30/:30 Lying Band/Towel Hamstring Stretch*

:30 Alt Groiners

*Band/Towel around midfoot, lay back and extend banded leg up leaving other leg on the ground

7 Min AMRAP:

10 Scap Push-Ups

10 Scap Pull-Ups

5/5 Single DB Sumo Deadlift

30 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

15 DB Sumo Deadlifts (50/35)

15 Pull-Ups or DB Bent Rows

200m Run

-Rest 1:00-

6 Min AMRAP:

10 DB Sumo Deadlifts

10 Pull-Ups or Bent Rows

100m Run

-Rest 1:00-

3 Min AMRAP:

Max DB Renegade Row
-Scaled-

*DB Sumo Deadlifts (30/20)

*DB Renegade Row (10/15) or Empty Handed

Finisher

3 Sets:

10 DB RDL (:03 eccentric)

10/10 Single Leg Glute Bridge (X221)

read more →

8/3/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Push Up to Down Dog

10 Alt. High Plank Shoulder Taps

8 Up Downs

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Hang Power Cleans

Push Press (:03 eccentric)

Strict Press (:02 lockout)

Strict Press + Push Press (4 x (1 + 2) at moderate load)

*Clean from floor!

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Hang Power Snatch

Metcon (No Measure)

15 Min EMOM

Min 1 – 8 Strict Press (95/65)|(65/45)

Min 2 – 8 Hang Power Snatches

Min 3 – 12 Burpees over Over Bar
-Scaled-

15 Min EMOM

Min 1 – 8 Strict Press (65/45)

Min 2 – 8 Hang Power Snatches or DB Snatches (25/15)

Min 3 – 12 Up-Downs over Over Bar

read more →

8/1/20 CrossFit Training

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Then, 2 Rounds:

10 Plate Hops

10 Jump Squats

5 Good Mornings (empty bar, :03 eccentric)

5 RDL (empty bar, :03 eccentric)

Deadlift (4 x 5 @ moderate weight)

Metcon (Time)

15-12-9-6-3

Box Jumps (24/18)

Push Ups

3-6-9-12-15

Deadlift (185/135)
-Scaled-

15-12-9-6-3

Box Jumps (18/12)

Push Ups

3-6-9-12-15

Deadlift (95/65)

read more →

7/31/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Min AMRAP:

20 Jumping Jacks

10 Scap Push-Ups

10 Deadbugs

Into…

5 Min AMRAP:

30 Single Unders

20 Mt. Climbers

10 Alt. Reverse Lunges

Metcon (Time)

5 Rounds:

50 Double Unders

25 Hollow Rocks

20 Alt. Jump Lunges

1:00 DB/BP Front Rack Hold AHAP

:30 DB/BP Floor Press Hold AHAP

:30 Walking Rest Between Rounds
-Scaled-

5 Rounds:

50 Single Unders or 25 DU Taps

15 Hollow Rocks

20 Alt. Lunges

1:00 DB/BP Front Rack Hold AHAP

:30 DB/BP Floor Press Hold AHAP

:30 Walking Rest Between Rounds

read more →

7/30/20 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Mt. Climbers

10 Alt Groiners

5 Inch Worms

Then, 2 Rounds:

5/5 Single Arm DB/BP Upright Row

5/5 Single Arm DB/BP Strict Press

10 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP*

4-6-8-10 and so on…

V-Ups

Alt. DB/BP Hang Snatch

*200m Run After Each Full Set.
-Scaled-

20 Min AMRAP*

4-6-8-10 and so on…

Sit Ups

Alt. DB/BP Hang Snatch

*100m Run After Each Full Set.

read more →

7/29/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Bootstrappers

10 Alt. Groiners

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats

Front Squat (4 x 5 (cleaned from floor))

*Pause :02 all reps!

Metcon (AMRAP – Reps)

EMOM Style….E2MOM for 12 Min (6 Rounds):

1:00 Jumping Jacks

Max Squat Cleans (155/105)
-Scaled-

Squat Cleans (65/55)

read more →

7/28/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 3 Rounds:

:45 Front Jacks

10 Light DB/BP Ground-to-Overhead

5 Push-Up to Down Dog

5/5 Single Arm DB/BP Strict Press

Metcon (Time)

4 Rounds:

10 Handstand Push-Ups

20 DB/BP Ground-to-Overhead

15 Handstand Push-Ups

400m Run
-Scaled-

4 Rounds:

10 Inverted Push Ups or Push Ups

20 DB/BP Ground-to-Overhead

15 Inverted Push Ups or Push Ups

200m Run

read more →

7/27/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PT

10 ATW

5 Up-Downs

5 Air Squats

Then, 2 Rounds 4 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Power Snatch + Snatch (4 sets @ moderate weight)

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

3 Min AMRAP:

3 Power Snatch (115/75)

3 Overhead Squats

3 Burpees Over Bar

Rest 1:00 b/t Rounds
-Scaled-

4 Rounds:

3 Min AMRAP:

3 Power Snatch (45/35)

3 Front Squats

3 Up-Downs Over Bar

Rest 1:00 b/t Rounds

read more →

7/25/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

20 Single Unders

5 Slow Push Ups

5 MB Deadlifts

5/5 MB Split Squats

5 MB Thrusters

5 Sit Ups

Floor Press (3 x 10/10)

*Single Arm, using KB.

Metcon (Time)

FOR TIME:

50 Double Unders

50 Sit-Ups

50 Up-Downs

50 Wall Balls (20/14)

50 Alt. Reverse Lunges

50 KB Swings (53/35)

50 Alt. Reverse Lunges

50 Wall Balls

50 Up-Downs

50 Sit-Ups

50 Double Unders

-20:00 Time Cap-
-Scaled-

30 Reps*

50 Single Unders or 25 DU Taps

Wall Ball (14/10)

KB Swings (26/18)

read more →

7/23/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then 3 Rounds:

5 DB Deadlifts

5 DB Hammer Curls

5/5 Bodyweight Split Squats

5 DB Power Cleans

Metcon (No Measure)

10 Min EMOM:

MIN 1 – :50 Double Unders*

MIN 2 – :50 DB Power Clean

-2:00 Rest-

10 Min AMRAP:

30 Double Unders

20 DB Alt. Forward Lunges

10 DB Power Cleans

*Beginners: Single Unders or DU Taps

Finisher

3 Sets:

15-25 DB OH Tricep Extension

-Rest as needed b/t sets-

read more →

7/22/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Inch Worms

Then 2 Rounds 5 Reps w/ Empty Bar:

Sumo DL (:03 eccentric)

Pendlay Row

Snatch-Grip High Pull

Muscle Snatch

Sumo Deadlift (4 x 3 @ (135/95))

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

6 Pendlay Rows (135/95)

12 Alt. DB Snatches (35/25)

100m Run

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!
-Scaled-

Pendlay Rows (65/55)

Alt. DB Snatches (20/15)

read more →

7/21/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

TABATA (:20 ON | :10 OFF)

Row

Then 2 Rounds:

:30 High Plank

5 Tuck Ups (hold :02)

:30 Low Plank

5 Scap Push Ups

Metcon (Time)

5 Rounds:

500m Row

10 Push Ups

15 Alt. V-Ups

20 Mt. Climbers (L + R = 1 Rep)

Finisher

Accumulate 3:00 in L-Sit

read more →

7/20/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Alt. Groiners

Then, 3 Rounds (:20 ON/ :10 OFF):

MOVT 1 – Air Squat

MOVT 2 – Up-Down

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

5 Push Press

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Front Squats

Hang Clean (6 x 3 @ (115/80))

FOR TECHNIQUE!!

6 Min EMOM:

3 Hang Clean (115/80)

Metcon (Time)

21-15-9

Thrusters (95/65)

Burpees Over Bar
-Scaled-

15-12-9

Thrusters (45/35)

Up Downs

read more →

7/18/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

400m Run

5 Up-Downs

30 Lateral Hops

30 Jumping Jacks

Then 2 Rounds w/ Empty Bar:

10 RDL

10 Pendlay Row (pause :02 at chest)

Pendlay Row (4 x 5 @ (95/65))

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (Time)

5 Rounds:

25 KB Swings (70/53)

200m Run
-Scaled-

5 Rounds:

15 KB Swings (26/18)

200m Run

read more →

7/17/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

200m Run

10 Glute Bridges

10 Alt. Lunge & Twist

5 DB/BP Deadlifts

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Min AMRAP:

1 DB/BP Up-Down Deadlift

2 DB/BP Suitcase Lunge

1 DB/BP Up-Down Deadlift

2 DB/BP Suitcase Lunge

-Rest 1:00 b/t Sets-

Finisher

ON A 5:00 RUNNING CLOCK…

3:00 Max DB/BP Hollow Flutter Kicks

Immediately into…

2:00 of Max Russian Twists

read more →

7/16/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Front Jacks

Then 2 Rounds:

5 DB/BP Bent Rows (:03 Eccentric

:30 High Plank (on DB/BP)

5 DB/BP Power Clean and Press

:30 DB/BP Swings

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 – DB/BP Curl + Around the World*

1:00 – DB/BP Strict Press

1:00 – Single DB/BP Renegade Rows**

*1 Rep = 1 Curl + Around the World L + Around the World R

**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest 1:00 b/t Sets-

read more →

7/15/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

10 Hollow Rocks

5 Up/Down Dog

Then 2 Rounds (RD1 PVC, RD2 Empty Bar):

6 Alt. Front Rack Lunge

5 Push Press

3 OH Squats (:03 eccentric)

5 Thrusters

Overhead Squat (4 x 4 @ (95/65))

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Split Snatch (35/25)

15 Tuck Ups

20 Wall Balls (toss in air to self) (20/14)

*Arms alternate each rep, athlete can choose which leg to split.
-Scaled-

Alt. DB Split Snatch (15/10)

Wall Balls (14/10)

read more →

7/14/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jumping Jacks

Then, 2 Rounds:

:30 Single Unders

:30 Up-Downs

:30 High Plank

Then, 2 Rounds:

5 DB/BP Sumo Deadlift (:03 eccentric)

5 DB/BP High Pulls

5 Push Ups (:03 eccentric)

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – :50 DB/BP Sumo Deadlift High Pulls

MIN 2 – :50 Close-Grip Push Ups

MIN 3 – :50 Mountain Climbers

read more →

7/13/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

50 Single Unders

Then, 2 Rounds w/ Empty Bar:

10 RDL

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans

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

FOR TECHNIQUE!!

6 Min EMOM:

3 Hang Power Clean (95/65)

Metcon (Time)

FOR TIME:

150 Double Unders

400m Run

30 Push Jerks (75/55)

30 Hang Power Cleans (75/55)

30 Burpees

400m Run

150 Double Unders
-Scaled-

FOR TIME:

150 Single Unders or 100 DU Taps

200m Run

30 Push Press (45/35)

30 Hang Power Cleans (45/35)

30 Up-Downs

200m Run

150 Single Unders or 100 DU Taps

read more →

7/11/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

5 Inch Worms

Then 2 Rounds:

5/5 SL Glute Bridge (hold :02)

5 MB Front Squats

5 MB Push Press

5 MB Thrusters

Then, 8 Tempo Deadlifts w/ Empty Bar.

Deadlift (4 x 3 @ (135/95))

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

2,4,6 and so on…

Deadlifts (95/65)

Wall Ball (tossed in air to self) (20/14)

Up-Downs

-2:00 Rest-

(Repeat)

*Restart back at 2 reps in the second effort.
Scaled:

Deadlifts (75/55)

Wall Balls (14/10)

read more →

7/10/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then 2 Rounds:

1/1 Bodyweight Turkish Getup

:30 High Plank Hold

5/5 SA KB/DB/BP Swings

Strength

4 Sets:

3/3 DB/BP Turkish Getup

-Rest 1:30 b/t Sets-

Metcon (3 Rounds for time)

ON A 4:00 RUNNING CLOCK…

20 Hand Release Push-ups

30 KB/DB/BP Swings

75 Double Unders*

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…

40 Hand Release Push-ups

50 KB/DB/BP Swings

100 Double Unders*

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…

60 Hand Release Push-ups

70 KB/DB/BP Swings

125 Double Unders*

*Scaled: Single Unders or Plate Hops

read more →

7/9/20 CrossFit For Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run

20 Hollow Rocks

into…

3 Rounds:

3/3 SA DB/BP Deadlift

3/3 SA DB/BP Upright Row

3 Up-Downs

3 Burpees

Strength

E2MOM x 12 MINUTES:

12 DB/BP Hang Clusters

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS:

1:00 – DB/BP Power Cleans

1:00 – Single DB/BP Floor Press*

1:00 – DB/BP Hollow Flutter Kicks**

*:30 on L-Side / :30 on R-Side

**Hold DB/BP at extension above chest

-1:00 Rest b/t Sets-

read more →

7/8/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Jumping Jacks

10 Scap Push-ups

25 Mountain Climbers

5 Paused Jump Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch (Hold catch :02)

Hang Power Snatch (3-3-3-3-3-3)

FOR TECHNIQUE!!

6 Min EMOM:

3 Hang Power Snatch (75/55)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 Burpees Over Bar

8 Hang Power Snatch (75/55)

10 Air Squats
Scaled:

12 Min AMRAP:

6 Up-Downs Over Bar

8 Hang Power Snatch (45/35) or Alt. DB Snatch (20/10)

10 Air Squats

read more →

7/7/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run

:30 Mt. Climbers

Then 2 Rounds:

5 DB/BP Sumo Deadlifts

5 DB/BP High Pulls

5 Push Ups (:03 eccentric)

5 DB/BP Push Press

10 Seated Leg Raises over DB/BP

Strength

4 Sets:

10 DB/BP Front Raises

10 DB/BP Arnold Presses

10 Alt. DB or BP Bent Rows

-Rest 1:30: b/t sets-

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – :45 DB/BP Sumo Deadlift High Pulls

MIN 2 – :45 Dips

MIN 3 – :45 Mountain Climbers

(Score is Reps)

read more →

7/6/20 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 High Knees

20 Butt Kicks

5/5 SA KB/DB/BP Deadlift

5/5 SA KB/DB/BP Swing

10 KB/DB/BP Goblet Squats

Then 2 Rounds:

:30/:30 Front Rack Stretch

5 KB/DB/BP Front Squats @ 3231

Front Squat (4 x 3 @ (95/65))

FOR TECHNIQUE!

*Pause :02 all reps

*Clean from ground.

Metcon (Time)

30-20-10*

Front Squats (95/65)

KB/DB/BP Swings (53/35)

*Complete 12 burpees after each full round.
Scaled:

30-20-10*

Front Squats (45/35)

KB/DB/BP Swings (26/18)

*Complete 12 Up-Downs after each full round.

read more →

7/5/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run

5 Inch Worms

into…

4 Min EMOM:

6 Up-Downs

6 Hand Release Push-ups

6 KB/DB/BP Swings

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

Metcon (6 Rounds for time)

EMOM Style…EVERY 4:00 FOR 6 SETS:

1:30 Run

15 Burpees*

10 KB/DB/BP Swings

*Beginners: Up-Downs

(Score is Each Set for Time)

EMOM = Every (4th) Minute On the Minute. On each (4th) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (4th) minute, where you’ll perform the next movement/reps.

read more →

7/4/20 Home WOD – Happy 4th of July!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Alt. Skier Jumps

Then, 3 Rounds:

5/5 Split Squat

:30 Tuck Hold

5 DB/BP Front Squat

5 DB/BP Push Press

5 Tuck Ups

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

6 Alt. DB/BP Lunges

4 V-ups

2 DB/BP Thrusters

*Each round, the Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the Thrusters go up by 2 reps.

R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

7/3/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

30 Mt. Climbers (L+R = 1 Rep)

Then 2 Rounds:

:30 Tuck Ups

:30 Wall Sit or Squat Hold

10 DB/BP Deadlifts

5 DB/BP Power Cleans

5 DB/BP Snatch

Metcon (10 Rounds for time)

EMOM style…Every 2:00 x 5 Sets:

10 Jump Squats

20 DB/BP Power Cleans

50 Double Unders*

-Rest 2:00-

EMOM style…Every 2:00 x 5 Sets:

10 Jump Squats

20 Alt. DB/BP Snatch

50 Double Unders*

*Beginners: Single Unders or Plate Hops

(Score is Each Set for Time)

EMOM = Every (2nd) Minute On the Minute. On each (2nd) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (2nd) minute, where you’ll perform the next movement/reps.

Finisher

5 SETS (:40 ON/ :20 OFF)

“Long” Plank*

*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

read more →

7/2/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

into…

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

MOVT 1 – Push Ups

MOVT 2 – Alt. DB Snatch or BP Snatch

*Both movements = 1 Set

Strength

4 Sets AHAP:

12 DB/BP Shrugs

12 DB/BP Strict Press

12 DB/BP Front Raises

-Rest 1:30 b/t sets-

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS:

1:30 – DB/BP Floor Press

1:30 – Renegade Row*

1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

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

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

*Advanced: Moderate DB

(Score is Reps)

read more →

7/1/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

:30 Mt. Climbers

:30 Front Jacks

into…

4 Min EMOM:

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

into…

2 Rounds:

5 DB/BP Deadlifts

5 Up-Down Tuck Jumps

Metcon (No Measure)

8 Min EMOM:

MIN 1 – Alt. Sit Outs

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

-Rest 2:00-

12 Min AMRAP:

12 Up-Down Tuck Jumps

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

24 Alt. High Plank Shoulder Taps

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

AMRAP = As Many Rounds or Reps As Possible

Finisher

4 Sets:

7 DB/BP Halos (L)

7 DB/BP Halos (R)

14 Standing Overhead Tricep Extensions

read more →

6/30/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run or Jumping Jacks

Then, 2 Rounds:

30 Mountain Climbers (L+R = 1 Rep)

20 Bicycle Crunches (L+R = 1 Rep)

10 Lateral Hops Over DB/BP

5 Up-Downs

5 DB/BP Sumo Deadlift High Pulls

Strength

3 Sets:

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

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

-Rest 1:30 b/t sets-

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

24 Alt. DB Snatch or BP Snatch

24 Alt. Jump Lunges

24 Sit-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

6/29/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then, 2 Rounds:

5 Reverse Squats

5 Push Ups

5 DB/BP RDL

5 DB/BP Hang Power Clean

5 DB/BP Front Squats

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – Max DB/BP Squat Clean

MIN 2 – Max Double Unders*

*Beginners: Single Unders or Plate Hops

-Rest 2:00-

8 Min EMOM:

MIN 1 – Max Burpee Over DB/BP**

MIN 2 – Max Squat Hold

**Beginners: Up-Down Over DB/BP

(Score is Reps)

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

Finisher

4 Sets:

:30 Low Plank Hold

20 Alt. V-Ups

-Rest as needed b/t sets-

read more →

6/28/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then 2 Rounds:

10 Alt. V-Ups

5 KB/DB/BP Deadlifts

:30 Tuck Hold

5 DB/BP Push Press (:03 eccentric)

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

9 Min AMRAP:

1:30 Run or 1:30 Jump Rope

20 KB/DB/BP Swings

15 Tuck Ups

10/10 Single Arm DB/BP Strict Press

-Rest 1:30 b/t Rounds-

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

6/27/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

5 Inch Worms

Then 2 Rounds:

5 Air Squats (pause :02 at bottom)

:30 Low Plank Hold

5 Jump Squats

:30 High Plank Hold

5 DB/BP Bent Rows

Strength

4 Sets AHAP:

10 DB/BP Bent Row (:03 eccentric)

8/8 DB/BP Split Squat

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 – Air Squats

1:00 – Alt. Sit Outs

1:00 – Double Unders*

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

-Rest 1:00 b/t Sets-

*Beginners: Single Unders or Plate Hops

**1 Rep = 2 Squats + 1 Press

(Score is Reps)

read more →

6/26/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 3 Rounds:

10 DB/BP Bent Over Rows

10 Alt. Skier Jumps

3/3 Single Leg DB/BP RDL

Metcon (AMRAP – Reps)

8 Min EMOM:

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

MIN 2 – :30 Alt. Skier Jumps

-Rest :30-

4 Min EMOM:

MIN 1 – :50 DB/BP Up-Down Deadlift

MIN 2 – :40 Mt. Climbers

-Rest :30-

2 Min EMOM:

MIN 1 – :50 KB/DB/BP Swings

MIN 2 – :50 Jump Squats

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

(Score is Reps)

Finisher

6 Min EMOM:

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

MIN 2 – :45 Hollow Rocks

read more →

6/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Min EMOM:

MIN 1 – :30 Jumping Jacks

MIN 2 – :30 Alt. High Plank Shoulder Taps

4 Min EMOM:

MIN 1 – :30 Up-Downs

MIN 2 – :30 Reverse Lunges

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

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

14 DB/BP Deadlifts

14 Push-Ups

14 Up-Downs Over DB/BP

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

Finisher

6 Min EMOM:

MIN 1 – DB/BP Curl

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

read more →

6/24/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jumping Jacks

Then, 2 Rounds:

5 Inch Worms

5 DB/BP Deadlifts

5 DB/BP Push Press

10 Tuck-ups

Metcon (No Measure)

25 Min EMOM:

MIN 1 – Athlete Choice Cardio 1*

MIN 2 – DB/BP Ground to Overhead

MIN 3 – Sit-Ups

MIN 4 – Athlete Choice Cardio 2*

MIN 5 – DB/BP Hollow Hold

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

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

read more →

6/23/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Up-Downs

Then 2 Rounds:

:30 High Plank

5/5 Split Squats

5 Push Ups

20 Front Jacks

10 DB/BP Snatches

10 DB/BP Bent Rows

Strength (4 x 24)

4 Sets AHAP:

12 DB/BP Bench or Floor Press

12 DB/BP Pull Overs

-Rest 2:00 b/t Sets-

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

20 Alt. DB/BP Suitcase Lunges

15 Renegade Rows*

20 DB/BP Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 Alt. DB/BP Suitcase Lunges

25 Renegade Rows*

30 DB/BP Push Press

Max Burpees in Remaining Time

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

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

*Advanced: Moderate DB

(Score is Reps)

read more →

6/22/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Single Unders

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

MOVT 1 – Air Squats

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Then, 2 Rounds:

5 DB/BP RDL

5 DB/BP High Pulls

5 DB/BP Hang Power Cleans

5 DB/BP Front Squats

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

200m Run (about 1:00) or 1:00 Mt. Climbers

35 Double Unders*

7 DB/BP Hang Squat Cleans

-Rest 1:00-

Repeat!

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Round + Reps)

Finisher

8 Min EMOM:

MIN 1 – Slow Bicycle Crunches

MIN 2 – :30 L Side Plank / :30 R Side Plank

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

read more →

6/21/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min EMOM (for Max Reps):

Mt. Climbers

Reverse Lunges

DB/BP Upright Rows

High Knees

Push Ups

Jump Rope

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – :50 Alt. Jump Lunges

MIN 2 – :50 Alt. Sit Outs

MIN 3 – :50 Double Unders*

MIN 4 – :50 Alt. Heel Taps

*Beginners: Single Unders or Plate Hops

(Score is Reps)

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

read more →

6/20/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 High Knees

30 Butt Kicks

10 Alt. Windmills

Then, 4 Sets (:20 ON / :10 OFF)*

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

Metcon (AMRAP – Reps)

ON A 2:30 RUNNING CLOCK…

Max DB/BP Thrusters

-1:30 Rest-

into…

3 Rounds:

1:00 – Max Alt. DB/BP Curtsey Squats

1:00 – Max Jump Squats

1:00 – Max Wall Sit (or Squat Hold)

-1:30 Rest-

into…

ON A 2:30 RUNNING CLOCK…

Max DB/BP Thrusters

(Score is Reps)

read more →

6/19/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Jump Rope

Then, 2 Rounds:

5 Sit-Ups

10 Paused Jump Squats

30 Mountain Climbers (L+R = 1 Rep)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP*:

2-4-6 and so on…

Alt. DB/BP Step-Overs

Sit-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

*Restart each AMRAP from the beginning.

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

6/18/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Inch Worms

Then, 3 Rounds:

:30 DB/BP Strict Press

:30 DB/BP Goblet Squats

:30 Alt. V-Ups

Strength:

3 Sets AHAP:

10 DB/BP Burpee Deadlifts

10 DB/BP High Pulls

Metcon (8 Rounds for time)

EMOM style…Every 2:00 x 8 Sets:

20 Alt. DB Snatch (or 20 BP Snatch) + 12 Up-Down Over DB/BP

EMOM = Every (2nd) Minute On the Minute. On each (2nd) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (2nd) minute, where you’ll perform the next movement/reps.

(Score is Each Set for Time)

read more →

6/17/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then, 2 Rounds

12 Front Jacks

12 Alt. Lunges

12 Glute Bridges

4 Min EMOM:

10 Sit-Ups + Max Alt Sit-Outs

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Tuck-Ups

8 Hand Release Push-Ups

30 Double Unders*

-1:00 Rest-

6 Min AMRAP:

6 Tuck-Ups

6 Hand Release Push-Ups

30 Double Unders*

-1:00 Rest-

4 Min AMRAP:

4 Tuck-Ups

4 Hand Release Push-Ups

30 Double Unders*

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

6/16/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Jumping Jacks

Then, 2 Rounds:

10 High Knees (L+R = 1 Rep)

10 DB/BP Deadlift

10 DB/BP Bent Over Rows

Metcon (AMRAP – Reps)

21 Min EMOM:

MIN 1 – Max Mountain Climbers* (L+R = 1 Rep)

MIN 2 – Max DB/BP Clean & Press

MIN 3 – Max Alt. DB/BP High Plank Pull Throughs

*Opposite knee to opposite elbow

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

(Score is Reps)

read more →

6/15/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

2:00 Athlete Choice Cardio

10 Alt. DB/BP Suitcase Lunges

10 DB/BP Curl & Press

10 Up-Downs

Strength:

3 Sets AHAP:

5/5 Staggered Stance DB/BP Deadlift

8 DB/BP Push Press

6 DB/BP Front Squats (:03 eccentric)

Rest 2:00 b/t Sets

Metcon (AMRAP – Reps)

6 Rounds:

1:00 – Air Squats

1:30 – Max DB/BP Devil Press

Rest :30 b/t Rounds-

(Score is Reps)

read more →

6/14/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 3 Rounds:

30 Single Unders or Plate Hops

5 Burpees

30 Mountain Climbers (L+R = 1 Rep)

5 Sit Ups

Metcon (No Measure)

4 Rounds:

:30 Burpees

:30 Lateral Hops Over DB/BP

:30 Tuck Ups

1:30 Double Unders*

1:00 Up-Downs

1:00 Skier Jumps Over DB/BP

1:00 – Mountain Climbers

1:30 – Double Unders*

-Rest 1:00 b/t Rounds-

*Beginners: Single Unders or Plate Hops

read more →

6/13/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Jump Rope

Then, 3 Rounds:

10 Front Jacks

10 Alt. Lunges

10 Air Squats

Front Squat (3-4 x 10 AHAP)

3-4 Sets:

10 DB/BP Front Squats

*Pause :02 each rep

-Rest 1:00 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

21-15-9

DB/BP Thruster

DB/BP Hang Power Clean

-Rest 3:00-

4 Min ARAMP:

21-15-9

DB/BP Thruster

DB/BP Hang Power Clean

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

6/12/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Alt. Windmills

100 Single Unders or Plate Hops

50 Mountain Climbers (L+R = 1 Rep)

40 Jumping Jacks

20 Hollow Rocks

1:00 Inch Worms

Metcon (AMRAP – Reps)

3 Rounds:

1:30 – MAX DB Renegade Row*

1:30 – Plank Hold

1:30 – MAX Double Unders**

-Rest 1:30 b/t Rounds-

*Beginners: Bodyweight (empty hand) Renegade Row

**Beginners: Single Unders or Plate Hops

(Score is Reps)

Finisher

4 Min AMRAP:

Max DB/BP Curls

*Every time you break, perform 10 Hollow Rocks.

AMRAP = As Many Rounds or Reps As Possible

read more →

6/11/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

Then, 2 Rounds:

:30 Squat Hold

:30 Alt. High Plank Shoulder Taps

5 Up/Down Dog

5/5 Split Squat

10 DB/BP High Pulls

Then, 4 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB/BP Deadlift

MOVT 2 – DB/BP Thrusters

*Both movements = 1 Set

Metcon (AMRAP – Reps)

TABATA 1 – Alt. DB Snatch or BP Snatch

TABATA 2 – DB/BP Front Squat

TABATA 3 – DB/BP Floor Press

TABATA 4 – Alt. Jump Lunges

Tabata = 8 ROUNDS OF ( :20 ON / :10 OFF )

-1:00 Rest b/t Tabatas-

(Score is Reps)

read more →

6/10/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Up-Downs

Then, 2 Rounds:

10 Alt. Groiners

5 Push Ups

5 KB/DB/BP Deadlifts

Then 2 Rounds:

10 Glute Bridges

5 Sit-Ups

5 KB/DB/BP Swings

Metcon (AMRAP – Reps)

30 Min EMOM:

MIN 1 – MAX Burpee w/ Double Push Up*

MIN 2 – MAX KB/DB/BP Bent Row

MIN 3 – MAX Sit-Ups

MIN 4 – MAX KB/DB/BP Swings

MIN 5 – Rest

*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap

*Beginners: Sub Up-Downs or Burpee to Bench

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

read more →

6/9/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run or :30 High Knees + :30 Front Jacks

Then, 3 Rounds:

6 DB/BP Strict Press

6 Alt. Lunges

20 Mt. Climbers (L+R = 1 Rep)

Push Press (3 x 6)

:03 eccentric

Dumbbell Push Press (3 x 6)

:03 eccentric

Bulgarian Split Squat (3 x 6/6 @ 2121)

*Perform a set of Split Squats immediately after each set of Push Press.

Strength…

3 Sets AHAP:

6 DB/BP Push Press (:03 eccentric)

6/6 DB/BP Split Squats (2121*)

* :02 eccentric, :01 pause at bottom, :02 concentric, :01 pause at top before next rep.

-Rest as Needed b/t Sets-

Metcon (AMRAP – Rounds and Reps)

3 Rounds…

On a 4:00 running clock, AMRAP of:

20 Alt. Sit Outs

10 Alt. DB/BP Suitcase Lunges

7 DB/BP Push Press

-Rest 1:00 b/t Sets-

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

6/8/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

10 Hollow Rocks

5 Up-Downs

Then, 2 Rounds:

20 Single Unders

10 Sit-Ups

5 Burpees

Then 2 Rounds:

10 DB/BP RDL

8 DB/BP Bent Over Rows

6 DB/BP Ground to Overhead

Metcon (AMRAP – Reps)

3 Min AMRAP:

Double Unders*

(*Beginners: Single Unders or Plate Hops)

-Rest 1:00-

2 Min ARMAP:

Burpees Over DB/BP*

(*Beginners: Up-Downs over DB/BP)

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 DB/BP Muscle Clean

MIN 2 – :45 Jump Squats

AMRAP = As Many Rounds or Reps As Possible

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

(Score is Reps)

Finisher

On a 4:00 running clock:

Accumulate as much time as possible in Low Plank*

*Every time you break from plank hold, perform 15 Push-Ups

read more →

6/7/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then, 2 Rounds:

10 Paused Jump Squats

10 Alt. Sit Outs

Then, 4 Min EMOM:

5 Burpees into Max Single Unders

*Rest by :50 mark of each minute, allowing at least :10 of rest b/t each attempt

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

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – MAX Double Unders*

MIN 2 – MAX DB/BP Front Squats

MIN 3 – MAX Alt. V-ups

MIN 4 – Walking Rest

*Beginners: Single Unders or Plate Hops

(Score is Reps)

Cool-Down

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose

Lizard

Pigeon

read more →

6/6/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Athlete Choice Cardio

Then, 2 Rounds:

10 Alt. Groiners

10/10 Leg Swings

10 Bootstrappers

Then, 3 Rounds:

6 DB/BP Swings

6 DB/BP Alt. Reverse Lunges

6 DB/BP Strict Press

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

2-4-6-8-10…

DB/BP Thruster w/ Double Press*

DB/BP Swing

DB/BP Alt. Reverse Lunges

*1 Rep = Thruster + Additional Push Press

(Score is Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

Finisher…

3 Sets:

10 DB/BP Zotts Press

30 Glute Bridges

:30 Glute Bridge Hold

read more →

6/5/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or 1:00 Front Jacks + 1:00 Alt. Skier Jumps

Then, 2 Rounds:

:30 Slow Air Squats

:30 Up/Down Dog

Then, 2 Rounds:

10 DB/BP RDL

8 Alt. DB/BP Snatch

8 DB/BP Clean

8 DB/BP Push Press

Metcon (4 Rounds for reps)

TABATA 1 – Alt. DB/BP Snatch

TABATA 2 – Push Ups

TABATA 3 – Sit Ups

TABATA 4 – DB/BP Hang Power Clean + Press

Tabata = 8 ROUNDS OF ( :20 ON / :10 OFF )

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

Finisher

5 Min AMRAP:

20 Alt. Bicycle Crunches

20 Tuck-ups

:20 Hollow Hold

AMRAP = As Many Rounds or Reps As Possible

read more →

6/4/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

20 Mt. Climbers

10 DB/BP Upright Row

10 DB/BP Strict Press

10 Air Squats (:03 eccentric)

Then 2 Rounds:

8 DB/BP Sumo Deadlifts

:30 DB/BP Overhead Hold

10 Alt. DB/BP High Plank Pull-Throughs

Metcon (AMRAP – Rounds and Reps)

5 Rounds

On a 3:00 running clock, AMRAP of:

10 DB/BP SDHP

7 Burpee Tuck Jumps*

-Rest 1:00 b/t Rounds-

-Begin each AMRAP where you left off in previous.

*Beginners: Up-Down Tuck Jumps or Burpees to Bench

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

5 Min EMOM:

12 DB/BP Hammer Curls + Max Gun Hold

*Rest by :50 mark of each minute, allowing at least :10 of rest b/t each attempt

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

read more →

6/3/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Athlete Choice Cardio

into…

4 Sets (:20 ON / :10 OFF)*

MVMT 1 – Alt. Lunges

MVMT 2 – Burpees

*Both movements = 1 Set

Turkish Get Up (3 x 2/2 AHAP)

Metcon (Time)

Every 4:00 for 5 Sets:

30 Alt. Jump Lunges

30 Air Squats

30 Glute Bridges

then in the remaining time…

Max Plank Hold

(Score is Total Plank Hold Time)

read more →

6/2/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Sets (:20 ON / :10 OFF)*

MVMT 1 – Single Unders or Plate Hops

MVMT 2 – Up Downs

*Both movements = 1 Set

Then, 3 Rounds:

10 DB/BP Push Press

8 DB/BP Upright Rows

6 DB/BP Up Downs

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

50 Double Unders*

12 DB/BP Bent Row

12 DB/BP Floor Press

1:00 DB/BP Floor Press Hold (In Glute Bridge)

AMRAP = As Many Rounds or Reps As Possible

*Beginners: Single Unders or Plate Hops

(Score is Rounds + Reps)

read more →

6/1/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run or Jumping Jacks

Then, 3 Rounds:

10 DB/BP Deadlifts

:30 High Plank

:30 Mt. Climbers

Then 2 Rounds:

3 DB/BP Hang Squat Cleans

5 Renegade Rows (L+R = 1 Rep)

7 DB/BP Thrusters

Metcon (AMRAP – Reps)

4 Rounds for MAX REPS:

1:00 – DB/BP Hang Squat Cleans

1:00 – Tuck Ups

1:00 – DB/BP Thrusters

1:00 – Hollow Rocks

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher

Finisher…

3 Sets:

:30 Side Plank (R)

:30 Side Plank (L)

30 Russian Twists

Rest as needed b/t Sets

read more →

5/31/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Alt. Lunge & Twist

10 Field Goals

:30 Scorpion Stretch (Left)

:30 Scorpion Stretch (Right)

Then, 3 Rounds:

5 DB/BP Sumo Deadlift (:03 eccentric)

5 DB/BP Curl & Press

5 Push Up to Down Dog

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

5 Min AMRAP:

:30 Sprint or 30 Mountain Climbers (L+R = 1 Rep)

10 DB/BP Clean & Press

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/31/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Alt. Lunge & Twist

10 Field Goals

:30 Scorpion Stretch (Left)

:30 Scorpion Stretch (Right)

3 Rounds:

5 DB/BP Sumo Deadlift (:03 eccentric)

5 DB/BP Curl & Press

5 Push Up to Down Dog

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

5 Min AMRAP:

:30 Sprint or 30 Mountain Climbers (L+R = 1 Rep)

10 DB/BP Clean & Press

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/30/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Up-Downs

10 Jump Squats

8 DB/BP Ground-to-Overhead

8 Alt. Lunges

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

1:00 Up-Down Tuck Jumps

20 DB/BP Ground to Overhead

20 DB/BP Alt. Reverse Lunges*

*Beginners: Bodyweight Lunges

(Sore is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

16 Alt. V-Ups

20 Alt. Russian Twists*

*Advanced: DB/BP Weighted Twists

read more →

5/29/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5/5 Single Arm DB/BP Bent Over Row

5 DB/BP Front Squats

5 DB/BP Push Press

10 Alt. Bodyweight Cossack Squats

10 Hollow Rocks

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – MAX DB/BP Thrusters

MIN 2 – MAX DB/BP Overhead Hold

MIN 3 – MAX DB/BP Bent Over Row

MIN 4 – MAX Hollow Hold

(Score is Total Reps)

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

read more →

5/28/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

20 Single Unders (RD2: 20 DUs Taps, RD3: 20 DUs)

:30 High Plank

5 DB/BP RDL

5 DB/BP High Pull

5 DB/BP Front Squats

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 DB/BP Hang Cleans

40 Mountain Climbers (L+R = 1 rep)

60 Double Unders*

*Beginners: Single Unders or Plate Hops

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

15 DB/BP Hammer Curls

20 Alt. Deadbugs

read more →

5/27/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Run or High Knees

10 DB/BP Sumo Deadlifts

:30 Alt. Skip & Reach

8 DB/BP High Pulls

1:00 Run or Butt Kicks

8 DB/BP Sumo Deadlift High Pulls

Metcon (Time)

5 Rounds:

200m Run or 1:00 Athlete Choice Cardio

15 DB/BP Sumo Deadlift High Pulls

20 Sit-Ups

(Score is Time)

read more →

5/26/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5/5 Single Arm DB/BP Strict Press

10 Alt. Reverse Lunges

5/5 Single Arm DB/BP Push Press

5/5 Split Squats

*RD2: Used DB/BP for weighted Lunges and Split Squats.

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

2-4-6-8-10…

DB/BP Push Press

DB/BP Alt. Reverse Lunges*

-Rest 2:00-

Repeat!

*Backpack can be held in any way

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then 2 Rounds:

5 Inch Worms

5 Air Squats @ 3231

10 DB/BP Bent Over Rows

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
Pull-Up Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row

Scaled: 1/2 Murph…

1/2 Mile Run

50 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)

100 Push Ups

150 Air Squats

1/2 Mile Run

…or 1/4 Murph.

…or Partitioned Murph:

1 Mile Run

Then, 20 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

1 Mile Run

read more →

5/24/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

30 High Knees

30 Butt Kicks

30 Single Unders

Then, 2 Rounds:

10 Air Squats

10 Bodyweight Sumo Good Mornings

10 DB or BP High Pulls

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

21-15-9

DB or BP Sumo Deadlift High Pull

60-40-20

Double-Unders*

Move through the workout as written… 21 SDHP, 60 Double Unders, 15 SDHP, 40 Double Unders, 9 SDHP, 20 Double Unders. Once completed with the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

5/23/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min AMRAP:

1:00 Run or Front Jacks

10 KB, DB, or BP Swings

8 KB, DB, or BP Alt. Lunges

16 Mt. Climbers

AMRAP = As Many Rounds or Reps As Possible

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Single Arm KB, DB, or BP Swings (Left)

8 KB, DB, or BP Front Rack Alt. Lunges

8 Single Arm KB, DB, or BP Swings (Right)

8 Sit-Ups

-Rest 2:00-

6 Min AMRAP:

6 Single Arm KB, DB, or BP Swings (Left)

6 KB, DB, or BP Front Rack Alt. Lunges

6 Single Arm KB, DB, or BP Swings (Right)

6 Sit-Ups

(Score is Rounds + Reps)

read more →

5/22/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Mt. Climbers (Knee to Opposite Elbow)

5/5 Single Leg DB or BP RDL

5 Up/Down Dog

10 DB or BP Push Press

10 Double Unders or 20 Single Unders or Plate Hops

Metcon (Time)

“Double (Under) Grace”

For Time:

60 DB or BP Clean & Jerks

-Every minute on the minute, including 3-2-1 GO, perform 20 Double-Unders

*Beginners: 40 DB or BP Clean & Press

Every minute on the minute, including 3-2-1 GO, perform 40 Single-Unders or Plate Hops

(Score is Time)

Finisher

3 Sets:

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets-

read more →

5/21/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Row, or Up-Downs

5/5 Single Arm DB or BP Bent Rows

:30 Alt. Lunges

10 Alt. DB Strict Press or 10 BP Strict Press

5 Push Up to Down Dog

Metcon (Time)

4 Rounds:

200m Run (about 1:00) or 1:00 High Knees

:30 Alt. Jump Lunges*

12 Up-Down Tuck Jumps

12 DB or BP Bent Over Row

*Beginners: Alt. Lunges (no jump)

(Score is Time)

read more →

5/20/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

TABATA (:20 ON/ :10 OFF)

MVMT 1 – Alt. Toe Taps to BP

MVMT 2 – Air Squats

MVMT 3 – Alt. High-to-Low Plank

MVMT 4 – Alt. Reverse Lunges

Metcon (AMRAP – Reps)

14 Min AMRAP:

4-8-12-16-20 …

DB or BP Squat Cleans

DB or BP Alt. Reverse Lunges

Alt. High Plank DB or BP Taps

AMRAP = As Many Rounds or Reps As Possible

(Score is Total Reps)

read more →

5/19/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

20 Mt. Climbers (L + R = 1 Rep)

:30 Hollow Hold (RD2: Hollow Rocks, RD3: Tuck-Ups)

6 Push-Ups (RD2: Up-Downs, RD3: Burpees)

6 DB or BP Deadlifts

10 Alt. Renegade Rows

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

18 Tuck-Ups

12 Burpees

9 DB or BP Deadlifts

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

5/18/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Row, or Jumping Jacks

10 Glute Bridges (RD2: 5/5 Single Leg Glute Bridges)

8 KB, DB, or BP Deadlifts

8/8 Single Arm KB, DB, or BP Swings

Metcon (No Measure)

15 Min EMOM:

MIN 1 – :45 Alt. Skier Jumps

MIN 2 – 8 KB, DB, or BP Thrusters + 8 Push-Ups

MIN 3 – 16 KB, DB, or BP Swings

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

Finisher

3 Sets:

15/15 KB, DB, or BP Side Bends

30 Hollow Rocks

15/15 Side Plank Leg Raises

-Rest as needed b/t sets-

read more →

5/17/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run or Up-Downs

10 DB/Backpack Deadlifts

:20 Hollow Hold

10 Air squats (pause :02 at bottom)

:30 Run or Burpees

10 Alt. Reverse Lunges

:30 Jump Rope

10 DB/Backpack Ground to Overhead

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

400m Run (about 2:00) or 2:00 Cardio (Athlete Choice)*

20 DB/Backpack Ground to Overhead

25 Air Squats

30 DB/Backpack Alt. Lunges

35 Double-Unders**

40 Flutter Kicks (1R + 1L = 1 Rep)

*Advanced Athletes: Burpees

**Beginners: 70 Single-Unders or Plate Hops

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/16/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run (about 1:00) or :45 Mt. Climbers

:15 Single Arm DB/KB/Backpack Front Rack Carry (R)

5 Inch Worms

:15 Single Arm DB/KB/Backpack Front Rack Carry (L)

200m Run (about 1:00) or :45 Mt. Climbers

Metcon (AMRAP – Reps)

18 Min EMOM:

MIN 1 – :45 Double Unders*

MIN 2 – :45 DB/KB/Backpack Front Rack March

MIN 3 – :45 Up-Downs

*Beginners: Single Unders or Plate Hops

(Score is Total Number of DU’s + Up-Downs)

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

read more →

5/15/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min EMOM:

MIN 1 – :50 Run, Bike, Row, or Jumping Jacks

MIN 2 – AMRAP: 6 DB/Backpack Front Squats + 6 DB/Backpack Push Press

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

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

6 DB/Backpack Thrusters

6 DB/Backpack Curls

6 Sit-Ups*

1:00 Run or Alt. Jump Lunges

*Advanced athletes: weighted Sit-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/14/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 DB/KB/Backpack Deadlifts

10 Scap Push-Ups

:30 DB/KB/Backpack Sumo Deadlifts

:15 High Knees

:15 Butt Kicks

:30 DB/KB/Backpack Sumo DL High Pulls

20 Alt. Skier Jumps

:30 DB/KB/Backpack Swings

Metcon (AMRAP – Reps)

3 Rounds:

2:00 Max DB/KB/Backpack Swings

-Rest :30-

2:00 Max Distance Farmers Carry or Backpack Underhand Carry

-Rest 1:00-

(Score is Total Swings + Meters)

Finisher

3 Sets:

10 Push-Ups @ 3333

1:00 Plank

-Rest 1:00 b/t Sets-

read more →

5/13/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run or Athlete Choice Cardio

5/5 DB Suitcase Deadlifts or 10 Backpack Deadlifts

10 DB/Backpack Strict Press (:03 eccentric)

5 Broad Jumps

5 Bootstrappers

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 February, 20 2009
To learn more about DT click here

Metcon (Time)

“DT”

5 Rounds:

12 DB/Backpack Deadlifts

9 DB/Backpack Power Cleans

6 DB/Backpack Push Jerks

(Score is Time)

read more →

5/12/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Hollow Hold-to-Superman

5 Up-Downs

5 Air Squats (pause :02 at bottom)

5/5 Single Arm Upright DB/Backpack High Pulls

Metcon (No Measure)

15 Min EMOM:

MIN 1 – 10 Burpees Over DB/Backpack

MIN 2 – :40 Flutter Kicks*

MIN 3 – 15 DB/Backpack Bent Over Rows

*Advanced athletes: DB/Backpack Hollow Hold Flutter Kicks

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

read more →

5/11/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

20 Jump Squats

10 Alt. Skier Jumps

Then, 2 Rounds:

10 DB/Backpack Deadlifts

10 Alt. Deadbugs

10 DB/Backpack Strict Press (Hold lockout :02)

10 Hollow Rocks

10 Supermans

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

15 Cal Row or :45 Mt. Climbers

15 DB/Backpack Ground to Overhead

15 Tuck-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/10/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Style (:20 ON/ :10 OFF), 2 Rounds:

MVMT 1 – High Knees

MVMT 2 – Hollow Hold

MVMT 3 – Glute Bridges

MVMT 4 – DB or Backpack Front Squats

Metcon (Time)

4 Rounds:

400m Run (about 2-2:30) or 2:00 Cardio (Athlete Choice)

20 DB or Backpack Front Squats

15 Tuck-Ups

(Score is Time)

Finisher

3 Sets:

20 DB or Backpack Curl and Press

read more →

5/9/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Mt. Climbers

10 Alt. Lunge and Reach

1:00 DB or Backpack Active Overhead Hold

10 Hollow Rocks

10 Supermans

1:00 Wall Sit or Bottom of Squat Hold

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 DB or Backpack OH Squats*

10 DB or Backpack Push Press

10 Alt. Step-Ups or Lunges**

*Beginners, DB or Backpack Front Squats.

**Advanced, weighted w/ DB or Backpack.

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/8/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run, Bike, Row, or Jumping Jacks

Then, 2 Rounds:

6/6 DB Suitcase Deadlifts or 12 Backpack Deadlifts

12 DB or Backpack Bent Over Rows (:03 eccentric)

12 Alt. High Plank Taps

Metcon (Weight)

15 Min EMOM:

MIN 1 – :40 Alt. Jump Lunges

MIN 2 – 10 Push-Ups + 10 DB or Backpack Bent Over Rows

MIN 3 – 10 Burpees over DB/Backpack

(Score is Load)

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

Finisher

3 Rounds:

20 Alt. V-Ups

1:00 Plank

Rest as needed b/t rounds

read more →

5/7/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 High Knees

:30 Butt Kicks

10 Glute Bridges

10 KB or Backpack Sumo Deadlifts

10 KB or Backpack High Pulls

Metcon (Time)

5 Rounds:

10 Strict KB or Backpack High Pulls

15 KB or Backpack Swings

20 Sit-Ups

200m Run or 1:00 Cardio (Athlete Choice)

(Score is Time)

read more →

5/6/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run, Bike, Row, or Jumping Jacks

Then, 3 Rounds:

10 Bootstrappers

8 Strict Burpees

10 Field Goals

3 DBL DB or Backpack Deadlifts + 3 Snatches

Metcon (AMRAP – Reps)

15 Min EMOM

MIN 1 – 8 DBL DB or Backpack Deadlifts + Max Double-Unders*

MIN 2 – 8 DBL DB or Backpack Snatches + Max Up-Downs

MIN 3 – Rest

**Beginners, Single Unders or Plate Hops

(Score is Total Double-Unders + Up-Downs)

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

read more →

5/5/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up…

6 Min EMOM*

Min 1 – :30 Jumping Jacks + 5 Up-Downs

Min 2 – :30 Jumping Jacks + 10 Alt. Reverse Lunges

*Increase Pace Every Minute

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

Metcon (Time)

3 Rounds:

400m Run or 2:00 Cardio (Athlete Choice)

1:00 MAX DB or Backpack Front Rack Alt. Reverse Lunges

12 Alt. Skier Jumps

1:00 MAX DB or Backpack Front Squats

-Rest 1:00 b/t rounds-

(Score is Time)

read more →

5/4/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Run or :30 Mt. Climbers

5 Push Up to Down Dog

15 Hollow Rocks

20 Alt. Bodyweight Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Burpees

8 Push Ups

10 Air Squats

-Rest 2:00-

AMRAP x 6 MINUTES

6 Burpees

6 Push Ups

10 Air Squats

-Rest 2:00-

AMRAP x 6 MINUTES

6 Burpees

4 Push Ups

10 Air Squats

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/3/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jog

Then, 2 Rounds:

5 Scap Push Ups

5 Push Ups

10 Alt. Reverse Lunges

5/5 DB or Backpack Bent Over Row

25ft. FWD Crab Walk (Feet First)*

25ft. REV Crab Walk (Hands First)*

*If space is limited, :30 Crab Walk…2 steps FWD + 2 steps REV (…repeat).

Metcon (No Measure)

20 Min AMRAP:

200m Run (about 1:00)

1:00 Alt. High Plank Shoulder Taps*

30 Alt. Reverse Lunges**

1:00 Reverse Plank Hold

15 DB or Backpack Bent Over Rows

*Beginners, shoulder taps from knees.

**Advanced, weighted lunges.

AMRAP = As Many Rounds or Reps As Possible

read more →

5/2/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

2 DB or Backpack Strict Press + 2 DB/BP Push Press + 2 DB/BP Push Jerk

6 Air Squats

6 DB or Backpack Deadlifts

Metcon (AMRAP – Rounds and Reps)

4 Sets:

4 Min ARMAP:

4 DB or Backpack Shoulder to Overhead

4 Air Squats

4 DB Backpack Burpees**

-Rest 1:00 b/t Each AMRAP-

*Pick up where you left off in previous set.

**Perform a Burpee with hands on DBs or Backpack, then Deadlift the DBs or Backpack. (or wear Backpack on your back!)

AMRAP = As Many Rounds or Reps As Possible

(Score is Total Rounds + Reps)

read more →

5/1/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Run, Bike, Row or Mt. Climbers

5 Up/Down Dog

5 Scap Push Ups

:20 Hollow Hold

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – :50 Run, Bike, Row or Mt. Climbers

MIN 2 – Max Push Ups

MIN 3 – Max Hollow Rocks

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

(Score is Total Push-Ups + Hollow Rocks)

Cool-Down

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose

Lizard

Pigeon

read more →

4/30/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

100m Run (about :30) or :30 High Knees

:20 DBL DB or Backpack High Pulls

10 Bodyweight Good Mornings

Into…

1 Round:

100m Run (about :30) or :30 Butt Kicks

10 DBL DB or Backpack Bent Over Row (:03 eccentric)

5/5 Single Arm DB or Backpack Sumo Deadlift

Into…

1 Round:

100m Run (about :30) or :30 Jumping Jacks

10 DB Bent Over Row

10 DB or Backpack Sumo Deadlift

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS:

1:00 Run or Up-Downs

15 KB or Backpack Swings

20 DBL DB or Backpack Bent Over Rows

EMOM = Every (3rd) Minute On the Minute. On each (3rd) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (3rd) minute, where you’ll perform the next movement/reps.

(Score is Time Each Set)

Finisher

3 Sets:

10 Alt. V-Ups/Tuck-Ups

10/10 Side Plank Hip Raises

10/10 Single Leg Glute Bridges

-Rest as needed b/t Sets-

read more →

4/29/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10/10 Single Leg Glute Bridges

5/5 DB or Backpack Arnold Press*

10 Alt. Cossack Squats

Then, 6 Min EMOM:

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Inch Worms

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

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

14-12-10-8-6-4-2

Jump Squats

DB or Backpack Ground to OH

Burpees

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

4/28/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

5 Up-Downs

5/5 Filly Lunge (One DB/KB in Front Rack, one DB/KB overhead) or 10 Alt. Backpack Front Rack Lunge

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

6/6 DB or Backpack Front Rack Lunges*

12 Burpees over Backpack

100ft Farmers Carry or Backpack Underhand Carry

*Perform 6 Lunges on one leg, then 6 Lunges on the other

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

4/27/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Mountain Climbers

10 Paused Jump Squats

10 Jumping Backpack Deadlifts

20 Single-Unders or Plate Hops (RD2: Double Unders)

5 DB or Backpack Front Squats

Metcon (AMRAP – Reps)

3 Rounds:

0:45 MAX Alt. Sit Outs

0:45 Rest

0:45 MAX DB or Backpack Squat Cleans

0:45 Rest

0:45 MAX Sit-Ups

0:45 Rest

0:45 MAX Double Unders or Single Unders/Plate Hops

0:45 Rest

*Advanced Athletes, add a 4th round!

(Score is Total Reps)

read more →

4/26/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Burpees

Rest :30

1:00 Run or Jump Rope

Rest :30

1:00 AMRAP… 5 Push-ups + 5 Air Squats + 5 Sit Ups

Metcon (3 Rounds for reps)

5 Min AMRAP:

Backpack Burpee Deadlift

-Rest 2:00-

5 Min AMRAP:

MAX Distance Run or Double Unders/Single Unders/Plate Hops

-Rest 2:00-

7 Min AMRAP:

5 Push-Ups

10 Air Squats

15 Sit Ups

(Score is Rounds + Reps Each AMRAP. For run, 100m = 1 rep)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

3-4 Sets:

8-12 DB or Backpack Skull Crushers (w/ :03 eccentric)

Rest as needed b/t sets

read more →

4/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 KB or Backpack Deadlifts

5 KB or Backpack Swings

5 Hollow Hold-to-Superman

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

16 KB or Backpack Swings

16 Hollow Rocks

16 Alt. KB or Backpack Reverse Lunges

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/24/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5/5 Single Arm DB or Backpack Bent Row

5/5 Single Arm DB or Backpack Arnold Press

20 Jumping Jacks

20 Front Jacks

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 Alt. Single Arm DB or Backpack Bent Rows

10 DB or Backpack Push Press

20 Alt. Skier Jumps

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

10/10 DB or Backpack RDL

12 DB or Backpack Front Raises

60 Bodyweight Russian Twists*

*Advanced Athletes: Weighted

-Rest as Needed b/t Sets-

read more →

4/23/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Inch Worms

5/5 Single Leg DB or Backpack RDL

0:30 High Knees (or 6 Cal Row)

3 Rounds:

MIN 1 – 0:45 Alt. Lunges

MIN 2 – 0:30 High Plank Hold

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

2-4-6-8-10…

Push-Ups

Alt. Jump Lunges

DB or Backpack Sumo Deadlift

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/22/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

0:30 Air Squats

0:15 Rest

0:30 DB or Backpack Front Squats

0:15 Rest

0:30 DB or Backpack Push Press

into…

2 Rounds:

0:30 Russian Twists

0:15 Rest

0:30 Sit-ups

0:15 Rest

0:30 Backpack Sit-ups or Tuck-Ups

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – MAX DB or Backpack Thrusters

MIN 2 – MAX Sit Ups*

MIN 3 – Rest

*Advanced Athletes, DB or Backpack Weighted Sit Up

(Score is Total Reps)

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

Finisher

Cool Down…

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose

Lizard

Pigeon

read more →

4/21/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Bike, or Row

10 Up-Downs

15 Glute Bridges

10 Drop Squats (RD2: Paused Jump Squats

Metcon (No Measure)

18 Min EMOM:

MIN 1 – 15 Jump Squats

MIN 2 – 15 DBL DB or Backpack Hang Power Cleans

MIN 3 – 15 Up-Downs

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

Finisher

3 Sets:

10-20 Seated DB or Backpack Curls

Rest as needed b/t sets.

read more →

4/20/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

MVMT 1 – Jumping Jacks

MVMT 2 – Up Downs

*Both Movements = 1 SET.

into…

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

MVMT 1 – Single Unders

MVMT 2 – DB or Backpack Deadlifts

MVMT 3 – DB or Backpack High Pulls

MVMT 4 – Hollow or Tuck Hold

*All Movements = 1 SET.

Metcon (Time)

FROM 0:00-4:00

600m Run (about 3-3:30) or MAX Burpees

*If done 600m before 4:00, rest until 4:00.

FROM 4:00-13:00*

8 Rounds:

12 DBL DB or Backpack Ground to Overhead

24 Double-Unders or 42 Single Unders/Plate Hops

*If done all 8 rounds before 13:00, rest until 13:00.

FROM 13:00-17:00

600m Run (about 3-3:30) or MAX Burpees

*If done 600m before 4:00, rest until 4:00.

(Score is Total Working Time)

Finisher

3 Sets:

10/10 DB or Backpack Arnold Press

Rest as needed b/t sets.

read more →

4/19/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Run, Bike, or Row

*Athlete choice cardio if no space to run! Have a treadmill?

into…

2 Rounds:

:30 Side Plank (R)

:30 Side Plank (L)

10 Up-Down + 2 Push-Up

10 Alt. Deadbugs

8 Alt. Single Arm DB or Backpack Deadlifts

Metcon (No Measure)

21 Min EMOM:

MIN 1 – Max Up-Downs

MIN 2 – 20 Alt. Single Arm DB or Backpack Deadlifts

MIN 3 – Max Plank Hold

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

read more →

4/18/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds (:20 ON / :10 OFF)

MVMT 1 – High Knees

MVMT 2 – Butt Kicks

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Metcon (Time)

2 Rounds:

400m Run (about 2-2:30)*

50 DB or Backpack Thrusters

40 Jump Squats

30 Burpees

*Athlete choice cardio if no space to run! Have a treadmill?

*Advanced Athletes: Wear backpack during run and/or add a 3rd round!

(Score is Time)

read more →

4/17/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jog, Bike, or Row

into…

2 Rounds:

10 Glute Bridges

20 Calf Raises

10 Burpee Broad Jumps

20 Mountain Climbers (1R + 1L = 1 Rep)

10 Alt. Cossack Squats

Metcon (AMRAP – Rounds and Reps)

16 Min ARMAP:

40-30-20-10*

KB or Backpack Swings

Alt. Lunges

Sit-Ups

*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

20 Glute Bridges*

*Hold 20th rep for 10-20 seconds

-Rest as needed b/t Sets-

read more →

4/16/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 High Knees

:30 Butt Kicks

5 Inch Worms

10 Scap Push-Ups

10 DBL DB or Backpack Push Press

5 Push Ups

Metcon (4 Rounds for time)

EMOM style…Every 4:00 x 4 Sets:

400m Run (about 2-2:30)**

15 DBL DB or Backpack Ground to Overhead

10 Push-Ups

EMOM = Every (4th) Minute On the Minute. On each (4th) minute’s start, perform the listed movement and corresponding reps, resting when finished that respective task until the start of the next (4th) minute, where you’ll perform the next movement/reps.

**Athlete choice cardio if no space to run! Have a treadmill?

(Score is Time Each Set)

Finisher

Accumulate 3:00 Hollow Hold*

*Every time you break, 10 DB or Backpack Hammer Curl & Press

read more →

4/15/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Bike, or Row

10 Alt. Reverse Lunges

10/10 Single Arm DB or Backpack Row

Metcon (AMRAP – Rounds and Reps)

18 Min ARMAP:

12-9-6

Air Squats

Alt. Backpack Lunges*

DB or Backpack Bent Rows

*Option to wear as a backpack or hold in the front rack position

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/14/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

20 Single Unders

20 Fast Single Unders

20 High Jump Single Unders

10 Double Under Taps

:20 Double Unders or Double Under attempts

2 Rounds:

6/6 Bulgarian Split Squats

8 DBL DB or Backpack Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

15 Min ARMAP:

60 Double Unders or Single Unders or Plate Hops

15 Backpack Sumo Deadlift High Pulls

15 Backpack Hang Power Cleans

15 Sit-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/13/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up…

2 Rounds:

100m Run or :30 Jumping Jacks

10 Alt Step-Ups (or Reverse Lunges)

5 DBL DB or Backpack Deadlifts

5 DBL DB or Backpack Hang Muscle Snatch

10 Alt Sit Outs

Metcon (No Measure)

8 Min EMOM:

MIN 1 – 100m Run (or :30 of Mt. Climbers or Alt Sit Outs)

MIN 2 – 14 Box Jumps or Alt Step Ups or Reverse Lunges

-Rest 2:00-

8 Min EMOM:

MIN 1 – 15 DBL DB or Backpack Snatches

MI 2 – 10 Burpees or Up-Downs

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

Finisher

3 Sets:

:30 DB or Backpack Hollow Flutter Kicks

:30 Supermans

-Rest 1:00 b/t Sets-

read more →

4/12/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Min AMRAP:

:30 Run, Bike or Row

5/5 Side Plank Rotations

10 Air Squats (:03 eccentric)

10 Backpack Bent Over Rows

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

1:30 Run, Bike, or Row

:30 Star Side Plank L

:30 Star Side Plank R

20 Air Squats

10 Backpack Bent Over Rows

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

**High Knees or Mt. Climbers if no space to run! Have a treadmill?

Accessory Work

Cool Down…

3:00-5:00 Yoga Flow:

Up Dog

Down Dog

Child’s Pose

Lizard

Pigeon

read more →

4/11/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 KB or Backpack Sumo Deadlift

10 Alt. Bodyweight Lunges

10 Hollow Rocks

5 KB or Backpack Swings

Rest 1:00

2 Rounds:

5 KB or Backpack Sumo Deadlift High Pulls

10 Paused Jump Squats

:30 Hollow Hold

10 KB or Backpack Swings

Metcon (AMRAP – Rounds and Reps)

7 Min ARMAP:

10 KB or Backpack Sumo Deadlift High Pull

10 KB or Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

5 Min AMRAP:

10 KB or Backpack Swings

10 KB or Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

3 Min ARMAP:

10 KB or Backpack Muscle Snatch

10 KB or Backpack Front Squats

10 Tuck-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

Finisher..

3 Sets:

20 Lying Leg Lifts

20 Hollow Flutter Kicks (1R/1L = 1Rep)

20 Russian Twists (1R/1L = 1 Rep)

-Rest as needed b/t Sets-

read more →

4/10/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 ON / :30 OFF @ 75% Effort (conversational pace)

MVMT 1 – Jump Rope (or Plate Hops)

MVMT 2 – Alt Lunges

MVMT 3 – Up Downs

MVMT 4 – Sit Ups

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – MAX Double Unders, Single Unders, or Plate Hops

MIN 2 – MAX Alt. Jump Lunges or Backpack Weighted Lunges

MIN 3 – MAX Up-Downs

MIN 4 – MAX Sit-Ups

MIN 5 – Rest

(Score is Total Reps)

EMOM = Every Minute On the Minute

read more →

4/9/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down Dog

6 Alt. Groiners w/twist

1 Round:

5/5 DB or Backpack Single Arm Strict Press

5/5 DB or Backpack Single Arm Front Squats

10 Up-Downs

1 Round:

10 DBL DB or Backpack Push Press

10 DBL DB or Backpack Front Squats

200m Jog or 1:00 of Burpees

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 DBL DB or Backpack Shoulder to Overhead

20 DBL DB or Backpack Front Squats

200m Run w/ Backpack (about 1:00)

AMRAP = As Many Rounds or Reps As Possible

**High Knees or Mt. Climbers if no space to run! Have a treadmill?

(Score is Rounds + Reps)

Accessory Work

3 Sets:

:30 Hollow Hold

Immediately into …

MAX Plank Hold (Advanced: weighted w/ backpack)

-Rest as needed b/t Sets-

read more →

4/8/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

:40 High Knees (:20 rest)

:40 Butt Kicks (:20 rest)

:40 Backpack Sumo Deadlift High Pulls (:20 Rest)

Into …

4 Min EMOM:

MIN 1 – 10 Backpack Ground to OH

MIN 2 – 10 Push-Ups + Max Plank

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

Metcon (No Measure)

18 Min EMOM:

MIN 1 – :50 of Row, Bike, Run*

MIN 2 – 18 Backpack Ground to Overhead

MIN 3 – 15 Push-Ups*

*Advanced: Wear backpack for extra challenge!

**High Knees or Mt. Climbers if no space to run! Have a treadmill?

read more →

4/7/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

25 Front Jacks

25 Seal Claps

Then, 3 Rounds:

5/5 Single Leg Box Squats or 10 Slow Air Squats

30 Hollow Flutter Kicks (L/R = 1 Rep)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10-15-20-25…and so on

Backpack Squat Cleans

Up-Down Over Backpack

*200m Run (or 1:00 cardio of your choice) after each full set

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

4/6/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up…

2 Rounds:

1:00 Jog, Bike, or Row**

10 Up-Downs

10 Med Ball or Backpack Deadlifts

10 Ball Slams or Backpack Thrusters

1:00 Jog, Bike, or Row**

**High Knees or Mt. Climbers if no space to run! Have a treadmill?

Metcon (AMRAP – Rounds and Reps)

WOD…

20 Min ARMAP:

10 Burpees (Advanced: Dynamic Push Up to Squat!)

30 Double Unders, Single Unders, or Plate Hops

20 Backpack Ground to Overhead

30 Backpack Sumo Deadlight High Pulls

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

Finisher…

3 Sets:

:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

30 Alt. Bird Dogs

15/15 Clam Shells

Rest as needed b/t sets

read more →

4/4/20 HOME WORKOUT

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:

20 Squats

5 Inch worms

30 Jumping Jacks

Metcon

Metcon (Time)

For time:

50 Mountain Climbers

40 Jumping Jacks

30 Bicycle Crunches

20 Commandos

10 Burpees

20 Plank Jacks

30 High Knees

40 Lunges

50 Butterfly Sit Ups

read more →

3/7/20 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Partner T-Jumps

10 Partner Crawl and Jump Overs

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch

BTN Push Press

Power Snatch (10 Minutes to build and find weight for WOD!)

Metcon (Weight)

Every :30 for 20 Min

1 Power Snatch (155/105)
-Scaled-

20 Min EMOM

2 Power Snatch (75/55)

*Beginners should scale weight to a moderate load and perform 2 reps on the minute, resting as needed to ensure proper mechanics.

*Substitute DB for barbell if needed.

read more →

3/6/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds (progress the Row each round):

10 Rower Strokes (legs only- damper on 8-10)*

10 Partner Push Ups

10 Alt. Groiners

10 Cossack Squats

10 Partner Wall Balls

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Full speed Strokes

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (30:00 time cap):

100 Push Ups

100 Cal Row

100 Wall Balls (20/14)

25 Lengths Farmers Carry (AHAP)

50 Cal Row

50 Wall Balls

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
-Scaled-

IN TEAMS OF 2…

FOR TIME (30:00 time cap):

70 Push Ups

70 Cal Row

70 Wall Balls (20/14)

25 Lengths Farmers Carry (AHAP)

40 Cal Row

40 Wall Balls

read more →

3/5/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

1:00 Jump Rope

10 PVC Good Mornings (RD3: Empty Bar)

10 Alt. Cossack Squats (PVC all rounds)

10 PVC Tempo OH Squats (33X1) (RD3: 5 Reps w/ Empty Bar)

Overhead Squat (3-3-3-3-3*)

Build to a challenging set of 3 reps!

*Pause :02 first two reps.

Metcon (Time)

4 Rounds:

20 TTB

20 Box Jump Overs (24/20)

1:00 Rest
-Scaled-

4 Rounds:

15 K2E

15 Box Step Overs (20/18)

1:00 Rest

read more →

3/4/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

10 Up Downs

10 Scap Pull Ups

2 Rounds:

10 Ring or Bench Dips

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups
*Advanced Athletes w/out muscle ups, sub Burpee Pull Ups.

-Scaled-

E2MOM x 20 MINUTES

MIN 1 & 2 – 200m Run

MIN 3 & 4 – 5 Up-Downs + 5 Pull Ups or Ring Rows + 5 Bench Dips

read more →

3/3/20 CrossFit near Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Alt. Groiners

1:00 Bootstrappers

Then…

2 Rounds:

10 Air Squats

10 Alt. Elbow Punches

2 Rounds:

10 Paused Jump Squats

10 RDLs

2 Rounds w/ Empty Bar:

10 Back Squats

10 Hang Power Cleans

Back Squat (15 Min to establish 10RM!)

Metcon (Time)

4 Rounds (11:00 time cap):

75 Double Unders

15 Hang Power Cleans (95/65)
-Scaled-

4 Rounds (11:00 time cap):

30 Double Under Attempts / 75 Plate Hops / 150 Singles (1:30 max)

10 Hang Power Cleans (65/45)

read more →

3/2/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

15 Cal Row

20 PT, 20 ATW

Then, 2 Rounds

20 Shoulder Taps (Scaled: Plank Shoulder Taps)

5 Inch Worms

:20 Hollow Hold

10 Band Pull Aparts

10 Light KB Swings

10 Pendlay Row w/ Empty Barbell (pause @ chest :02)

Pendlay Row (4 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 Cal Row

10 HSPU

20 KB Swings (70/53)

-Rest 2:00-

5 Min AMRAP:

10 Cal Row

10 HSPU

20 KB Swings (70/53)
-Scaled-

5 Min AMRAP:

10 Cal Row

10 Push Ups or DB Push Press (20/15)

12 KB Swings (26/18)

-Rest 2:00-

5 Min AMRAP:

10 Cal Row

10 Push Ups or DB Push Press (20/15)

12 KB Swings (26/18)

read more →

2/29/20 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner and an empty barbell…

1 ROUND EACH…

P1: AMRAP of…

5 Push-Up to Down Dog

10 Sit Ups

15 Air Squats

P2: Run 400m

When P2 returns from Run, switch!

Then…

2 ROUNDS EACH…

P1: AMRAP of…

5 Snatch Grip RDL

5 Muscle Snatch

5 Hang Power Snatch

P2: 15 Burpees

When P2 finishes Burpees, switch!

Metcon (Time)

IN TEAMS OF 2…

18 Rounds (30:00 time cap):

4 Burpees Over Bar

6 Hang Power Snatch (95/65)(RX+135/95)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.
-Scaled-

14 Rounds:

4 Burpees Over Bar

6 Hang Power Snatch (45/35) or 8 Alt. DB Snatches (20/15)

100m Run

Accessory Work

100 TTB or K2E

read more →

2/28/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Row

Then, 20 Partner Wall Balls

Then 1 Round, holding light KB:

10 Alt. Forward Lunges

10 Alt. Reverse Lunges

10 Alt. Box Step Ups

Back Rack Lunge (4 x 6 AHAP)

Metcon (AMRAP – Reps)

3 Rounds for reps, 1:00 at each station:

Wall Balls (20/14)

Box Jumps (24/20)

Goblet Squat (53/35)

Pull Ups

-Rest 1:00 b/t rounds.
-Scaled-

3 Rounds for reps, 1:00 at each station:

Wall Balls (14/10)

Box Jumps or Step Ups (18/12)

Goblet Squat (18)

Jumping Pull Ups or Ring Rows

:40/:20 work/rest if necessary!

read more →

2/27/20 CrossFit Free Trial Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 Front Jacks

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Elbow Punches

Hang Power Clean (pause :02 at knee)

Front Squat (pause :02 in hole)

Push Press

Jerk

Clean and Jerk (20 min to build to a heavy single!)

Metcon (Time)

30 DB Man-Makers (50/35)
-Scaled-

20 DB Man-Makers (15/10)

read more →

2/26/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

12 Min EMOM:

Round 1

Min 1: Easy Pace Row

Min 2: 8/8 SA KB Sumo Deadlifts

Min 3: 30 Single Unders + Alt. Lunge and Twist

Round 2

1: Moderate Pace Row

2: 8/8 SA KB Deadlifts

3: 30 Alt. Leg Single Unders + Alt. Groiners

Round 3

1: Moderate Pace Row

2: 8/8 SL KB RDL

3: 30 Big Jump Single Unders + Inch Worms

Round 4

1: 30s Workout Pace Row

2: 2 Lengths SA Farmers Carry

3: 30 Double Unders + Tuck Ups

Metcon (Time)

3 Rounds:

ON 2:00 CLOCK…500m Row (rest remainder)

ON 2:00 CLOCK…Farmers Carry (AHAP)

ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 V-Ups

-1:00 Rest b/t Rounds-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)
-Scaled-

-350m Row

-Farmers Carry (26/18)

-Sub 20 Single Unders or Plate Hops for DUs (+10 Sit Ups)

Accessory Work

TABATA, 8 SETS :20 ON / :10 OFF*

DB Hammer Curl

DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

read more →

2/25/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Row

10 Tempo Push-ups (31X1)

10/10 SA DB Floor Press (3331)

10/10 SA DB Arnold Press

1 Round:

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Row

DB Bench Press (3 x 7 AHAP)

Find a challenging weight to use for all 3 sets!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 Cal Row

15 DB Bench Press or Floor Press (50/35)

3 Wall Walks
-Scaled-

15 Min AMRAP:

10 Cal Row

10 DB Bench Press or Floor Press (20/10)

3 Wall Walks or 6 Push Up to Down Dog

read more →

2/24/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

5 Inch Worms

5 RDL w/ Empty Bar (:03 eccentric)

Then…8 Tempo Deadlifts @ 50% or less (3131)

Deadlift (2-2-2-2-2)

15 Minutes to build to a heavy double!

Metcon (Time)

WOD:

4 Rounds (16:00 time cap):

15 C2B Pull-ups

15 Deadlifts (185/125)

400m Run
-Scaled-

4 Rounds (16:00 time cap):

15 Jumping Pull-ups or Ring Rows

10 Deadlifts (75/50)

200m Run

read more →

2/22/20 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (4 x 3 @ 75-80%)

*Pause :02 first two reps.

Metcon (Time)

IN TEAMS OF 2 (15:00 time cap)…

2 Rounds:

1000m Row

80 Wall Balls

60 Box Step Overs (40/25)(20″/18″)

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
-Scaled-

IN TEAMS OF 2 (15:00 time cap)…

2 Rounds:

800m Row

60 Wall Balls

40 Box Step Overs (15/10)(18″12″)

*P1 works while P2 rests. Athletes must switch on the rower every 200m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

read more →

2/21/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

1:00 Jump Rope

5 Up-Downs

5/5 ½ Kneeling Bottoms Up KB Press

10 Light DB Sumo Deadlifts

10 Light DB Swings

5 Up-Down Devils Press

Double-Unders (Learn the skill!)

If proficient, Triple Unders.

Metcon (Time)

For Time (15:00 time cap)

40 Up-Down Devils Press (50/35)
-Scaled-

30 Up-Down Devils Press (20/15)

read more →

2/20/20 CrossFit for Beginners New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds

10 Up Downs

10 Light KB Swings

7 Ring Rows (RD2: Scap Pull Ups)

Then 2 Rounds 5 Reps w/ Empy Bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Clean

Clean Pull + Clean (1-1-1-1-1)

15 Min to build to a challegning single!

Metcon (No Measure)

12 Min EMOM:

MIN 1 — 4 Power Cleans (185/135)(RX+225/155)

MIN 2 — :40 Max Reps of KB Swing (53/35)

MIN 3 — :40 Max Reps of Pull Up
-Scaled-

12 Min EMOM:

MIN 1 — 4 Power Cleans (95/65) or 8 DB Hang Power Cleans (20/15)

MIN 2 — :40 Max Reps of KB Swing (53/35)

MIN 3 — :40 Max Reps of Pull Up

read more →

2/19/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Row (Easy Pace)

Then 2 Rounds w/ a light DB:

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

1 Length SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

1 Length SA DB OH Walk (R)

Then 2 Rounds w/ empty barbell:

10 Alt Elbow Punches

7 Strict Press

7 Push Press

7 Push Jerks

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

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

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

6 Push Jerk (155/105)

12 Push Ups

15 Cal Row
-Scaled-

10 Min AMRAP:

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

9 Band Assisted Push Ups

12 Cal Row

read more →

2/18/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

Then 2 Rounds:

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms

5 Tuck Ups

Then 2 Rounds:

8 Scap Pull-Ups

8 RDL (empty bar)

8 Kipping Swings

8 K2E/TTB

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

Metcon (Time)

30-20-10*

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

TTB

*50 Double Unders after each full set.

-15:00 time cap.
-Scaled-

Rep Scheme: 20-15-10

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

TTB: K2E or Lying Leg Raises

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

read more →

2/17/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row (or Run)

10 Reverse Lunges w/ Twist

10 Push Up to Down Dog

8 Alt Box Step Ups

8 Up Downs

8/8 SA KB Swings

Kettlebell Clean (12 Minutes of practice!)

Beginners: Assisted Clean (using free hand)

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

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

Metcon (Time)

For Time (24:00 cap):

500m Row (or 400m Run)

50 Box Jumps (24/20)

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

30 Burpees

500m Row (or 400m Run)

30 Burpees

40 DBL KB FR Lunges

50 Box Jumps

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

For Time (24:00 cap):

300m Row (or 200m Run)

40 Box Jumps or Step Ups (18/12)

30 Bodyweight Reverse Lunges

20 Burpees to Box or Up Downs

300m Row (or 200m Run)

20 Burpees to Box or Up Downs

30 Bodyweight Reverse Lunges

40 Box Jumps or Step Ups

300m Row (or 200m Run)

read more →

2/15/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds :

10 Partner Push Ups

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

5 Inch Worms

5 Bench Press w/ Empty Bar (3211)

Bench Press (3 x 10 AHAP)

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

WOD Warm Up

2 Rounds:

10 KB Deadlifts

10 Scap Pull Ups (RD2: Pull Ups)

10 Tuck Ups (RD2: K2E)

10 KB SDHP

Metcon (AMRAP – Rounds and Reps)

18 Min ARMAP:

15 SDHP (95/65)

12 TTB

9 Strict Pull Ups

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

15 SDHP (65/55)

12 K2E

9 Pull Ups or Ring Rows

200m Med Ball Run (14/10)

read more →

2/14/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 2 Rounds:

200m Run

:30 Hollow Hold

:30 Wall Sit

5/5 SL Glute Bridge

10 Push Up to Down Dog

10 Alt. Walking Lunges

10 Light KB Swings

Metcon (AMRAP – Rounds and Reps)

35 Min AMRAP:

800m Run

20 Push-Ups

30 Sit-Ups

40 Alt. Walking Lunges

50 KB Swings (53/35)

1:00 Athlete Choice**

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

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

Mt. Climbers
-Scaled-

35 Min AMRAP:

400m Run

10 Push-Ups

15 Sit-Ups

20 Alt. Walking Lunges

25 KB Swings (53/35)

1:00 Athlete Choice**

-2:00 Rest b/t rounds-

read more →

2/13/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Row

5 Up Downs

10 Light KB Swings

7 Light Up-Down Devil’s Press

Then 2 Rounds 5 Reps w/ Empy Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

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

15 Min to build to a challegning single!

Metcon (5 Rounds for time)

Every 4:00 for 5 Rounds:

7 Up-Down Devil’s Press (35/20)

14 DB Front Squats

16 Cal Row

-Rest Remainder of the Time-

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

Every 4:00 for 5 Rounds:

3 Up Downs

7 Plate G2OH (15/10)

10 Plate Front Squats

12 Cal Row

read more →

Comp Class 2/12/2020

CrossFit Turbocharged – Barbell Club

the last one???

View Public Whiteboard


Warm-up

2 rounds, 5 reps each

RDL

clean pull

muscle clean

front squat

strict press

push press

split jerk or push jerk

Weightlifting

EMOM until you find a 1RM for the day

1 clean and jerk

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

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

Metcon

A. AMRAP 5:00

10 alt. KB snatch (53/35)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

-rest 2:00-

B. AMRAP 5:00

10 dual KB snatch (53/35)

1 length filly KB carry (L)

1 length filly KB carry (R)

-rest 2:00-

C. AMRAP 5:00

5 alt. KB snatch (70/53)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

Accessory Work

go to chipotle for a celebratory burrito with coach Katie 🙂

read more →

2/12/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

P1: Row (Moderate Pace)

P2: Completes (then athletes switch!)

8 Alt. Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

2 Rounds:

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!)

8 RDL’s

8 Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

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

Muscle Ups

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

Hang Power Clean (155/105)

-Rest 3:00-

5 Min AMRAP:

Pick-Up Where You Left Off!
-Scaled-

*Sub Burpee Pull Ups or Pull Ups for MU.

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

read more →

2/11/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Reverse Single Unders

:30 Double Unders/ Double Under attempts

Then, 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Strict Press

5 Push Press

5 Push Jerk

5 Split Jerk

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

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

Metcon (AMRAP – Reps)

12 Min EMOM:

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

MIN 2 – 5 Burpees then 40 Double Unders

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

12 Min EMOM:

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

MIN 2 – 5 Up Downs then 40 Plate Hops

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

read more →

2/10/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

– Row (RD1: Easy, RD2: Moderate pace)

– SLOW Bootstrappers

– Tempo Good Mornings w/ Empty Bar (3111)

– 3 RDL + 3 Pendlay Row (Empty Bar)

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

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

Christine (Time)

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

*Sub 400m Run for row.

*Deadlift should be considered relatively light and done unbroken.

-Scaled-

3 Rounds:

300m Row (or 200m Run)

12 Deadlifts (75/55)

21 Box Jumps or Step Ups (12)

read more →

2/8/20 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Row → :20 Working Pace/:40 Recovery pace*

*Every round of :20 Work, increase the pace!

Then, 3 Rounds:

5 Bootstrappers

10 Alt. Cossack Squats

10 Wall Balls

5 Kipping Swings

5 TTB/K2E

Metcon (AMRAP – Reps)

IN TEAMS OF 4…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Wall Balls (20/14)

STATION 2 — Cal Row

STATION 3 — TTB

STATION 4 — Push Ups

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 / P4 on S4 and rotates down. Teammates rotate between stations 1,2,3,4 and all partners rest at same time. 3:00 rest b/t sets.
-Scaled-

*2:00 work / 1:00 rest at each station

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Wall Balls (14/10)

STATION 2 — Cal Row

STATION 3 — K2E

STATION 4 — Band Assisted Push Ups or DB Floor Press

Accessory Work

4 SETS FOR QUALITY:

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

read more →

2/7/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

5 Inchworms

10 Alt. Lunge and Twist

10 Scap Pull-Ups

2 Rounds:

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps (Scaled: High Plank)

5 Kipping Swings

2 Rounds:

2 Wall Walks

5/5 DB Push Press

5 Pull Ups

Handstand Walk (10 Minute practice!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

2 Muscle-Ups

8 Handstand Push-Ups

16 Alt. DB Snatch (50/35)
-Scaled-

12 Min AMRAP:

2 Burpee Pull Ups

8 HRPU or Band Assisted Push Up

16 Alt. DB Snatch (20/10)

read more →

2/6/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Jump Rope

3 Rope Walks

Then 2 Rounds with empty barbell:

5 RDL

5 Muscle Clean

5 Clean High Pull

5 Front Squats

…Then, 3 squat Cleans from each position.

3 Position Clean (3 sets of complex with no misses.)

-Position 1

-Above Knee

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

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

2 Rope Climbs

25 Hang Power Cleans (75/55)

75 Double Unders
-Scaled-

15 Min AMRAP:

2 Rope Walks

15 Hang Power Cleans (75/55)

30 Double Unders or 75 Plate Hops or Single Unders

read more →

Comp Class 2/5/2020

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


penultimate comp class with coach Katie 🙁

Warm-up

2 rounds (start with bar and build to 50% of 1RM snatch)

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Weightlifting

3-3-3 (65%, 75%, 85% of 1RM squat snatch)

Power Snatch

when running clock hits 5:00…

3-3-3 (65%, 75%, 85%)

Squat Snatch

when running clock hits 10:00…

3-3-3 (105%, 110%, 115%)

Snatch Pull

when running clock hits 15:00…

3-3-3 (115%, 120%, 125%)

Snatch-Grip RDL

Metcon

A. E3MOM x9:00

12 cal row

9 back squats from the floor (135/95)

6 bar-facing burpees

B. For Time:

Buy In: 100ft handstand walk

3 rounds of

10 sumo DLHP (95/65)

10 pendlay row (95/65)

10 push-ups

Cash out: 50ft handstand walk

C. 7:00 AMRAP

6 sprints (length of gym)

6 lengths farmers carry AHAP

6 lengths OH DB carry AHAP

read more →

2/5/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (1-1-1-1-1)

*Start moderate and build to a challenging single rep!

WOD Warm Up

Line Drills:

Heel Walking

Toe Walking

Toy Soldiers

Alt. Lunges

High Knees

Butt Kicks

Metcon (Time)

3 Rounds (12:00 time cap):

400m Run

15 Front Squat (135/95)

*Load should allow for the set of 15 to be completed in no more than two sets.
-Scaled-

3 Rounds (12:00 time cap):

200-300m Run

15 Front Squats (85/60) or Goblet Squats (26/18)

read more →

2/4/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4:00 Bike/Row

Then 3 Rounds:

10 Bootstrappers

10 KB Deadlifts

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Metcon (3 Rounds for reps)

DEATH BY (7:00 Cap)….

6 KB Swings (70/53)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20/12)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Pull-Ups (RX+ C2B)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue on minute until clock runs out.
DEATH BY (7:00 Cap)….

6 KB Swings (26/18)

Reps increase by 6 every minute. 6-12-18, and remain at 18 for completion of workout.

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20/18)

Reps increase by 5 every minute. 5-10-15, and remain at 15 for completion of workout.

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Jumping Pull-Ups or Ring Rows

Reps increase by 4 every minute. 4-8-12, and remain at 12 for completion of workout.

Accessory Work

Farmers Carry AHAP 20 Lengths

read more →

2/3/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

Then 1 Round:

200m

10 Push Up to Down Dog

:30 DB Overhead Hold

15 Sit-ups

Then 2 Rounds w/ empty bar:

5 Push Press

5 Strict Press

Strict Press (1-1-1-1-1)

*Start moderate and build to a challenging single rep!

Metcon (Time)

For Time (15:00 cap):

400m-300m-200m

Run

12-12-12

DB Strict Press (50s/35s)

30-30-30

Sit-Ups
-Scaled-

300m-200m-100m

Run

12-12-12

DB Strict Press (20s/10s)

20-20-20

Sit-Ups (or 1:00 plank hold)

read more →

2/1/20 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:

P1: Row *

P2: 5 Inch Worms

5 Bootstraps

20 Single Unders

*P1 Rows until P2 completes their work, then switch roles.

Then 2 Rounds:

P1: Row*

P2: 10 Good mornings (empty bar)

10 Scap Pull-Ups

20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then switch roles.

Deadlift (10 Minutes to find WOD weight!)

Metcon (Time)

IN TEAMS OF 2…

For Time (25:00 time cap):

60 Cal Row

60 Pull-Ups

40 Deadlift (185/135)(RX+275/185)

200 Double Unders

60 Cal Row

200 Double Unders

40 Deadlift

60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order.
-Scaled-

For Time (25:00 time cap):

40 Cal Row

40 Pull-Ups

20 Deadlift (95/65)

200 Single Unders or Plate Hops

40 Cal Row

200 Single Unders or Plate Hops

20 Deadlift

40 Pull-Ups

40 Cal Row

read more →

1/31/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Row (easy)

:30 Med Ball Deadlift

:30 Alt. Groiners

:30 Glute Bridges

Then, 1 Round:

1:00 Row (moderate)

:30 Med Ball Push Press

:30 Alt. Cossack Squats

:30 Sit Ups

Then, 1 Round:

1:00 Row (WOD pace)

:30 Med Ball G2OH

:30 Alt. Lunges

Turkish Get Up (10 Minutes to find a challenging weight for 1R/1L!)

Metcon (Time)

5 Rounds (28:00 time cap):

20 Slam Ball (20/14)(RX+40/25)

20 Alt. DB Suitcase Lunge (35/20)

20 Cal Row

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.
-Scaled-

5 Rounds (28:00 time cap):

20 Slam Ball (14/10)

20 Alt. DB Suitcase Lunge (15/10) or BW Lunges

15 Cal Row

-Rest 2:00 b/t Sets-

Accessory Work

3 Sets:

12/12 SA DB Rows (Moderate)

1:00 Hollow Flutter Kicks

read more →

1/30/20 CrossFit Collingswood Haddonfield Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PVC Pass Through Lunges

10 Scap Pull-Ups

10 Push Ups

Then…

2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Strict Press

OHS

Hang Snatch

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

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (Weight)

12 Min EMOM:

MIN 1 – 3 Hang Power Snatch (155/105)(RX+185/135)

MIN 2 – 9, 12, or 15 TTB

MIN 3 – 9, 12, or 15 HRPU
-Scaled-

12 Min EMOM:

MIN 1 – 3 Hang Power Snatch (75/50) or 10 Alt. DB Snatch (25/15)

MIN 2 – 9, 12, or 15 K2E

MIN 3 – 9, 12, or 15 Band Assisted Push Ups

read more →

1/29/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 — :30 Slow Air Squats (31X1) / :30 Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 High Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Alt. Box Step-Ups

2 Rounds:

:20 Active Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Shoulder Rolls Back

:20 Alt. Lunge and Reach

:20 ATWs

-Rest as Needed b/t Sets-

2 Rounds:

8/8 Barbell Elbow Punches

8 Push Press (empty bar)

8 Strict Press (empty bar)

Strict Press (3-3-3-3-3)

*Start moderate and build to a challenging set of 3.

Metcon (Time)

3 Rounds (12:00 time cap):

15 Push Press (115/75)

25 Box Jumps (24/20)

1:00 Rest
-Scaled-

3 Rounds:

15 Push Press (45/35)

15 Box Jumps or 20 Alt. Step Ups (18/12)

1:00 Rest

read more →

Comp Class 1/29/2020

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10/10 internal band rotation

10/10 external band rotation

5 DB strict press

3 wall walks

Then…

20 shoulder taps right into

30 second handstand hold

-rest 90 seconds-

Accumulate 100ft of handstand walk

B. Barbell Warm Up

1 rounds with empty barbell:

5 snatch-grip RDL

5 snatch pull

5 muscle snatch

5 BTN press

5 hang snatch

Weightlifting

E2MOM x12:00

1 BTN push press + 2 BTN jerk

(50%, 60%, 70%, 80%, 85%, 90% of 1RM BTN push press)

Metcon

PARTNER WORKOUT BITCHEZ

In teams of 2:

2 rounds:

100 DU

100 push jerk (135/95)

100 cal row

100 meter back rack lunge (135/95)

100 burpees

LOL GOOD LUCK

Accessory Work

3 rounds:

20 suitcases

20 leg lifts over KB

20 russian twists with KB

read more →

1/28/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

Then Squat Warm Up (starting @ air squats)

Back Squat (3-3-3-3-3)

*Start moderate and build to challenging set of 3.

Metcon (Time)

3 Rounds (12:00 time cap):

13 Back Squats (155/105)

300m Row

1:00 Plank Hold

*Squat can come from ground or rack.
-Scaled-

3 Rounds:

9 Back Squats (85/60) or Goblet Squats (26/18)

200m Row

1:00 Plank Hold

read more →

1/27/20 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Then 3 Rounds:

5 Up-Downs

5 Inchworms

5 Kipping Swings

5 Box or Ring Dips

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

WOD Warm Up

2 Rounds w/ empty bar:

8 RDL

8 Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Muscle-Ups (Sub: 30 Burpee Pull Ups) (5:00 time cap!)

With remaining time…

2 Rounds:

7 Power Cleans (135/95)

7 Burpees Over Bar

into…

2 Rounds:

5 Power Cleans (155/105)

7 Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)

7 Burpees Over Bar
-Scaled-

Sub 20 Burpee Pull ups or Pull Ups for MUs. (5:00 time cap)

Power Cleans (85/60) or DB Hang Power Cleans (25/15)

All rounds, 5 Burpees Over Bar.

read more →

1/25/19 Team Lawall Adaptive Athlete Cross Training!

CrossFit Turbocharged – Barbell Club

View Public Whiteboard

Warm-up

2 Rounds:

10 JJ

5 Up-Downs

10 Arm Circles FWD

10 Arm Circles REV

10 Arm Crosses

5 Inch Worms (Sub: 10 Seated Chest -To-OH Presses)

Clean and Jerk (20 Minutes to learn skill!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 Wall Balls (Sub DB Press, Clean and Press, Thruster)

8 Dips (Rings, Box)

:30 Jump Rope

2 Lengths Farmers Carry

read more →

1/25/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Lunges

5 Inch Worms

10 Alt. Groiners

2 Wall Walks

Then 2 Rounds:

10 Up-Downs

10 Jump Squats

20 Shoulder Taps (Scaled: High Plank Shoulder Taps)

10 Light KB Swings

Handstand Push-ups (Learn the skill!)

*If proficient, 3×8 deficit HSPU or HS Walk!

Handstand Walk

WOD Warm Up

1 Round w/ empty bar:

7 RDL

7 Muscle Cleans

7 Front Squats

7 Push Press

7 Thrusters

Metcon (Time)

For Time, with a Partner:

120 Thrusters (135/95)

120 KB Swings (70/53)

*P1 works while P2 rests. Reps can be broken up and completed in any order.
-Scaled-

For Time, with a Partner:

120 Thrusters (75/50)

120 KB Swings (26/18)

read more →

1/24/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing AMRAP: 5 Bootstrappers + 5 Push-up to Down-Dog.

With the Same Partner…

5 Min AMRAP:

10 Partner Push Ups

10 Partner Sit Ups

15 Syncrho Jump Squats

Baseline Aerobic Test (Time)

On a 12:00 running clock…

Run 1 Mile then in Remaining Time Max Meters on Rower

*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
-Scored on 9/25/19.

Baseline Bodyweight AMRAP (AMRAP – Rounds and Reps)

12 Min ARMAP:

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups
-Scaled-

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

-Rest 5:00-

Then…12 Min ARMAP:

4 Band Assisted Pull-ups or Ring Rows

8 HRPU or Band Assisted Push Ups

12 Sit-ups

read more →

1/23/20 CrossFit for Beginners New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

9 Plate Deadlifts

7 Up-Downs

5 Bootstrappers

1 Round:

9 Plate Push Press

7 Plate G2OH

5 Burpees

1 Round:

7 Good Mornings w/ empty Bar

7 Strict Press w/ empty Bar

7 Dual DB Deadlifts

Strict Press (5-5-5-5-5)

Build to a challenging set of 5 reps!

Metcon (Time)

5 Rounds (10:00 time cap):

25 Plate G2OH (45/25)

15 Dual DB Deadlifts (75/45)
-Scaled-

5 Rounds:

15 Plate G2OH (25/15)

10 Dual DB Deadlifts (25/15)

read more →

1/22/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Groiners

10 Glute Bridges

10 Supermans

10 Alt. Cossack Squats

2 Rounds:

1:00 Row

10/10 Banded Side Steps*

5 Back Squats w/ Empty Bar (pause :02 in hole)

Back Squat (20:00 to test a 5RM!)

Metcon (AMRAP – Reps)

2 Min AMRAP:

Max Effort Burpees

-Rest 3:00-

2 Min AMRAP:

Max Cal Row

*1 cal = 1 rep.
-Scaled-

Sub Up-Downs for Burpees.

Accessory Work

Accessory: 3 x 20 Dual KB Psoas March

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

read more →

Comp Class 1/22/2020

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds (start with bar and build to 50% of heaviest snatch.)

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Then…

Weightlifting

3-3-3 (65%, 75%, 85% of 1RM squat snatch)

Power Snatch

when running clock hits 5:00…

3-3-3 (65%, 75%, 85%)

Squat Snatch

when running clock hits 10:00…

3-3-3 (105%, 110%, 115%)

Snatch Pull

when running clock hits 15:00…

3-3-3 (115%, 120%, 125%)

Snatch-Grip RDL

Metcon

4:00 AMRAP

15 DB deadlift (50/35)

10 DB hang power clean (50/35)

5 DB push jerk (50/35)

Rest 2:00 then…

4:00 AMRAP

10 burpees over DB

20 DU

Rest 2:00 then…

4:00 AMRAP

15 DB deadlift (55/40)

10 DB hang power cleans (55/40)

5 DB push jerk (55/40)

**Every Rep short of 260 equals 1 length bear crawl. **

read more →

1/21/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Cal Row

8 Up-Down Box Step Ups

10 Banded Good Mornings

5 Box Jumps

Then, 2 Rounds w/ empty barbell

5 RDL

10 Alt. Elbow Punches

5 Muscle Clean

5 Clean High Pull

5 Hang Power Clean

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

4 sets to build to a heavy triple!

Metcon (Time)

For Time (16:00 time cap):

15-12-9

Hang Power Cleans (95/65)

Box Jumps (20)

into…

12-9-6

Hang Power Cleans (135/95)

Box Jumps (24)

into…

9-6-3

Hang Power Cleans (185/125)

Box Jumps (30)

*Goal is three increasing heights for the Box Jump.
-Scaled-

Hang Power Cleans (70/55)

Box Jumps or Step Ups (18)

*Follow RX rep schemes, keep weight on bar and box height constant throughout entire WOD.

read more →

1/20/20 CrossFit Gyms Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Then, 2 Rounds:

:30 Arm Circles (:15 FWD :15 REV)

:30 Alt. Scorpions

:30 Alt. Lunge and Reach

:30 Bird Dogs

Then, 3 Rounds:

5 Inchworms

10 Scap Push Ups

10 Scap Pull Ups

Kipping (15 Minutes to work on progressions!)

*Beginners: Learn to Kip!

*Intermediate/Advanced…

5 Sets for QUALITY:

2 Kipping Swings + 2 Pull-Ups + 2 Kipping Swings + 2 C2B Pull Ups

*Increase reps by 1 each set. (Ex. 2nd set: 3 Kips + 3 Pull-Ups + 3 Kips + 3 C2B Pull Ups. 3rd Set: 4 Kips + 4 Pull-Ups…)

RX+ Increase reps by 2 each set!

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

8 C2B Pull-Ups

8 Gobelt Squats (50/35)

200m Run
-Scaled-

12 Min AMRAP:

8 Pull-Ups or Ring Rows

8 Goblet Squats (20/15)

100-200m Run

read more →

1/17/20 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

20 Jumping Jacks

20 Mountain Climbers

20 Alt. Cossack Squats

20 Hollow Flutter Kicks (L/R = 1 rep)

20 Air Squats

10 Alt. Groiners

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Pistols (Learn the skill!)

Metcon (AMRAP – Reps)

10 Min EMOM:

MIN 1 — AMRAP of 10 Mt. Climbers + 5 V-Ups

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

10 Min EMOM:

MIN 1 — AMRAP of 5 Slam Balls + 5 Up Downs

MIN 2 — Row or Bike, Moderate Effort

read more →

1/16/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner and a Wall Ball:

(Partners stand facing each other with space between to throw the ball)

2 Rounds:

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Burpees

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Push Press

Hang Power Clean

Jerk

Power Clean + Jerk (3-3-3-3)

Build to a challenging triple!

Metcon (Time)

In teams of 2…

For Time (18:00 time cap):

120 Wall Balls (20/14)

40 Power Clean & Jerk (135/95)

120 Wall Balls

30 Power Clean & Jerk

*One partner works while the other rests. Workout must be completed in order. Split reps any way.
-Scaled-

In teams of 2…

For Time (18:00 time cap):

80 Wall Balls (14/10)

20 Power Clean & Jerk (85/60)

80 Wall Balls

20 Power Clean & Jerk

*Sub DB for Barbell in Clean & Jerk (25/15)

read more →

Comp Class 1/15/2020

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

A. Warm up

2 rounds:

10/10 internal band rotation

10/10 external band rotation

5 DB strict press

3 wall walks

Then…

20 shoulder taps right into

30 second handstand hold

-rest 90 seconds-

Accumulate 100ft of handstand walk

B. Barbell Warm Up

1 round with empty barbell:

5 snatch-grip RDL

5 snatch pull

5 muscle snatch

5 BTN press

5 hang snatch

Weightlifting

E2MOM x12:00

2 snatch balance + 1 OHS

(50%, 60%, 70%, 80%, 85%, 90% of 1RM OHS)

Metcon

D. On an 18:00 running clock…

3 rounds:

8m front rack lunge (110/80)

8 bar facing burpees

8m front rack lunge (110/80)

8 bar facing burpees

Then in remainder of time…

Find 1RM of

1 hang clean + 2 front squats

*must use same barbell throughout workout*

E. For Time:

60 DU

5 thrusters (110/80)

60 DU

10 thrusters (110/80)

60 DU

20 thrusters (110/80)

Accessory Work

3 rounds:

10/10 stir the pot on MB

10 MB v-ups

20 MB russian twists

read more →

1/14/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Row (Moderate)

10 PVC Pass Throughs

10 Push-Up to Down Dog

:30 Jump Rope

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press (Hold lockout :03)

Push Press (:03 eccentric)

Split Jerk

Push Press + Split Jerk (15 min to build to challenging (2 + 1))

Metcon (Time)

4 Rounds (20:00 time cap):

75 Double Unders

500m Row

25 HRPU
-Scaled-

4 Rounds (20:00 time cap):

75 Single Unders or Plate Hops

350m Row

15 HRPU or Band Assisted Push Ups

Accessory Work

3 Sets:

25 Empty Barbell Curls

25 Glute Bridges

*Rest as needed b/t sets.

read more →

1/13/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 1 Round:

:30 Active Bar Hang

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrappers

Then, 2 Round:

10 Kip Swings

10 Tuck-Ups

10 Alt Groiners

10 Light KB Swings

Weighted Pull-ups (4 x 5 AHAP)

*Rest 1:30 b/t sets.

**Beginners, learn skill Kipping/TTB.

Metcon (AMRAP – Reps)

TABATA 1 – KB Swings (53/35)

TABATA 2 – Air Squats

TABATA 3 – TTB or Sit Ups

TABATA 4 – Box Jumps (24/20)

-1:00 Rest b/t Tabatas-
-Scaled-

KB Swings (26/18)

Sub K2E for TTB, Lying Leg Raises for Sit Ups

Box Jumps or Step Ups (18/12)

read more →

1/11/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then with a partner and a Wall Ball:

(Partners stand facing each other with space between to throw the ball)

2 Rounds:

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Burpees

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds…

20 Min AMRAP:

100m Run

12 Wall Balls (20/14)

6 Burpees

(P1 completes a full round while P2 rests then switch.)

CASH OUT: 3 Min ME Partner Push Ups (100 reps max)

*Face each other, high five in middle!
-Scaled-

20 Min AMRAP:

100m Run

12 Wall Balls (14/10)

6 Burpees to Box or Up Downs

(P1 completes a full round while P2 rests then switch.)

CASH OUT: 3 Min ME Partner Push Ups (50 reps max)

*Face each other, high five in middle!

Accessory Work

Barbell or DB Curl Ladder:

10-1 then 1-10 @ light-Moderate weight

read more →

1/10/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Easy Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrappers

1:00 WOD Pace Row

1:00 Push-up to Down-Dog

-Rest 1:00-

2 Rounds w/ Light DBs:

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

DB Bear Complex (10 minutes to build to WOD weight!)

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

Metcon (AMRAP – Reps)

21 Min EMOM:

MIN 1 – Max Reps of DB “Bear Complex” (50/35)

MIN 2 – 2 Rope Climbs

MIN 3 – 20 Cal Row

-Rest at :50 mark of each minute to allow :10 rest/transition.

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press
-Scaled-

21 Min EMOM:

MIN 1 – DB “Bear Complex” (15/10)

MIN 2 – 2 Rope Walks

MIN 3 – :40 ME Row

read more →

1/9/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Singles

5 Inch Worms

10 PVC Pass Throughs

5/5 SA KB Strict Press

:20 Bar Hang

Then 2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

Snatch Balance

OHS

Snatch Balance + OHS (15 Minutes to build to challenging (1 + 2).)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 Unbroken Double Unders*

10 K2E

5 Strict Ring Dips

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

7 Min AMRAP:

10 KB Sumo DL High Pull (53/35)*

10 K2E

5 Strict Ring Dips

*KB SDHP increase by 5 reps each Round.
-Scaled-

7 Min AMRAP:

20 Single Unders

10 K2E or Lying Leg Raises

5 Box/Bench Dips

-Rest 2:00–

7 Min AMRAP:

10 KB Sumo DL High Pull (26/18)

10 K2E or Lying Leg Raises

5 Box/Bench Dips

read more →

1/8/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

12 Alt. Groiner + OH Twist

10 Scap Pull Ups

6 Boot Strappers

10 Kipping Swings

Then…2 Rounds:

12 Jump Squats

6 Burpees

10 Ring Rows

6 Pull Ups

Then 2 Rounds 5 Reps w/ empt bar:

RDL + Muscle Clean

Front Squat

Push Press

Thruster

Thruster (3-3-3-2-2-2)

Build to a heavy double!

Fran (Time)

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

15-12-9

Thrusters (75/55)

Pull Ups/Jumping Pull Ups

**Athletes can sub DBs for barbell.

**Remember both movements should be completable in no more than 3 sets!

Accessory Work

Accumulate 3:00 L-Sit

read more →

Comp Class 1/8/2020

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


CYCLE 4- LAST CYCLE WITH COACH KATIE

Warm-up

2 rounds (start with bar and build 50% of heaviest squat snatch.)

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Weightlifting

3-3-3 (65%, 75%, 85% of 1RM squat snatch)

Power Snatch

when running clock hits 5:00…

3-3-3 (65%, 75%, 85%)

Squat Snatch

when running clock hits 10:00…

3-3-3 (105%, 110%, 115%)

Snatch Pull

when running clock hits 15:00…

3-3-3 (115%, 120%, 125%)

Snatch-Grip RDL

Metcon

A. On running clock…

600m sprint

Max calories on assault bike until clock reaches 4:00

*Athlete with the largest differential between 600m time and calories biked owes their difference subtracted by smallest difference in burpees* (each second on run=1. Each calorie biked=1)

B. 12:00 AMRAP

Partner A: 50yd sled push (225/135) *25yd down and back*

Partner B: 5 DB goblet squats (75/50) + 5 DB ground to shoulder (75/50)

Accessory Work

3 rounds:

5/5 high plank KB drags

20 leg lifts over KB

20 banded deadbugs

read more →

1/7/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Moderate Row

16 Alt. Lunges (Bodyweight)

12 KB Swings (light!)

Then, 2 Rounds:

5 HRPU

10 Ring Rows

5 Up/Down Dogs

10 Alt. Windmills

Dumbbell Pullover (4 x 8 AHAP)

Superset w/ Alt. Rotating Med Ball Toss x 10-20 AHAP/AFAP

Metcon (AMRAP – Reps)

4 Rounds:

1:00 Max Cal Row

1:00 KB Swing (53/35)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-
-Scaled-

4 Rounds:

:40 Max Cal Row

:40 KB Swing (26/18)

:40 KB Goblet Lunges -or- BW Lunges -or- Air Squats

-1:00 Rest b/t Sets-

read more →

1/6/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps (Scaled: 1 Wall Walk)

Then, 2 Rounds:

5 Inchworms

10 KB Deadlifts (easy weight!)

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Deadlift (3-3-3-3*)

Start moderate and build across 4 sets to a challenging triple!

*:03 eccentric all reps.

Metcon (Time)

8-6-4-2-4-6-8

Deadlift (185/135)(RX+275/185)*

*After Every Set Complete…

8 HSPU

16 Slam Balls (20/14)(RX+40/25)

-17:00 time cap-
-Scaled-

8-6-4-2-4-6-8

Deadlift (95/65)*

*After Every Set Complete…

8 DB Strict Press (15/10)

16 Slam Balls (14/10)

read more →

1/3/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Row (Easy pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

Then…

:30 Row (Moderate pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

Then…

:30 Row (Fast pace)

10 Kipping Swings

10 Wall Balls

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Pendlay Row (4×8 AHAP)

*To be completed after WOD!

read more →

1/2/20 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

10 Alt Groiners

10 Bootstrappers

5 Inchworms

5 Pause Jump Squats

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Snatch (20 Min to test 1RM!)

Metcon (AMRAP – Reps)

On a 5:00 running clock…

30 Burpees

Max Reps of Power Snatch (95/65)
-Scaled-

On a 5:00 running clock…

20 Burpees to Box or Up Downs

Max Reps of Power Snatch (45/35) or Alt DB Snatch (20/15)

read more →

12/30/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round…

5 Inch Worms

10 Dual DB Deadlifts

10/10 SA DB Bent Row

2 Rounds…

10 Scap Push-Ups

5 Bootstrappers

10 KB Swings

10 DB Deficit Push-Ups

Then 2 Rounds w/ empty bar:

5 Tempo Bench Press (3131)

5 Bench Press- no tempo

Bench Press (3 x ME @ Body weight*)

-Rest 3:00 b/t sets-

*If unable to bench press current BW for at least 6-8 reps, perform 3 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Metcon (Weight)

12 Min EMOM:

MIN 1 – 10 Dual DB G2OH (50/35) or Plate G2OH (45/35)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

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

Score is weight on the DB.
-Scaled-

12 Min EMOM:

MIN 1 – 10 Dual DB G2OH (20/10) or Plate G2OH (15/10)

MIN 2 – 12 Box Jumps or Step Ups (18/12)

MIN 3 – 5 DB Renegade Rows (10/5)

read more →

12/28/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery!

Then, 3 Rounds:

1:00 Row (EZ → Mod → Hard)

10 Inch Worms → 10 BW Good mornings → 10 BB Good mornings

10 Scap Pull-Ups → 5 Tight Kipping Swings → 5 Kipping Hanging Knee Raises

Metcon (Time)

With a partner, 4 Rounds (32:00 time cap):

20 Deadlift (275/185)

40 TTB

60 Ball Slams (20/14)(RX+40/25)

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-Scaled-

With a partner, 4 Rounds (32:00 time cap):

20 Deadlift (95/65)

40 K2E

60 Ball Slams (14/10)

Accessory Work

Body Weight Push Ups

3 x ME

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 Rounds with empty barbell:

5 snatch grip RDL

5 muscle snatch

5 hang snatch

5 overhead squat

5 hang snatch

WOD warm-up: (after strength)

50 single unders–>50 DU

10 air squats–> 10 jump squats

10 KB deadlifts–> 10 KB swings

10 DB clean–> 10 DB clean and jerl

5/5 DB SA strict press–> 5/5 DB SA push press

10 jumping pull-ups–>10 pull-ups

5 DB front squats

5 DB thrusters

5 up/downs–>5 burpees

Strength/Gymnastics

12:00 to find 1RM of the following complex:

1 snatch grip deadlift + 2 Hang Snatch + 2 Overhead Squat

Conditioning

For Time:

100 DU

90 squats

80 KB swings (70/53)

70 alt DB clean and jerks (50/35)

60 box jumps

50 pull-ups

40 sit-ups

30 DB thrusters (50/35)

20 cal row

10 burpees over rower

read more →

12/27/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (5-5-5-5)

Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

Set 4 – 50-60% x 5

*Deload week. Reps should be smooth and mechanics perfect.

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Strict Press

Push Press

Thruster

Metcon (Time)

For Time (9:00 cap!):

21-15-9

Thruster (95/65)

Burpees to Target (6″)
-Scaled-

For Time (9:00 cap!):

21-15-9

Thruster (65/45)

Burpees to Target (6″)

or

15-12-9

Thrusters (65/45)

Up-Downs or Burpees to Box

**Sub DB Thrusters!

read more →

12/26/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds (empty bar where applicable):

12 Cal Row

30 Singles Unders (RD 1-2)/ Double Unders (RD3)

5 RDL

5 Snatch High Pull

5 Muscle Snatch

5 Hang Power Snatch

Power Snatch (3-3-3-3-3)

Build to a challenging triple!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

3 Power Snatch(135/95)(RX+185/135)

15 Cal Row

20 Unbroken Double Unders or 40 Unbroken Single Unders

**If trip-up on the rope, start the set of DU or SU over.
-Scaled-

15 Min AMRAP:

3 Power Snatch (85/60)

10 Cal Row

20 Unbroken Single Unders

read more →

12/24/19 OPEN GYM ONLY 9-11AM (all other classes cancelled!!)

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds…

5 Bootstrappers

10 Squat Jumps

2 Rounds…

5 Push Ups

10 Plank Shoulder Taps

2 Rounds w/ empty bar…

10 RDL

5 Muscle Clean + Push Press

Metcon (Time)

12 Days of Fitness

For time:

Day 1 – 100m Run

Day 2 – Power Clean (185/125)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)

Day 5 – TTB

Day 6 – HRPU

Day 7 – Plate G2OH (45/35)

Day 8 – Wall Balls (20/14)

Day 9 – Deadlifts (185/125)

Day 10 – Alt. Lunges

Day 11 – DB Thrusters

Day 12 – Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-

For time:

Day 1 – 100m Run

Day 2 – Power Clean (65/55)

Day 3 – Burpees to Box

Day 4 – DB Push Press (20/10)

Day 5 – K2E

Day 6 – HRPU or Band Assisted Push Up

Day 7 – Plate G2OH (15/10)

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts (65/55)

Day 10 – Alt. Lunges

Day 11 – DB Thrusters

Day 12 – Pull Ups or Ring Rows

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold

-Rest 90 Seconds-

Gymnastics

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

B. EMOM x3 minutes

1 wall walk

8 hip taps

C. 10:00 of Max distance attempts at Handstand walk

Metcon

A. For Time:

Buy In: 100 DU

5 RFT

5 dual KB snatch (53/35)

10 alt. SA DB snatch (50/35)

15 power snatch (95/65)

Cash Out: 100 DU

B. EMOM x5:00

8 cal assault bike

1 power clean @85% of max

Rest 2:00 then…

C. EMOM x5:00

6 cal assault bike

1 clean and jerk @85% of max

Accessory Work

3 sets

10 GHD sit-ups

10 weighted leg raises on bench

10 total plate twists on GHD

read more →

12/23/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Supermans

10 Scap Push Ups

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

Then 2 Rounds 5 reps w/ empty bar:

Strict Press (Hold lockout)

Push Press (:03 eccentric)

Push Press (5-5-5-5)

Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

Set 4 – 50-60% x 5

*Deload week. Reps should be smooth and mechanics perfect.

WOD Warm Up

1 Length of each…

Butt Kicks

High Knees

Side Shuffle Right

Side Shuffle Left

Skip

Skip and Reach

Toes Only Walk

Heels Only Walk

Metcon (Time)

3 Rounds for time:

500m Row

400m Run

*Rest 2:00 b/t Sets.
-Scaled-

3 Rounds for time:

350m Row

200m Run

*Rest 2:00 b/t Sets.

read more →

12/21/19 Holiday Party @ 6:30PM!!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms + Push-Up

5 Bootstrappers

10 PVC Pass Thrus

10 Hollow Rocks

10 Scap Pull-Ups

5 Kipping Swings

Then, 2 Rounds with emtpy barbell:

5 Snatch Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Hang Power Snatch

Metcon (Distance)

With a partner…17 Min AMRAP:

P1 Completes…

6 TTB

5 Power Snatch (95/65)

4 Overhead Squat

100m Sprint or 50 Mountain Climbers**

P2 Completes…

Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**L/R = 1 Rep
-Scaled-

With a partner…17 Min AMRAP:

P1 Completes…

6 K2E

5 Power Snatch (45/35) -or- Power Clean

4 Overhead Squat (45/35) -or- Front Squat

100m Sprint or 30 Mountain Climbers**

P2 Completes…

Max Meters on Rower

Accessory Work

KB Swings

10 x 10 AHAP

-Rest :30 between sets.

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

Line Drills:

High knees

Butt Kicks

Side shuffle (left)

Side shuffle (right)

Karaoke (left)

Karaoke (right)

Tin Man March

Scoops

Forward lunge

Hip rotations inside

Hip rotations outside

Strength/Gymnastics

12:00 to find 1RM of the following complex:

1 deadlift+2 hang squat cleans+2 shoulder to overhead

Conditioning

Death By:

25m Sprint

read more →

12/20/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

12 Min EMOM:

Min 1: Alt. Lunges → Jump Lunges → Alt. Box Step Ups → Box Step Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Double-Unders (Learn the skill!)

*If proficient, go for DU PR or practice TUs!

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – Max DB Box Step-Overs (40/30)

MIN 2 – Max Double Unders

MIN 3 – Max Plank Hold (RX+ weighted)

*:50 work / :10 rest for all working minutes.

*For plank hold, not cumulative! Rest whenever you break!

Score is combined total of Step Overs and DUs.
-Scaled-

15 Min EMOM:

MIN 1 – Max DB Box Step-Overs (15/10)

MIN 2 – Max Plate Hops or Single Unders

MIN 3 – Max Plank Hold

*:30 work / :30 rest for all working minutes.

*Cumulative plank hold, resting when needed!

read more →

12/19/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK, 30 BK, 30 JJ

Then, 2 Min each side FR mobillty!

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Hang Power Clean (RD2: Hang Squat Clean)

Front Squat

Push Press (RD 2: Jerk)

Clean and Jerk (Build to a heavy single!)

Metcon (Time)

“Cali Love (15:00 cap)”

30 Squat Clean & Jerk* (155/105)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
-Scaled-

30 Power Clean & Jerk (85/60) -or- DB Hang Clean & Jerk (20/10)

*Perform 3 Up Downs after every 5 C&J reps. Workout ends with 3 Up-Downs after the 30th rep.

read more →

12/18/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

10 Alt Lunge and FR Reach

10 Tempo Air Squat (31X1)

8 Alt Groiners

6 Push Up to Down Dog

4 Burpees

:20 Glute Bridge Hold

Front Squat (5-5-3-3-1-1)

18 min to test 1RM!

Metcon (Time)

“Speed Demon”

3 Rounds (10:00 cap):

30 Single DB Front Squats (35/25)

30 Burpees
-Scaled-

3 Rounds (10:00 cap):

20 Single DB Front Squats (15/10) or Air Squats

20 Burpees to Box or Up Downs

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

5 thumb up I,Y,T complex with DB or 2.5# plate

5 thumb down I,Y,T complex with DB or 2.5# plate

Weightlifting

A. E2MOM x12 minutes

3 Tempo Overhead Squats @32X1 (50%, 60%, 70%, 80%, 85%, 90%)

B. EMOM x10 minutes

1+2+3

Strict press + Push press + Push jerk @ 85% of 1RM of strict press

Metcon

A. For Time:

Buy In: 25 cal ski erg

21-15-9-15-21

squat cleans (135/95)

burpee over bar

21-15-9-15-21

G2OH with plate (45/35)

burpee plate hops

Cash Out: 25 cal ski erg

B. 3 RFT:

2 lengths SA OH KB carry (70/53)

2 lengths SA front rack KB carry (70/53)

2 lengths SA farmers carry (70/35)

2 lengths plate pinch (35/25)

Accessory Work

3 sets:

10/10 MB side toss

20 total MB sit up and throw (10ft apart)

20 rainbow slam ball

rest as needed

read more →

12/17/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

8 DB Deadlift

8/8 Single Arm DB Bent Over Row

:20 Hollow Hold → :20 Hollow Body Hang

8/8 Single Arm DB Floor Press

8 Up Downs

Renegade Row (4 x 6 AHAP)

*1 Rep = Push-up + Row L + Row R

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

5 Strict or C2B Pull-Ups*

10 HRPU

15 Up Downs to Plate

*Athlete choice each round on Strict or C2B Pull-Ups
-Scaled-

20 Min AMRAP:

5 Band Assisted Pull Ups

10 HRPU

10-15 Up Downs to Plate

1 Min Rest

read more →

12/16/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10 PVC Pass Throughs→ 8 Push Up to Down Dog→6 Pike Push Up

10 Strict Press→ 8 Push Press→ 6 Push Jerk

1:00 Row (EZ→Mod→Hard)

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

15 min to test 1RM!

WOD Warm Up

Build to challenging weight in Push Jerk to be used in WOD!

For example…

5 Push jerks + 5 Cal Row (95/65#)

5 Push Jerks + 5 Cal Row (135/95#)

5 Push Jerks + 5 Cal Row (155/105#)

Metcon (Time)

For Time (15:00 cap):

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

Push Jerk (155/105)*

*15 Cal Row After Every Set
-Scaled-

For Time (15:00 cap):

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

Push Jerk (85/60)*

*10 Cal Row After Every Set

read more →

12/14/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

200m Row

:30 High Plank

5 HRPU

10 Sit Ups

5 Bench Press w/ Empty Bar (:03 eccentric)

Bench Press (3 x ME)

*Advanced Athletes use bodyweight.

*Intermediate-Beginner Athletes use 70% of 1RM.

Bench Press (3 x ME)

*Advanced Athletes use bodyweight.

*Intermediate-Beginner Athletes use 70% of 1RM.

Metcon (Time)

In Teams of 3 (35:00 Cap)…

For Time:

10k Row*

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.

**Prefer to Run? Run 10k, switching every 200m.
-Scaled-

8k Row

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 5 Hand Release Push-ups + 10 Sit-Ups during their rest period.

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 Rounds:

1:00 single unders

10 up/downs–>burpees

10 ring rows–>jumping pull ups

Then…

2 rounds:

10 banded glute bridges

5/5 cross body RDL with KB

10 superman

5 deadlifts

Strength/Gymnastics

E2MOM until you miss the same weight twice:

1 DEADLIFT

*time starts once reach 85%*

Conditioning

A. E2MOM x10:00

10 burpee pull ups

35 DU

-Rest 3:00-

B. E2MOM x10:00

5 burpee pull ups

20 DU

*wear weighted vest

rest until relatively recovered and then:

C. EMOM x12:00

Min 1: 8 cal ski erg

Min 2: 10 cal assault bike

Min 3: 12 cal row

read more →

12/13/19 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (5-3-1-1)

Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

Set 4 – 90-95% x 1+

1+ athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Metcon (Time)

For Time (10:00 cap):

30 Front Squat (135/95)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

In the workout, we are looking for intensity. This workout needs to be scaled properly. Sets of 10+ in the squat when fresh. In the second set, sets may be smaller but should be able to move the bar for at least 5 reps at a time. For the pull-up, same deal…needs to be bigger sets and quick sets. This workout is most effective at a moderate-light bar and fast pull-ups.
-Scaled-

For Time (10:00 cap):

20 Front Squats or Alt. FR Lunges (65/55) or Goblet Squats (26/18)

20 Pull-Ups

15 Front Squats or Alt. FR Lunges (65/55) or Goblet Squats (26/18)

15 Pull-Ups

read more →

12/12/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

10 Bootstrappers

8 Up Downs

6 Good Mornings (empty bar)

4 Inch Worms

2 Push Up to Down Dog

6 RDL (empty Bar)

Then 5 Tempo Deadlifts @ 50% or less.

Sumo Deadlift (3 x 5 @ 75-80%)

*3 second eccentric all reps!

Metcon (Distance)

16 Min EMOM

MIN 1 – :45 ME Row or 100m Sprint

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
-Scaled-

16 Min EMOM

MIN 1 – :30 ME Row (:30 rest!)

MIN 2 – 5 Burpee to Box + 5 Deadlift (95/65)

read more →

12/11/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)

10 Alt. Box Step Ups → Low Box Jump → Higher Box Jump

10 MB Push Press → MB Thruster → Wall Ball

Max Height Box Jump (Distance)

Max Height Box Jump
12 minutes to build safely to a Max Height Box Jump!

Metcon (Time)

“STRAIGHT 100”

For Time:

25 Cal Row

20 Wall Balls (20/14)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls

30 Box Jumps

25 Cal Row

50 Wall Balls

50 Box Jumps

25 Cal Row

*20:00 Time Cap.
-Scaled-

For Time:

20 Cal Row

10 Wall Balls (14/10)

10 Box Jumps or Step Ups (18/10)

20 Cal Row

20 Wall Balls

20 Box Jumps or Step Ups

20 Cal Row

30 Wall Balls

30 Box Jumps or Step Ups

20 Cal Row

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold*

-Rest 90 Seconds-

*hold handstand facing wall so that only nose and toes are touching wall at top of hold for strong hollow position*

Gymnastics

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

C. 10:00 of max distance attempts at Handstand walk

Metcon

A. For Time

30 Bear Complexes (135/95)

*every time you break: Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)*

**Must keep hands on barbell in order to be considered unbroken. So if you drop from the BTN press to the ground that is considered broken and you owe a round of Cindy**

E. For Time

160 DU

10m Regional Lunge (50/35)

24 alternating DB thruster (50/35)

10m Regional lunge

24 alternating DB thruster

10m Regional Lunge

160 DU

*14:00 time cap

Accessory Work

3 sets. Rest as needed.

20 leg lifts over KB

5/5 turkish get up sit ups

20 windshield wipers

5 reverse hypers

read more →

12/10/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds w/ Light DBs:

8 Alt. Suitcase Lunge

8 Arnold Press

8 Deadlifts

8 Push Ups to Down Dog

Then 2 Rounds w/ Empty Bar:

5 Strict Press (hold lockout)

5 Push Press (:03 eccentric)

Push Press (5-3-1-1)

Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

Set 4 – 90-95% x 1+

1+ athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP:

2 DB Devil’s Press (50/30)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP.
4 Min AMRAP:

2 DB Devil’s Press (20/10)(*Up-Down instead of full burpee)

6 DB Push Press

8 DB Alt. Suitcase Lunges or Box Step Ups

-Rest 1:00-

Repeat!

read more →

12/9/19 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

Then, 2 Rounds w/ Light KB or DB:

6/6 Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Presses

6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Turkish Get Up (12 Minutes to test a max for 2L/2R!)

Metcon (AMRAP – Rounds and Reps)

20 Min ARMAP:

15 Up-Downs

30 Double Unders

1:00 Static Hold*

30 Double Unders

15 KB Swings (70/53)

1:00 Static Hold*

*Static Hold Options:

Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack
-Scaled-

20 Min ARMAP:

10 Up-Downs

30 DU Taps or Plate Hops

1:00 Static Hold*

30-60 Single Unders

10 KB Swings (26/18)

1:00 Rest

read more →

12/7/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

Then…

1 Round w/ empty bar:

P1: 5 RDL + 5 Muscle Clean + 5 Hang Power Clean + 5 Hang Squat Cleans

P2: 6 Alt. Groiners & 6 Bootstrappers until P1 is done.

Then switch roles!

1 Round:

P1: 10 Scap Pull-Ups + 5 Kipping Swings + 5 K2E or TTB

P2: 10 Tempo Ring Rows

Then switch roles!

Metcon (Time)

With a partner, for time (25:00 time cap):

200m Sprint

30 Hang Power Clean (135/95)

50 TTB

200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)

40 TTB

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)

30 TTB

200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
-Scaled-

*200m Run (split 100m each)

*20 Cleans (85/60 for all rounds)

*30 K2E

*200m Run (split 100m each)

Accessory Work

Weighted Push Up

3 x 10 AHAP

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

Run 100m

10 toe touch jumping jacks

10 box step ups

10 box jumps

5 box jumps overs

then…

2 rounds: with empty barbell

5 RDL

5 muscle clean

5 hang power clean

5 strict press

5 push press

Conditioning

For Time:

50 DB box overs (50/35)

50 Power Clean (95/65)

50 Push Press (95/65)

-400m run-

40 DB box overs (50/35)

40 Power Clean (105/75)

40 Push Press (105/75)

-300m run-

30 DB box overs (50/35)

30 Power Clean (115/85)

30 Push Press (115/85)

-200m run-

20 DB box overs (50/35)

20 Power Clean (125/95)

20 Push Press (125/95)

-100m run-

10 DB box overs (50/35)

10 Power Clean (135/105)

10 Push Press (135/105)

Strength/Gymnastics

5 RFT:

3 C2B pull ups

4 pull ups

5 TTB

-rest :30-

*do not hop off bar until TTB are done*

read more →

12/6/19 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3-3-3-3)

Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

Set 4 – 85-90% x 3+

3+…perform max reps at that weight with the goal of at least 3.

Metcon (Time)

9-7-5-15-12-9

Front Squat (155/105)

Bar Facing Burpee

*15:00 time cap.

**Compare to 6/21/19
-Scaled-

9-7-5-12-9

Front Squat (75/55) or Goblet Squat

Burpee Over Bar

read more →

12/5/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Cossack Squats

10 Alt. Box Step Ups

10 Shoulder Taps (Scaled: 2 Wall Walks)

:20 Bar Hang

Then 2 Rounds:

10 Jumping Squats

5 Inch Worms

10 RDL (empty Bar)

5 Ring Rows

5 Pull Ups

Then, 5 Temp Deadlifts @ 50% or less.

Deadlift (3 x 5 @ 75-80%)

*3 second eccentric all reps!

Metcon (Time)

4 Rounds (16:00 time cap):

5-15-25-35 Box Jumps (30/24)

9 Strict Pull-Ups

12 HSPU or DB Strict Press (50/35)

6 Deadlifts (225/160)
-Scaled-

4 Rounds (16:00 time cap):

5-10-15-20 Box Jumps or Step Ups (18/12)

9 Jumping Pull Ups or Ring Rows

12 DB Strict Press (20/10)

6 Deadlifts (95/65)

read more →

12/4/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 minutes on Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridges

10 PT

10 ATW

20 Alt. Elbow Punches (empty bar)

:20 Barbell Overhead Hold

7 Strict Press

7 Push Press

Push Press (3-3-3-3)

Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

Set 4 – 85-90% x 3+

3+…perform max reps at that weight with the goal of at least 3.

Metcon (Time)

For Time (7:00 cap):

50 Cal Row

50 Up-Downs to Plate
-Scaled-

35 Cal Row

35 Up-Downs to Plate

Accessory Work

IN TEAMS OF 2…

400m KB Farmer Carry (70/53)

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

Warm up

2 rounds

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

5 thumb up I,Y,T complex with DB or 2.5# plate

5 thumb down I,Y,T complex with DB or 2.5# plate

Weightlifting

A. E2MOM x12 minutes:

3 Tempo Overhead Squats @32X1 (50%, 60%, 70%, 80%, 85%, 90%)

B. 12 minutes to build to a heavy 1RM of SA DB push jerk each side

Metcon

A. E2MOM x10 minutes

10 burpees

100 DU

Rest 5 minutes then…

B. EMOM x5 minutes

5 burpees

50 DU

Rest 5 minutes then…

C. Every 30 seconds x2:30 minutes

2 burpees

25 DU

Accessory Work

50ft Yoke walk

:30 single arm plank (right)

:30 single arm plank (left)

20 banded dead bugs

20 MB Russian twists (20/14)

read more →

12/3/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

10 PVC Pass Throughs

10 Boot-Strappers

5 Tempo Air Squats (3131)

10 Ring Rows

5 Pull ups

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Hang Power Snatch (15 minutes to build to a heavy triple!)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

36 Air Squats

12 Hang Power Snatch (115/75)

6 Muscle-Ups

*Sub Jumping MUs or Burpee Pull Ups for MU’s
-Scaled-

16 Min AMRAP:

24 Air Squats

8 Hang Power Snatch (65/55)

6 Pull Ups or Ring Rows

read more →

12/2/19 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills…

Walking Knee to Chest

Side Shuffle Left

Side Shuffle Right

High Knees

Butt Kicks

Broad Jumps

Then 2 Rounds:

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second eccentric)

10 Pendlay Row (empty bar)

Pendlay Row (4 x 8 AHAP)

Metcon (Time)

“Rannie”

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round

**20:00 time cap
-Scaled-

In place of DUs…

– Plate Hops

– 1:00 / :50 / :40 / :30 / :20 of DU attmepts

– 100-80-60-40-20 Single Unders

Or…

25-20-15-10-5*

Double Unders

Sit-ups

*200m Run After Each Full Round

**20:00 time cap

read more →

11/30/19 CrossFit for Beginners Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

5/5 Cross Body KB RDL

5 RDL w/ Empty Bar (:03 Eccentric)

10 Alt. Jump Lunges

15 Plate Hops

:20 Trunk Twists

:20 Hollow Flutter Kicks

Deadlift (12 minutes to build to heavy set of 4 reps!)

Metcon (Time)

For Time (15:00 time cap):

Buy in: 200m Single Arm KB Farmer Carry (70/53)

Then 5 Rounds:

7 Deadlift (245/175)

27 Double Unders

Cash out: 200m Single Arm KB Farmer Carry (70/53)
-Scaled-

Buy in: 100m Single Arm KB Farmer Carry (26/18)

Then 5 Rounds:

7 Deadlift (95/65)

27 Plate Hops or 54 Single Unders

Cash out: 100m Single Arm KB Farmer Carry (26/18)

read more →

11/29/19 OPEN GYM 9AM-11AM

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a Partner…

400m Run (Together)

Then, 4 Rounds:

Partner 1:

10 Air Squats

5 Inchworms

10 Up Downs

5 Glute Bridges (:02 Hold at the top)

Partner 2

Plank Hold until P1 is finished.

Metcon (AMRAP – Rounds and Reps)

“Georgie”

Buy in: 65 Sit Ups

Then, 21 Min AMRAP:

7 Burpees

11 Push-ups

22 KB Swings (53/35)
-Scaled-

6 Up-Downs

9 Band Assisted Push Ups

12 KB Swings (26/18)

read more →

11/27/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (5-5-5-5*)

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Set 4 – 85% x 5+

5+ = max reps at that weight with the goal of at least 5.

Metcon (Time)

3 Rounds:

14 Cal Row

14 Front Rack Reverse Lunge (115/75)

400m Run

1:00 Rest
-Scaled-

3 Rounds:

10 Cal Row

14 Front Rack Reverse Lunge (45/35)

200m Run

1:00 Rest

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard

Warm-up

2 rounds

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold*

-Rest 90 Seconds-

*hold handstand facing wall so that only nose and toes are touching wall at top of hold for strong hollow position*

Gymnastics

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

B. 2-3 Max distance attempts at Handstand walk

Metcon

C. For Time

100m run

15 deadlifts (225/155)

200m run

50 DU

400m run

50 DU

200m run

15 deadlifts (225/155)

100m run

D. AMRAP x7:00, goal is 5 rounds

1 bar muscle up

2 C2B pull ups

3 Pull ups

4 TTB

5 Devil’s Press (50/35)

*Try to stay on bar for duration of gymnastics movements. Only popping off to get Devil’s Presses done*

Rest 3 minutes

AMRAP x7:00, goal is 5 rounds

1 power clean (135/105)

2 front squats (135/105)

3 push presses (135/105)

4 back squats (135/105)

5 burpees

*try to keep barbell movements unbroken to finish the complex. Only dropping bar to get burpees done*

Accessory Work

3 sets

10 alternating hammer curls

10 barbell curls

10 banded tricep pull downs

10 skull crushers

Rest as needed

read more →

11/26/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

8 Alt. Groiners

8 Pause Jump Squats

8/8 SL Glute Bridges

8 V-Ups

2 Rope Walks

Rope Climb (10 Minutes to practice skill!)

WOD Warm Up

2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (185/135)(RX+225/160)

*Power Cleans are intended to be heavy singles for advanced athletes.

1 Rope Climb = 1 Rep
-Scaled-

*Sub Rope Walks, Close-Grip Pull Ups, or Ring Rows for Rope Climbs.

*Power Cleans (75/50) or DB Hang Power Cleans (20/15)

read more →

11/25/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min EMOM:

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → ½ Kneeling Bottoms Up KB Press (:30L/:30R) (light, slow, steady!)

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press w/ :02 Lockout

Push Press w/ :03 Eccentric

Push Press (5-5-5-5*)

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Set 4 – 85% x 5+

5+ = max reps at that weight with the goal of at least 5.

Metcon (Time)

For Time (14:00 time cap):

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)

*10 TTB after every completed set.
-Scaled-

20-15-10

Cal Row

DB Push Press (20/10)

*10 K2E after every completed set.

read more →

11/23/19 CrossFit Gym Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

30 Mt. Climbers

30 Jumping Jacks

Then 3 Rounds:

10 Partner Wall Balls

100m Run

Metcon (Time)

With a partner…

4 Rounds (37:00 time cap):

400m Run

60 Wall Balls (20/14)

60 Box Jumps (24/20)

*Partners run the 400m together. For the Wall Balls and Box Jumps, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the Wall Balls and Box Jumps, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.
-Scaled-

4 Rounds (37:00 time cap):

200m Run

40 Wall Balls (14/10)

40 Box Jumps (18/12)

read more →

11/22/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (2-2-2-2-2-2)

*Build to a heavy double!

Metcon (AMRAP – Reps)

9 Min EMOM:

MIN 1 – Max Front Squats (155/105)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max TTB

Score is max total reps of FS & TTB combined.
-Scaled-

9 Min EMOM:

MIN 1 – 10 Front Squats (65/55) or Goblet Squats (26/18)

MIN 2 – Max Dual KB FR Hold or Suitcase Hold

MIN 3 – Max K2E (rest by :40 mark)

read more →

11/21/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Partner T-Jumps

10 Partner Crawl and Jump Overs

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull-Down

Muscle Clean

Hang Power Clean

Push Press

Jerk

Power Clean + Jerk (10 Minutes to build and find weight for WOD)

Metcon (Weight)

Every :30 for 20 Min:

1 Power Clean and Jerk (200/145)
-Scaled-

20 Min EMOM:

2 Power Clean and Jerk (75/55)

*Beginners should scale weight to a moderate load and perform 2 reps on the minute, resting as needed to ensure proper mechanics.

*Substitute DB for barbell if needed.

read more →

11/20/19 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Min AMRAP:

8 Cal Row

8 Light KB Swings

8 Light KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Ring Support (scaled: box support)

Front Lever (Learn the skill!)

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

Metcon (Time)

21-15-12-9-9-12-15-21

Slam Ball (20/14)(RX+40/25)

Cal Row

*15:00 time cap.
-Scaled-

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

Slam Ball (20/14)

Cal Row

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

5 thumb up I,Y,T complex with DB or 2.5# plate

5 thumb down I,Y,T complex with DB or 2.5# plate

Weightlifting

A. E2MOM x12 minutes

3 Tempo Overhead Squats @32X1 (50%, 60%, 70%, 80%, 85%, 90%)

B. EMOM x8 minutes

1 split jerk @ 90%-95% of 1 RM split jerk

Metcon

C. For Time, cap 20:00

21-15-9

Hang power clean (135/95)

DU

When running clock reaches 10:00…

D. For Time

21-15-9

Hang power snatch (95/65)

DU

D. E3MOM x15 minutes

10 cal assault bike

10 DB burpee (50/35)

10 DB thruster (50/35)

Accessory Work

3 sets

10 GHD plate twists

10/10 paloff press in quarter squat

10/10 windshield wipers

read more →

11/19/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

20 Singles → 20 Fast Singles → 20 Double Unders

10 Jumping Jacks

10 Front Jacks

10 PVC Pass Throughs

10 PVC Around the Worlds

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press w/ :02 Lockout

Push Press w/ :03 Eccentric

Push Press (15 minutes to test 1RM!)

*Beginners, 5 x 3 @ moderate weight, perfecting technique!

Metcon (Time)

1. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

15 Push Press (115/75)

-Rest 1:00-

2. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

12 Push Press (135/95)

-Rest 1:00-

3. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

9 Push Press (165/115)

-Score is your fastest time for each of the three intervals.
-Scaled-

*Sub Plate Hops or 70 Singles

*Weights for Push Press (45/35), (65/55), (85/75).

read more →

11/18/19 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Row

10 Up down to plate

5 Pause Jump Squats

7 Ring Rows → 7 Kipping Swings → 7 Kipping Pull-up

Then 2 Rounds 5 Reps w/ Empty Bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ :02 pause

Overhead Squat (3-3-3-3-3)

Build to a heavy triple!

*Pause :02 first two reps.

Metcon (Time)

4 Rounds (16:00 time cap):

25 Cal Row

15 Burpees to Plate

7 Bar Muscle-Ups

*Scale where necessary to keep each round to 4 minutes
-Scaled-

15 Cal Row

10 Burpees to Plate or Up-Downs

5 Pull Ups or Jumping Pull-ups

read more →

Bootcamp

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

high knees

butt kicks

side shuffle (L)

side shuffle (R)

5 push ups

5 jump squats

Workout

accumulate 150 calories on the assault bike

one athlete works while the others complete:

20 MB chest passes

20 MB partner sit-ups

once this is completed, switch out athlete on bike.

once everyone goes change to:

10 partner push-ups

5 burpees

then

10 MB partner russian twists to the R

10 MB partner russian twists to the L

20 MB front squat + toss to partner

read more →

11/16/19 Crossfit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

Then 2 Rounds:

10 Partner Push Ups

10 Partner Wall Balls

10 Partner Sit Ups

:30 High Plank Hold (vs. partner!)

:30 Active Bar Hang (vs. partner!)

Single-Arm DB Bench Press (4 x 12 AHAP)

Metcon (Time)

With a Partner…

100 Wall Balls (20/14)

100 TTB

100 Wall Balls

100 Cal Row
-Scaled-

With a Partner…

70 Wall Balls (14/10)

70 K2E

70 Wall Balls

70 Cal Row

read more →

11/15/19 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

8 Plate Ground to Overhead

:20 Plank Hold

8 Glute Bridges (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Then 2 Rounds 5 reps:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Hang Power Clean (5-3-2-2-2)

15 minutes to test a heavy double!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*15:00 time cap.

-Scaled-

3 Rounds:

200m Run

21 Kettlebell Swings (26/18)

12 Jumping Pull Ups or Ring Rows

read more →

Bootcamp 11/14/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

:30 easy row

:30 moderate row

:30 hard row

Workout

100m row

10 arnold’s press

200m row

20 air squats

300m row

30 mountain climbers

400m row

40 single unders

500m row

50 crunches

REST 3:00

500m row

50 crunches

400m row

40 single unders

300m row

30 mountain climbers

200m row

20 air squats

100m row

10 arnold’s press

Finisher

3 sets:

10 MB sit ups

10 MB toe touches

20 MB russian twists

5 MB V-ups

read more →

11/14/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

10 Alt Jump Lunges

10 Alt V-Ups

2 Wall Walks

:30 Hollow Hold

Handstand Push-ups (15 Minutes to practice/progressions!)

*If proficient, 3×10 deficit HSPU or HS Walk!

Handstand Walk

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

40 Alt Lunges (30/20)

20 Push Ups (RX+ Deficit)

40 Sit-ups

20 Box Jumps (30/24)
-Scaled-

18 Min AMRAP:

30 Alt Lunges or Air Squats

15 Band Assisted Push Ups or HRPU

30 Sit-ups or 1:00 Plank Hold

15 Box Jumps or Step Ups (18/12)

read more →

11/13/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK, 30 BK, 30JJ

10 Paused Jump Squats

10/10 SL Glute Bridges

5 Up/Down Dogs

Then 2 Rounds w/ Empty Bar:

10 Elbow Punches (Each Arm)

8 Front Squats (2211)

6 Front Rack Tempo Push Press (:03 eccentric)

4 Thrusters (hold lockout :02)

Front Squat (3-3-3-3-3)

Build to a heavy triple!

*Pause first two reps.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*15:00 time cap.

*Sub 800m Run for row if needed.

-Scaled-

For Time:

750m Row

30 Thrusters (45/35)

20 Pull-ups/ Jumping Pull-ups

-or-

500m Row

25 Thrusters (45/35)

15 Ring Rows

*Sub DB Thrusters for Barbell.

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold*

-Rest 90 Seconds-

*hold handstand facing wall so that only nose and toes are touching wall at top of hold for strong hollow position*

Gymnastics

B. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

C. 2-3 Max distance attempts at Handstand walk

Metcon

D. For Time

10 front squat (175/125)

10 box jump overs (24″/20″)

10 push jerk (175/125)

10 TTB

10 power cleans (275/125)

10 burpee muscle ups

10 power cleans (175/125)

10 TTB

10 push jerk (175/125)

10 box jump overs (24″/20″)

10 front squat (175/125)

E. E3MOM x9:00

15 cal row

10 burpees over rower

Accessory Work

3 sets:

3 parallette shoot-throughs

10 banded glute bridges weighted with KB

5/5 palloff side steps

read more →

Bootcamp 11/12/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 round:

20 high knees

20 butt kicks

10 jump squats

5 inch worms

5 push ups

5 bench dips

Weightlifting

Bench Press (5-5-5-5-5)

superset with…

20 banded face-pulls

Workout

2 rounds

1:00 stations

No rest b/t stations

5:00 rest b/t rounds

STATION 1:

15 box step ups

STATION 2:

30 mountain climbers

STATION 3:

10 DB curl and press

STATION 4:

5 pull ups

STATION 5

5 burpees

Finisher

3 rounds, rest as needed

10 pallof press (R)

10 pallof press (L)

10 banded deadbugs

read more →

11/12/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner, 10 Min AMRAP:

P1 —> Row for Cals (increase pace every round)

P2 —> Light DB Complex*

With a pair of light DBs, 2 times through:

Deadlift

Dual DB Swing

Muscle Clean

Press

FS

Thruster

Turkish Get Up (12 Min to build to a heavy single (L/R=1))

Metcon (Time)

3 Rounds (20:00 min cap):

30 Cal Row or 600m Run

40 Alt DB Snatch (50/35)

1:00 Rest

*Athletes should be spending about 3 min on each movement.
-Scaled-

20 Cal Row or 400m Run

30 Alt DB Snatch (20/10)

1:00 Rest

read more →

11/11/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Toe-Touch Jumping Jacks

8 Up-Downs

6/6 BW Single Leg RDL

10 Supermans

Then 2 Rounds:

5 Bootstrappers

5 Inch Worms

5/5 Single Leg Glute Bridges

8 RDL w/ Empty Bar

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

*Build to a challenging set of 5 reps!

Metcon (Time)

21-15-9-15-21

Deadlifts (135/95)(RX+225/155)

Burpees

*15:00 time cap.

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

*The load on the bar should allow for athletes to complete 15 reps unbroken.
-Scaled-

21-15-9-15-21 or 15-12-9-12-15

Deadlifts (85/60)

Up-Downs

Accessory Work

3 Sets:

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

read more →

Bootcamp 11/9

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

high knees

butt kicks

side shuffle (L)

side shuffle (R)

1:00 on the rower

Workout

partner workout!

2-3 rounds

P1: rows 250m

P2: holds plank

switch

P1: rows 250m

P2: holds wall sit

switch

P1: rows 250m

P2: holds KB front rack

switch

P1: rows 250m

P2: holds farmer carry

switch

P1: rows 250m

P2: OH plate hold

switch

rest 4:00

***any time partner doing static hold has to break, both partners do 2 burpees***

read more →

11/9/19 “Lily” Donation WOD to Support PSU THON!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Style….count out loud together:

20 HK, 20 BK, 20 JJ

10 Up-Downs

1 Min Jump Rope

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Push Press

Hang Clean

Lily (Time)

For Time…

Buy In: 46 Double Unders

17 Thrusters

17 Burpees Over Bar

17 Squat Cleans

17 Burpees Over Bar

17 G2OH

17 Burpees Over Bar

Cash Out: 46 Double Unders

RX (95/65)

RX+ (135/95)

*Lily celebrated her 17 birthday this year!

*46 = hours students stay on their feet during THON!

Lily Jordan is 17 years old and has been diagnosed with osteosarcoma. Her leg was amputated at the age of 12 and her hip removed last year. She’s overcome multiple lung surgeries and chemotherapy treatments to target the metastatic tumors in her lungs. Lily currently on the 4th round of her current chemotherapy treatment in Hershey, PA.

read more →

11/8/19 CrossFit Open Workout 20.5

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

4 Rounds:

5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward

5 Jumping Jacks

5 Kip Swing or Ring Rows → 5 Strict Pull-ups → 5 C2B Pull Ups

5 Wall Balls

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Accessory Work

20 Alternating Turkish Getups

100 Flutter Kicks

read more →

Bootcamp 11/7/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

:30 easy row

:30 moderate row

:30 hard row

5 push ups

5 bench dips

5 squats

5 DB RDL

Workout

5-10-15-20

DB bench press

DB skull crushers

cal row

rest 4:00

20-15-10-5

DB bench press

DB skull crushers

cal row

rest 4:00

5-10-15-20

DB hang clean

DB front squat

cal row

rest 4:00

20-15-10-5

DB hang clean

DB front squat

cal row

Finisher

with a partner:

hold a high plank and roll MB back and forth

5 clockwise

5 counterclockwise

read more →

11/7/19 CrossFit for Begginers Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK, 20 BK, 20 JJ

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Clean

3 Position Clean (3 sets of complex with no misses!)

-Position 1

-Above Knee

-Floor
Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (No Measure)

18 Min EMOM:

MIN 1 – 100m Sprint

MIN 2 – AMRAP of 2 Hang Power Clean + 2 Front Squats (75/55)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Alt. DB Snatch (Light, Athlete Choice)

MIN 6 – Rest

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
-Scaled-

18 Min EMOM:

MIN 1 – 100m Sprint

MIN 2 – AMRAP of 2 Hang Power Clean + 2 Front Squats (45/35)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – Single DB Alt. FR Lunge or Bodyweight Lunge

MIN 5 – Alt. DB Snatch (Light, Athlete Choice)

MIN 6 – Rest

*Rest by :40 mark of each minute!

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


FIRST CLASS OF CYCLE 3

Warm-up

2 rounds

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

5 thumb up I,Y,T complex with DB or 2.5# plate

5 thumb down I,Y,T complex with DB or 2.5# plate

Weightlifting

A. E2MOM x12 minutes

3 Tempo Overhead Squats @32X1 (50%, 60%, 70%, 80%, 85%, 90%)

B. E2MOM x12 minutes

2+2 push press and push jerk (all working sets done at 80% 1RM of push press)

Weightlifting

Metcon

C. For Time:

15 TTB

500m run

15 TTB

5 dual KB snatch (70/53)

10 pull-ups

200m run

10 pull-ups

5 dual KB snatch (70/53)

5 bar muscle ups

100m run

5 bar muscle ups

5 dual KB snatch (70/53)

Time Cap 17:00

D. AMRAP x10 minutes

Med ball over box (42″/36″)(40#/25#)*must follow med ball over box- either climb or jump over*

Make sure to count number of reps. Every rep short of 100= 1 burpee owed

Accessory Work

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

read more →

11/6/19 CrossFit Haddonfield, Collingswood, Cherry Hill, Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Min AMRAP:

5 Inchworms

2 Lengths Farmer’s Carry (light-moderate)

7 Ring Rows

7 Plate G2OH

15 Plate Hops

1 Rope Walk

Rope Climb (15 min of practice/progressions!)

Metcon (AMRAP – Reps)

IN TEAMS OF 4…

1. 4 Min AMRAP:

Double KB or DB Farmer’s Carry (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. 4 Min AMRAP:

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. 4 Min AMRAP:

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Row

*Each Partner starts on different stations and rotate during the rest.
-Scaled-

1. Moderate weight for Farmer’s Carry!

2. Rope Walks or Ring Rows

3. Single Unders or DU Taps

4. Cal Row

*Sub Up-Downs or Burpees-To-Box for Burpees.

read more →

Bootcamp 11/5/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

10 banded goodmornings

10 KB swings

10 KB deadlifts

10 KB single leg RDL

10 tempo deadlifts @3131

Weightlifting

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

super set with…

Bulgarian Split Squat (6-6-6-6-6)

Workout

1:30 stations

no rest b/t stations

3:00 rest b/t rounds

2-3 rounds:

STATION 1

25 air squats

:30 low plank

STATION 2:

10 push ups

:30 side plank

STATION 3:

20 sit ups

:30 side plank

STATION 4:

15/15 alt. forward lunges

:30 high plank

REST

read more →

11/5/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Tempo Air Squats (3311)

10 Glute Bridges

:20 Superman Hold

:20 Active Hollow Bar Hang

10 Alt. Cossack Squats

Into…

2 Rounds:

5 Toes Elevated Squats (3311)

5 Sumo RDL (empty bar, :03 eccentric)

5 Sumo Good Mornings (empty bar, :03 eccentric)

5 Kipping Swings

10 K2E

Sumo Deadlift (2-2-2-2-2)

*Build to a heavy double!

Metcon (Time)

3 Rounds:

15 Deadlifts (135/95)(RX+185/135)

20 TTB

*9:00 Hard Cap
-Scaled-

3 Rounds:

15 Deadlifts (85/60)

20 K2E

read more →

11/4/19 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

5 Inch Worms (no Push-Up)

5 Push-Up to Down Dog

10 Alt Groiners

10 Alt Samson Lunges (https://www.youtube.com/watch?v=lQhBLId_y6s)

10 Arm Circles (building in height as you go)

:20 Hollow Hold

Then w/ light DB’s…

1 Round:

20 Plank Shoulder Taps

5/5 SA Strict Press

1 Length Bear Crawl

1 Length Quadruped Crawl

:20 Superman Hold

1 Round:

2 Wall Walks

5/5 SA DB Push Press (:03 eccentric)

8/8 Split Squat

100m Run

Strict Press + Push Press (15 min to build to challenging (1 + 2)!)

Metcon (Time)

For Time (15 min cap):

22-20-18-16-14

DB Push Press (40/30)

DB Suitcase Reverse Lunge

*200m Run after every full round.

-Athletes should choose a weight for the DBs that will allow them to go unbroken, or break the Push Press into 2 sets each round, but the lunges should be done unbroken throughout!
-Scaled-

For Time (15 min cap):

14-12-10-8-6

DB Push Press (20/10)

DB Suitcase Reverse Lunge

*100m Run after every full round.

read more →

11/2/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3-3-3-3-3)

Build to a heavy triple!

*Pause first two reps.

Metcon (AMRAP – Reps)

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Burpees

TABATA 2 – Box Jumps (24/20)

TABATA 3 – Cal. Row*

-Rest 1:00 b/t Each Full Tabata-

*1 Cal = 1 Rep
-Scaled-

TABATA 1 – Up/Downs

TABATA 2 – Box Jumps or Step Ups (18/12)

TABATA 3 – Cal. Row

-Rest 1:00 b/t Each Full Tabata-

read more →

11/1/19 CrossFit Open Workout 20.4

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 10 reps of each:

Alternating Windmill

Pause Jump Squats

Pass Throughs

Around-The-Worlds

Bootstrapper Squats

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Power Clean

Strict Press

Push Press

Jerk

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

read more →

10/31/19 HAPPY HALLOWEEN! COSTUME WOD!!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Bike/Row

Into…

3 Rounds:

5/5 Single Leg KB RDLs

5 KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Muscle-ups (*practice/progressions!)

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

400m Run or 500m Row

30 Air Squats

30 Wall Balls (20/14)

400m Run or 500m Row

30 KB Swing (53/35)

30 Mt. Climbers (L + R = 1 rep)

400m Run or 500m Row

30 Slam Ball (20/14)(RX+40/25)

30 Alt. Lunges
-Scaled-

16 Min AMRAP:

200m Run or 300m Row

20 Air Squats

20 Wall Balls (14/10)

200m Run or 300m Row

20 KB Swing (26/18)

20 Mt. Climbers (L + R = 1 rep)

200m Run or 300m Row

20 Slam Ball (14/12)

20 Alt. Lunges

read more →

10/30/19 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

5 Inch Worms

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Then…

2 Rounds:

5 BTN Strict Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Muscle Snatch

5 Snatch Balance

*First round with PVC / Second round with empty bar.

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

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

Metcon (Time)

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

Squat Snatch (95/65)

24-18-12-6-12-28-14

TTB

*15:00 time cap.
-Scaled-

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

Power Snatch (65/45)

24-18-12-6-12-28-14

K2E

read more →

CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


LAST CLASS OF CYCLE 2

Warm-up

2 rounds (start with bar and build to 50% body weight for last round.)

VERY light technical work

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean

mid-shin to full clean

Then…

Weightlifting

3-3-3 (75%, 85%, 90% of 1RM clean)

Power Clean

when running clock hits 5:00…

3-3-3 (75%, 85%, 90%)

Squat Clean

when running clock hits 10:00…

3-3-3 (115%, 120%, 125%)

Clean Pull

when running clock hits 15:00…

3-3-3 (125%, 130%, 135%)

RDL

Finish when running clock hits 20:00

Metcon

A.

For time:

50-40-30-20-10

Cal row

Double unders

500-400-300-200-100

Meter run

*after each set of each movement, 5 devils press (50/35)*

Once relatively recovered…

Accessory Work

Every minute, on the minute, for 12 minutes (3 sets) of:

Minute 1 – 10-12 Strict DB press AHAP

Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010

Minute 3 – 15 Reverse Snow Angels (slow & controlled)

Minute 4 – 45 second GHD Supine Hold

read more →

10/29/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Min Thoracic Mobility

Then…

15 Band Face Pulls

10 Strict Press (empty bar)

5/5 Split Squats

Then:

7/7 SA Ring Rows

10 Push Press (empty bar)

10 Pause Jump Squats

Then:

20 Shoulder Taps (Scaled: high plank shoulder taps)

10 Push Jerks (empty bar)

10 Alt. Jump Lunges

Push Press + Push Jerk + Split Jerk (12 Minutes to build to a challenging (1 + 2 + 1).)

Metcon (AMRAP – Rounds and Reps)

4 Min ARMAP:

4 Jerks (155/105)

4 Lateral Burpee Over Bar

-Rest 2:00-

3 Min AMRAP:

3 Jerks (135/95)

3 Lateral Burpee Over Bar
-Scaled-

4 Min ARMAP:

4 Push Press (75/50)

4 Burpees to Box

3 Min AMRAP:

3 Jerks (75/50)

3 Burpees to Box

read more →

10/28/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

Then…

Tabata-Style (:20 work, :10 rest) for 2 rounds of the following movements…

– Ring Rows

– Mountain Climbers

– Push Ups

– Plate Hops

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ DB Pullover.

Dumbbell Pullover (4 x 12 AHAP)

Metcon (Time)

For Time (15:00 time cap):

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders
-Scaled-

4 Min Row (meters)

50 Double Unders (4 Min Cap)

3 Min Row (meters)

30 Double Unders (3 Min Cap)

2 Min Row (meters)

20 Double Unders (2 Min Cap)

read more →

10/26/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Metcon (Time)

IN TEAMS OF 2…

4 Rounds (35:00 Time Cap):

45 Cal Row

25 “Synchro” Plate Ground to OH (45/35)

45 Cal Row

25 “Synchro” Sit-ups

*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-Scaled-

4 Rounds (35:00 Time Cap):

4 Min Max Cal Row

25 “Synchro” Plate Ground to OH (25/10)

4 Min Max Cal Row

25 “Synchro” Sit-ups

Accessory Work

Finisher

3 Sets:

10 DB Pullovers

10 Hammer Curls

10 DB Skull Crushers

-Rest as needed b/t sets-

read more →

Women’s Bootcamp 10/26/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds

25 single unders

10 jumping jacks

10 mountain climbers

5 push ups

5 sit ups

5 air squats

Workout

50-40-30-20-10

single unders

mountain climbers

jumping jacks

500-400-300-200-100

meter row

rest 4:00

25-20-15-10-5

push ups

sit ups

air squats

cal row

Finisher

3 rounds

20 med ball sit ups

20 med ball toe touches

20 med ball russian twists

read more →

10/25/19 CrossFit Open WOD 20.3

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Jump Rope

3 Wall Walks

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 8 AHAP)

Metcon (Time)

For Time (12:00 Time Cap):

21 Front Squats 95/65 lb

21 handstand push-ups

15 Front Squats 95/65 lb

15 handstand push-ups

9 Front Squats 95/65 lb

9 handstand push-ups

21 Front Squats 135/95 lb

50-ft. handstand walk

15 Front Squats 135/95 lb

50-ft. handstand walk

9 Front Squats 135/95 lb

50-ft. handstand walk
-Scaled-

For Time (12:00 Time Cap):

21 Front Squats 45/35 lb

21 HRPU

15 Front Squats 45/35 lb

15 HRPU

9 Front Squats 45/35 lb

9 HRPU

21 Front Squats 65/45 lb

50-ft. Bear Crawl

15 Front Squats 65/45 lb

50-ft. Bear Crawl

9 Front Squats 65/45 lb

50-ft. Bear Crawl

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

read more →

10/24/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

Then 2 Rounds 5 Reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Power Snatch

Hang Snatch

Snatch Pull + Snatch (4 x (1 + 1) @ 70-75% of 1RM)

*pause :02 at knee both reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Pull Ups

10 Push Ups

15 Sit Ups
-Scaled-

15 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

10 Band Assisted Push Ups

15 Lying Leg Raises

read more →

Women’s Bootcamp 10/24/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds

high knees

butt kicks

side shuffle (R)

side shuffle (L)

5 push ups

5 DB floor press

Weightlifting

Bench Press (5-5-5-5-5)

superset with…

DB supine fly (5-5-5-5-5)

Workout

with a partner…

complete 100 burpees

P1 works while P2 holds wall sit. Switch as needed.

read more →

10/23/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Bootstrappers

10 Alt Groiners

10 Split Squats/leg

10 RDL (empty bar)

5/5 ½ Kneeling Bottoms Up KB Presse

10 Push Press (empty bar)

Deadlift (3-3-3-3-3)

Build to a challenging set of 3 reps!

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Deadlift (95/65)

7 Push Press

7 Burpees Over Bar
-Scaled-

7 Min AMRAP:

7 Deadlift (65/45)

7 Push Press

7 Burpees to Box or Up-Downs

read more →

CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30sec handstand hold

Rest 90seconds

Then…

Metcon

A.

E2MOM for 12 minutes (6 sets)

4 shoulder taps

4 hip taps

4 eccentric HSPU to floor (no ab-mat)

B.

Heavy Fran:

21-15-9

Thrusters (135/95)

Chest to Bar pull-ups

C.

EMOM, 10 Minutes

Min 1: 6 alt DB squat snatches (50/35)

Min 2: 10 burpees over DB

D.

3 Rounds for time

500m row

25ft handstand walk

1 legless rope climb

Accessory Work

100 banded hamstring curls (band light and keep steady pace to go unbroken)

read more →

10/22/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

30 Mt. Climbers

10 Burpees

Then 2 Rounds 5 Reps w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Hang Power Clean (4 x 3 @ 75-85% of 1RM)

Metcon (AMRAP – Reps)

E2MOM x 18 Minutes (3 Rounds):

MIN 1 & 2 – 15 Up-Downs then…Max DB Hang Clean (Athlete Choice)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max TTB

MIN 5 & 6 – Heavy Hold* (Athlete Choice)

*Heavy Hold Options:

Max Distance KB Farmer Carry (70/53)

Max Distance KB Front Rack Carry (70/53)

(1 Length = 1 Rep)
-Scaled-

DB Hang Clean (20/15)

Box Jumps (18/12)

TTB – K2E – Lying Leg Raises

*Moderate weight for holds.

read more →

Bootcamp 10/22/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds

50 single unders

5 inch worms

5 push ups

5 up/downs

5 air squats

5 DB strict press

5 DB push press

5 DB front squat

Workout

2:00 stations

no rest b/t stations

2:00 rest b/t rounds

3-4 rounds

STATION 1

125 single unders

STATION 2

15 cal assault bike

STATION 3

20 box step overs

STATION 4

15 push ups

STATION 5

10 DB thrusters

Finisher

TABATA 1

:20 bicep curls

:10 rest

TABATA 2

:20 triceps extensions

:10 rest

read more →

10/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PVC Pass Thrus

10 PVC Around the Worlds

10 PVC OH Squats

1 Length Waiter Walk R*

1 Length Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 1 length of floor, then switch hands.

Overhead Squat (5-5-5-5-5)

Build to a challenging set of 5 reps!

Metcon (Time)

For Time (12:00 min time cap):

200m Run

15 Hang Power Snatch (95/65)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run
-Scaled-

For Time (12:00 min time cap):

200m Run

10 Hang Power Snatch (65/45)

10 Overhead Squat (65/45) or Front Squat

10 DB Strict Press (20/10) or HRPU

200-400m Run

10 DB Strict Press or HRPU

10 Overhead Squat or Front Squat

10 Hang Power Snatch

200m Run

read more →

10/19/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

2 Rounds:

20 HK, 20 BK, 20 JJ

1 Length FWD Bear Crawl

1 Length REV Bear Crawl

10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)

10 DBL DB Sumo Deadlift

10 DBL DB Thrusters

20 Plate Hops

10 K2E

Handstand Push-ups (10 Minutes to practice progressions!)

Handstand Walk (10 Minutes to practice progressions!)

Metcon (AMRAP – Reps)

3 Rounds for reps:

1:30 Max Cal Row or Bike

1:30 Max Wall Balls (20/14)

1:30 TTB

1:30 Max Double Unders

-2:00 Rest b/t Sets-
-Scaled-

3 Rounds for reps:

1:00 Max Cal Row or Bike

:30 Rest

1:00 Max Wall Balls (14/10)

:30 Rest

1:00 K2E or Lying Leg Raises

:30 Rest

1:00 Max DU Attempts or Plate Hops or Single Unders

-2:00 Rest b/t Sets-

read more →

10/18/19 CrossFit Open Workout 20.2

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

20 Jumping Jacks

8 Air Squats

8 K2E

4 DB Strict Press

4 DB Push Press

4 DB Front Squats

10 Double Unders

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

read more →

10/17/19 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Partner Push Ups

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

5 Inch Worms

7 Bench Press (empty bar) (pause at chest)

10 Light KB Swings

20 Single Unders

Bench Press (12 Min to test 8RM!)

Metcon (Calories)

In Teams of 2…

10 Min AMRAP:

P1 – Row/Bike for Cals

P2 – 5 KB Swings (70/53) + 10 Up-Downs + 15 Slam Balls (20/14)(RX+40/25)

-Rest 2:00-

10 Min AMRAP:

P1 – Row/Bike for Cals

P2 – 5 Push-ups + 10 Box Jumps (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
-Scaled-

KB Swings (26/18)

Slam Balls (14/10)

Box Jumps or Step Ups (18/12)

read more →

10/16/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 3 Rounds:

5 Inchworms

5 BTN Strict Press

5 BTN Strict Press (¼ squat)

5 Sots Press (full squat)

5 OH Squats

5/5 Cossack Squats

5 Muscle Snatch

*1st round w/ PVC. Rounds 2&3 w/ empty barbell.

Snatch Balance (2-2-2-2-2)

*Build to a challenging double!

**Beginners, find moderate weight and keep for all 5 sets.

Metcon (Time)

For Time (15 min cap):

11-9-7-5

Power Snatch (135/95)

Bar Muscle-Ups

*Sub Jumping MUs or Burpee Pull ups for MU’s.
-Scaled-

11-9-7-5

Power Snatch (45/35) or Power Clean

Pull Ups

read more →

CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds (start with bar and build to 50% body weight for last round.)

VERY light technical work

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean

mid-shin to full clean

Then…

Weightlifting

3-3-3 (70%, 80%, 85% of 1RM clean)

Power Clean

when running clock hits 5:00…

3-3-3 (70%, 80%, 85%)

Squat Clean

when running clock hits 10:00…

3-3-3 (110%, 115%, 117%)

Clean Pull

when running clock hits 15:00…

3-3-3 (117%, 122%, 127%)

RDL

Finish when running clock hits 20:00

Metcon

A.

Complete:

100 Double-Unders

30 Wall Ball Shots (30/20 lbs)

30/22 Calorie Row

Rest until the running clock reaches 6:00, and then…

B.

Complete:

100 Double-Unders

30 Bar-Facing Burpees

30/22 Calorie Assault Bike

Time cap of 15:00

Rest until relatively recovered and then…

C.

50 Calories of Rowing

50 Box Jump Overs (24″/20″)*

50 Calories of Rowing

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Accessory Work

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

followed by…

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

read more →

10/15/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

Then 2 Rounds:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

2 Rope Walks

Front Squat (10 Minutes to build to challenging 3 reps!)

Metcon (Weight)

24 Min EMOM:

MIN 1 – 2-3 Front Squats (Athlete Choice, Challenging*)

MIN 2 – 12 Cal Row

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

-Finish by :45 mark to allow :15 rest per minute.

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold:

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold

-Score weight used for Front Squat.
-Scaled-

24 Min EMOM:

MIN 1 – 4 Tempo Front Squats (Moderate weight)

MIN 2 – :40 Row

MIN 3 – 2-3 Rope Walks

MIN 4 – :40 Static Hold (Athlete Choice)

read more →

10/14/19

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Glute Bridges

20 Single Unders Then 20 Double Unders

10 Alternating Split Jerks (footwork only)

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

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

Strict Press

Push Press

Split Jerk (hold split!)

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

Metcon (Time)

4 Rounds…

Every 4 Minutes complete:

15 Burpees Over Bar

20 Push Press (115/75)

30 Box Jumps (20/18)

*Finish by 3:00 mark to allow 1:00 rest per round.

-Score total working time.
-Scaled-

4 Rounds…

Every 4 Minutes complete:

10 Burpee Over Bar (:45 max)

15 Push Press (65/55)

20 Alternating Box Step Ups (18/12)

read more →

10/12/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 4 Rounds:

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Double-Unders (10 Minutes of practice/progressions!)

*If proficient, set a new DU PR! or Triple under practice!

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*TTB in place of Back Extensions.

*25 Min time cap.

-Scaled-

“Filthy Thirty”

30 Box jumps or Step Ups (18/12)

30 Jumping pull-ups or Ring Rows

30 KB Swings (26/18)

30 Alternating Lunges

30 Knees to elbows

30 Push press, (35#)

30 Sit Ups or Lying Leg Raises

30 Wall ball shots (14/10)

30 Burpees (to box if necessary!)

30 Plate Hops or 60 Single Unders

read more →

10/11/19 Open Workout 20.1

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Rounds:

4 PVC Passes

4 Below Knee Muscle Snatch

4 Behind Neck Push Press

4 Up-Down Over Bar

4 Push Ups

*Rounds 1&2, use PVC for all movements. Rounds 3-5, use empty barbell.

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Accessory Work

Alternating DB Bench Press

3 x 10 AHAP

read more →

10/10/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

20 Jumping Jacks

20 Mountain Climbers

20 Alt. Cossack Squats

20 Hollow Flutter Kicks (L/R = 1 rep)

20 Air Squats

10 Alt. Groiners

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of 10 Double Unders + 5 Dual DB Snatch (35s/25s)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

10 Min EMOM:

MIN 1 — AMRAP of 5 Slam Balls + 5 Up Downs

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.
-Scaled-

DB Snatches (15s/10s)

read more →

Women’s Bootcamp 10/10

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

High Knees

Butt Kicks

Side shuffle R side

Side shuffle L side

then…

10 air squats

10 banded good mornings

5/5 alt lunges

Workout

15 cal row

5 DB sumo deadlifts

5/5 DB RDL

5 DB OH forward lunge

15 cal row

5/5 single arm KB swing

5/5 single arm KB push press

5 American KB swings

15 cal row

Rest 2:00

Repeat.

Rest 2:00

Then…

10 cal row

10 box step ups

5/5 single leg alt squat to box

10 air squats

10 cal row

10 Arnold Press

10 hammer curls

5/5/5 I, Y, T complex

10 cal row

Rest 2:00

Repeat

REST

Finisher

3 sets:

10 quarter squat Pallof Press (R)

10 quarter squat Pallof press (L)

10 DB deadbugs

Rest as needed

read more →

10/9/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:30 Row

14 Alt. Reverse Lunges

7 Bent Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats

7 Good Mornings (empty barbell)

Then 2 Rounds w/ empty barbell:

5 Tempo Deadlifts (pausing :02 at knee each direction)

5/5 Elbow Punches

5 Muscle Cleans

5 Hang Power Cleans

Power Clean (5 x 3 @ 75-85% 1RM)

Metcon (Time)

21-15-9-6-3

Power Clean (135/95)

Ring Dip

*13 Min cap.
15-12-9

Power Clean (65/55)

Box Dip or Band Assisted Push Up

Accessory Work

3 Sets:

15 DB Curl and Press

read more →

CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30sec handstand hold

Rest 90seconds

Then…

Metcon

A.

E2MOM for 12 minutes (6 sets)

4 shoulder taps

4 hip taps

4 eccentric HSPU to floor (no ab-mat)

B.

Every 2 minutes, for 24 minutes (12 sets) of:

20/15 Calorie Row

6 Power Clean & Jerks

Begin at 40% and build in weight across the 12 sets. A suggestion would be to add roughly 2-3% every set.

C.

400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)

*Every 2 minutes including at 321Go! perform 20 Air Squats.

If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)

Accessory Work

Four sets of:

30 second Chin Over Bar Hold

100-Foot Plate Pinch Walk (35/25 lbs)

20 GHD Sit-Ups

Rest 90 seconds

read more →

10/8/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Row

8/8 DB Filly Lunges (https://www.youtube.com/watch?v=VBiRtJbgRKg)

10 Pendlay Rows w/ empty bar (32X1)

10 RDL w/ empty bar

:30 Active Hang from Rig

Pendlay Row (4 x 5 AHAP)

*Superset w/ Alt. Rotating Med Ball Toss x 10-20

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

20 KB Swings (70/53)

15 Up-Downs

10 Pull-ups
-Scaled-

13 Min AMRAP:

10 KB Swings (26/18)

10 Up-Downs (Build up floor)

10 Jumping Pull-ups or Ring Rows

read more →

Women’s Bootcamp 10/8

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

5 up/down dogs

5 light DB strict press

5 light DB push press

5 light DB deadlifts

50 single unders

Push Press (5-5-5-5-5)

superset with…

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

Workout

2:00 stations

No rest b/t stations

2:00 rest b/t rounds

2-3 rounds:

STATION 1:

20 total alt. DB snatches

STATION 2:

150 single unders

STATION 3:

20 DB deadlifts

STATION 4:

150 single unders

read more →

10/7/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

30 Jumping Jacks

10 Air Squats

5 Inch Worms

10 Groiners (hold 1-2 seconds on each side every rep)

10 Glute Bridges

10 Pause Jump Squats

10/10 Leg Swings

20 Alternating Elbow Punches (from BTN)

:30/:30 Partner Front Rack Stretch

10 Back Squats (32X1)

Back Squat (15 minutes to test a 5RM!)

Metcon (Time)

FOR TIME (16:00 Time Cap):

20 Front Squats (135/95)

40 Sit-ups*

40 Plate OH Step-Back Lunges (25/15)(RX+45/25)

15 Front Squats (155/105)

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squats (175/125)

20 Sit-ups

20 Plate OH Step-Back Lunges

5 Front Squats (185/135)

*RX+ V-Ups
-Scaled-

FOR TIME (16:00 Time Cap):

20 Front Squats (85/60)

25 Sit-ups

25 Plate OH Step-Back Lunges (10/5)

15 Front Squats

15 Sit-ups

15 Plate OH Step-Back Lunges

10 Front Squats

10 Sit-ups

10 Plate OH Step-Back Lunges

5 Front Squats

*Sub Goblet Squats (26/18) in place of Front Squats.

*Sub Mt. Climbers in place of Sit Up (40-30-20)

read more →

10/5/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

2 Lengths DB OH Carry*

*Increase pace each round.

**Hold both DBs overhead.

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Front Squat

Hang Squat Cleans

Hang Clean (Build to challenging double!)

Metcon (Time)

For Time (17 Min Cap):

800m Run

13 HSPU

13 Hang Squat Cleans (95/65)

13 Box Jumps (30/24)

400m Run

13 HSPU

13 Hang Squat Cleans

13 Box Jumps

200m Run

13 HSPU

13 Hang Squat Cleans

13 Box Jumps
-Scaled-

400m Run

13 DB Push Press (20/10)

13 Hang Power Cleans (55/45)

13 Box Jumps or Step Ups (18/12)

400m Run

13 DB Push Press

13 Hang Power Cleans

13 Box Jumps

200m Run

13 DB Push Press

13 Hang Squat Cleans

13 Box Jumps

read more →

10/4/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Min AMRAP:

1:30 Row (moderate pace)

:30 Hollow or Tuck Hold

10 Supermans

8/8 Single Arm DB Thruster (Light/Moderate)

Metcon (AMRAP – Reps)

4 Sets (NFT):

3/3 DB Turkish Get-Up* AHAP

15 DB Bent Row (2121)

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

…Rest 3 Min then:

IN TEAMS OF 2

ON A 10:00 RUNNING CLOCK…

Max Cal Row/Bike or Max Distance Run.
*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

-Scaled-

4 Sets (NFT):

3/3 DB Turkish Get-Up* (Light)

10 DB Bent Row (2121)

25 Sit-ups

6-10 Box/Bench Dips

read more →

Bootcamp 10/3/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

25 jumping jacks

25 mountain climbers

5 up/down dogs

5 push ups

Weightlifting

Bench Press (5-5-5-5-5)

super set with…

DB Prone Row (5-5-5-5-5)

Workout

2:00 stations

no rest b/t stations

2:00 rest b/t rounds

2 ROUNDS

STATION 1:

1:00 max effort DB push press

:30 wall sit

STATION 2:

12 cal on rower

STATION 3:

1:00 max effort OH alt lunges (15#)

:30 wall sit with plate

STATION 4:

10 cal on assault bike

STATION 5:

1:00 max effort single unders

:30 wall sit

Finisher

2 sets:

25 band pull aparts

25 alternating band pull aparts (X-shape)

25 external rotation each arm

25 internal rotation each arm

rest

read more →

10/3/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Min AMRAP:

6 Push-ups

8 Kipping Swings

10 Air Squats

Then, 2 Rounds w/ Empty Bar:

:30 Strict Press (hold :02 at top of each rep)

:30 Slow Alt. Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Thruster (10 Minutes to build to a challenging triple!)

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
-Scaled-

10 Rounds:

7 Thrusters (45/35) -or- DB Thrusters (20/10)

35 Single Unders -or- Plate Hops

read more →

10/2/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

7 Min AMRAP:

10 Cal Row

10 Alt. Samson Lunge Stretch (https://www.youtube.com/watch?v=lQhBLId_y6s)

10 Up-Downs

20 Mountain Climbers

Metcon (No Measure)

21 Min EMOM:

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

MIN 3 — Plank Hold

*Scale as needed to accomplish the work in each minute in :45-:50 or less.
-Scaled-

21 Min EMOM:

MIN 1 — :45 Row

MIN 2 — :30 Burpees

MIN 3 — :45 Plank Hold

Accessory Work

3 Sets:

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

read more →

CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds (start with bar and build to 50% body weight for last round.)

VERY light technical work

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean

mid-shin to full clean

Then…

Weightlifting

A: Power Clean (3-3-3 )

65%, 75%, 85%

When running clock reaches 5:00…

B: Clean (3-3-3)

65%, 75%, 85%

When running clock reaches 10:00…

C: Clean High Pull (3-3-3)

105%, 110%, 115%

When running clock reaches 15:00…

D: RDL (3-3-3)

115%, 120%, 125%

Until running clock reaches 20:00

Metcon

A.

Every 6 minutes, for 18 minutes (3 sets)t:

400 Meter Run

25/18 Calorie Row

20 Down Ups (burpee, no jump)

When relatively recovered…

B.

Three sets for times of:

20/15 Calories of Assault Bike

10 Deadlifts (315/225 lbs)

20 Chest-to-Bar Pull-Ups

20/15 Calories of Assault Bike

Rest 4 minutes

Accessory Work

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

Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1

(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)

Station 2 – Side Plank x 45 seconds each side

Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

read more →

10/1/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Double Unders

12 Alt. Lunge w/ PVC Pass Through

6 OHS (22X1)

:15 Wide Grip Hang (from pull-up bar)

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch (hold catch :02)

Power Snatch (2-2-2-2-2)

*Build to a heavy double!

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

3 Power Snatch (155/105)

6 TTB

6 Strict Pull-ups

6 TTB
-Scaled-

16 Min AMRAP:

3 Power Snatch (55/45) -or- 6 Alt. DB Snatch (25/15)

6 K2E

6 Jumping Pull-ups

6 K2E

read more →

9/30/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:20 Hollow Hold

10 DB Thrusters (:01 pause at top)

:20 Hollow Hold

10 Up-Down + Box Step-Up (RD2 Box Jump)

Max Height Box Jump (Distance)

Max Height Box Jump
*10 Minutes to test a max height jump!

Max Height Box Jump (Distance)

Max Height Box Jump
*10 Minutes to test a max height jump!

WOD Warm Up

Deadlift 3×7

*Increase weight each set to find working weight for WOD.

Metcon (AMRAP – Reps)

3 Rounds (4:00 ON / 2:00 OFF):

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)

Max Deadlifts (250/175)
-Scaled-

3 Rounds (4:00 ON / 2:00 OFF):

200m Run

15 Box Jumps (18/12)

15 Wall Balls (14/10)

Deadlifts (95/65) (*No more than 10 reps)

read more →

9/28/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

60 Single Unders

10 Alt. Lunges → Alt. Goblet Lunges → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Swings → :30 OH Plate Hold

10 Sit-ups → 10 Lying Leg Lifts → 10 K2E

Metcon (AMRAP – Reps)

4 Rounds:

1:00 KB Swings (70/53)

1:00 Box Jumps (24/20)

1:00 Alt. Plate OH Lunges (45/35)

1:00 V-Ups

-Rest 1:30 b/t rounds.

*Athletes should begin each Round at a different movement and complete the full set in that new order. Rotate down the list.
-Scaled-

4 Rounds (:30 ON, :30 OFF)

KB Swings (26/18)

Box Jumps (18/12)

Alt. Plate OH Lunges or Plate FR Lunges (10/5)

Sit Ups

-Rest 1:30 b/t rounds.

*Athletes should begin each Round at a different movement and complete the full set in that new order. Rotate down the list.

read more →

9/27/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Row, increasing effort:

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

Then…

3 Rounds:

15 PVC Good Mornings

10 Cossack Squats

10 PVC Tempo OH Squats (33X1)

Overhead Squat (5-5-5-5-5)

*Build to a challenging set of 5 reps!

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

12 OH Squats (95/65)

12 DB Box Step Overs (35/25)(24/20)
-Scaled-

10 Minute AMRAP:

12 OH Squats or Front Squats (45/35)

12 Box Step Overs (BW)(18/12)

read more →

9/26/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds, increasing effort:

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

:20 Rest

Then, 2 Rounds 5 Reps w/ Empty Barbell:

RDL

Muscle Clean

Hang Power Clean (pause :02 @ knee)

Power Clean (5 x 2 @ 80-85% of Max Double!)

Metcon (Time)

For Time (*8 Min Cap):

22-16-10

Up-Down

Power Clean (135/95)
-Scaled-

For Time (*8 Min Cap):

15-12-9

Up-Down

Power Clean (75/55)

Accessory Work

HS Walk, Wall Walk or HS Hold Practice!

read more →

Women’s Bootcamp 9/26/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

50 single unders

25 jumping jacks

5 inch worms

5 push ups

Workout

EMOM for 25 minutes

Min 1: 25 jumping jacks

Min 2: 10 DB curls

Min 3: 30 mountain climbers

Min 4: 10 DB tricep extensions

Min 5: rest

Finisher

3 sets:

5 I,Y,T complex on rings

read more →

9/25/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper & 5 Reps of Push-up to Down-Dog)

With Same Partner…

5 Min AMRAP:

5 Synchronized Burpees

10 Synchronized Sit-ups

10 Synchronized Air Squat

10 Synchronized Jumping Jacks

Baseline Aerobic Test (Time)

On a 12:00 running clock…

Run 1 Mile then in Remaining Time Max Meters on Rower

*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.
**Rest at least 5:00

Then…

Baseline Bodyweight AMRAP (AMRAP – Rounds and Reps)

12 Min ARMAP:

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups
-Scaled-

Run 1 Mile then in Remaining Time Max Meters on Rower

*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at least 5:00

Then…

12 Min ARMAP:

4 Band Assisted Pull-ups or Ring Rows

8 Hand Release Push-ups

12 Sit-ups

read more →

CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30sec handstand hold

Rest 90seconds

Gymnastics

E2MOM for 12 minutes (6 sets)

4 shoulder taps

4 hip taps

4 eccentric HSPU to floor (no ab-mat)

Workout

B: Metcon (Time)

30 Squat Clean to Overhead (135/95 lbs)
When the running clock reaches 6:00…

C: Metcon (Time)

30 Burpee Box-Overs (42″/36″)

*Hands are permitted on the descent from the box, but the goal should be to jump up SAFELY unassisted.
When the running clock reaches 12:00…

D: Metcon (Time)

30 Muscle-Ups
When the running clock reaches 18:00…

E: Metcon (Time)

Run 1-Mile
Once relatively recovered…

F: Metcon (Time)

3 rounds for time of:

25-foot Handstand Walk

50 Double-Unders

5 Bar Muscle-Ups

3 Devil’s Presses (50/35 lb DBs)

Accessory Work

Three sets of:

Chinese Kettlebell Row x 10 reps @1212

Rest as needed

Dumbbell French Press x 12 reps

Rest as needed

read more →

9/24/19 CrossFit Haddonfield, Collingswood, Cherry Hill, Mt. Laurel

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

1:30 Row (:45 hard / :45 easy)

10 Alt. SA DB Deadlift (sumo stance)

5/5 SA DB Overhead Lunge

10 Pause Jump Squats

5/5 SA DB Strict Press

Metcon (AMRAP – Reps)

21 Min EMOM:

MIN 1 – 12 Alt. DB Snatch (50/35)

MIN 2 – 12 Cal Row

MIN 3 – Max Effort “Unbroken” Wall Balls (20/14)

*Score is total Wall Balls.
-Scaled-

21 Min EMOM:

MIN 1 – 12 Alt. DB Snatch (20/10)

MIN 2 – 10 Cal Row

MIN 3 – 10-15 Wall Balls (14/10)

read more →

Women’s Bootcamp 9/24/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

10 forward lunges

10 air squats

10 reverse lunges

10 jump squats

Weightlifting

Back Squat (5-5-5-5-5)

Superset with…

Bulgarian Split Squat (6-6-6-6-6)

Workout

2-3 rounds:

1:00 each station

30sec rest b/t staions

2:00 rest b/t rounds

Station 1:

AMRAP DB alt forward lunges in farmers hold

Station 2:

3 DB manmakers

Station 3:

7cal bike

Station 4:

6 burpees

Station 5:

AMRAP box step ups (18″)

read more →

9/23/19 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds w/ empty barbell:

7 RDL

7 Pendlay Row (:02 pause @ chest)

7/7 Leg Swings

7/7 Alt. Groiners

14 Lateral Hops over Bar

Deadlift (3-3-3-3-3)

*Build to a challenging triple!

*Rest 2 min b/t sets.

Metcon (Time)

For Time (*10 Min Cap)

Buy in: 200m Run

3 Rounds:

15 Deadlifts (185/135)

50 Double Unders

Cash Out: 200m Run
-Scaled-

For Time (*10 Min Cap)

Buy in: 100-200m Run

3 Rounds:

10 Deadlifts (65/55)

50 Plate Hops/100 Single Unders (1:00 max)

Cash Out: 100-200m Run

read more →

Women’s Bootcamp 9/21/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

jog 100m

then…

2 rounds w/ light DB

10 air squats

5 DB push press

5 DB thrusters

5 DB hand cleans

5 DB deadlifts

5 up/downs

Workout

Partner workout!

Partner’s share DB, alt movements

5 rounds:

10 DB front squats

10 DB push press

10 DB thrusters

rest 5:00

then…

3 rounds:

10 DB hand clean

10 DB deadlift

10 burpees over DB

read more →

9/21/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Run

16 Plank Shoulder Taps

8 Alt. Lunges

6 Burpees

Metcon (Time)

Every 3 Min for 30 Min:

100m Run

12 HRPU

9 Up-Down Box Jump Over (24/20)

Score is your slowest round!
-Scaled-

Every 3 Min for 30 Min:

100m Run

9 HRPU

9 Up-Down Box Step Over (18/12)

Accessory Work

3 Sets for Quality*

15 DB Bent Over Row

30 Deadbugs

*For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

read more →

9/20/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Min Bike or Row

Then…

3 Rounds:

5 Inch-Worms

5 Broad Jumps (land in ¼ squat softly!)

5 BB Good Mornings

10 BTN Elbow Punches (empty bar)

5 BTN Strict Press (empty bar)

10 Alt. V-Ups

Deadlift + Hang Power Clean + Push Jerk (10 Minutes to build to a challenging (3 + 2 + 1).)

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 February, 20 2009
To learn more about DT click here
*15 Min Time Cap.

-Scaled-

5 Rounds:

6 Deadlifts (65/55)

6 Hang Power Cleans

6 Push Jerk

read more →

Competition Class 9/18/2019

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

3 rounds (start with bar and build to 50% 1RM of clean for last round.)

VERY light technical work

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean

mid-shin to full clean

Then…

Weightlifting

Hang Power Clean (3-3-3)

Hang from below the knee.

(60%, 70%, 80% of 1RM clean)
when running clock hits 5:00…

Hang Clean (3-3-3)

Hang from below the knees

(60%, 70%, 80%)
when running clock hits 10:00…

Clean Pull from Hang (3-3-3)

Hang from below the knees

(100%, 105%, 110%)
when running clock hits 15:00…

RDL (3-3-3)

(112.5%, 117.5%, 122.5%)
finish when clock reaches 20:00

Metcon

A: Metcon (Time)

For Time:

1600 Meter Run

50 Deadlifts (225/155 lbs)

50 Calories of Assault Bike

50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20″)

1600 Meter Run
Once you feel relatively recovered…

B: Metcon (AMRAP – Reps)

7min AMRAP

2 pull-ups

2 DB push press (35/55)

4 pull-ups

4 DB push press

6 pull-ups

6 DB push press

And so on…

Accessory Work

Three sets of:

DB Seesaw Press x 12 reps each arm

Rest 90 seconds

Dumbbell Hammer Curl x 10 reps

DB Skull Crushers x 10 reps

Rest as needed

read more →

9/19/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

200m Row

7 Up Down Broad Jumps

7 Pause Jump Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

WOD Warm Up

Build to WOD weight for Power Snatch!

Metcon (Weight)

Every 2 Minutes, for 20 Minutes:

Min 1 & 2: Row 500m (1:45 max)

Min 3 & 4: 12 Burpee Over Bar + 6 Power Snatch (115/75)
-Scaled-

Every 2 Minutes, for 20 Minutes:

Min 1 & 2: Row 300m

Min 3 & 4: 1 Min Burpee Over Bar + 10 Alt DB Snatch (20/10)

read more →

9/18/19 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

Then…

3 Rounds w/ Empty Barbell:

10/10 Elbow Punches

:30 Front Squat Hold

10/10 Leg Swings

Front Squat (3-3-3-3-3)

*Build to a heavy triple!

Metcon (AMRAP – Reps)

With a partner:

On a 13 Min Running Clock…

150 Double Unders

100 DB Thrusters (35/25)

150 Double Unders

Max Front Squats (185/135)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

Score is max reps of FS.
-Scaled-

With a partner:

On a 13 Min Running Clock…

150 Plate Hops

75 DB Thrusters (20/10)

100 Plate Hops

Max Front Squats (85/60)

read more →

Women’s Bootcamp 9/17/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

Push Jerk (5-5-5-5-5)

super set with…

Eccentric Pull Ups (5-5-5-5-5)

Metcon (No Measure)

3 rounds

rest 2:00 b/t each round

50 single unders

40 air squats

30 calorie row

20 push ups

10 DB push jerks

read more →

9/17/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

12 Min AMRAP:

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (Time)

For Time (16 Min Time Cap):

21-15-9

KB Swings (70/53)

C2B Pull-up

into…

15-12-9

KB Swings (70/53)

Muscle-Up
-Scaled-

For Time (16 Min Time Cap):

21-15-9

KB Swings (26/18)

Ring Rows

into…

15-12-9

KB Swings (26/18)

Pull Ups or Jumping Pull Ups

read more →

9/16/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds – Each round the movements progress to a more complex version.

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Lying Leg Lifts → Hanging Knee Raises

Handstand Push-ups (10 minute practice!)

Beginner…

5×3 Pike Push Ups on a Box

(Scale to DB Shoulder Presses for athletes unable to hold bodyweight)

-Rest 1:30 b/t sets-

Intermediate…

5×3 Negative HSPU (Tempo suggestions…3001, 30×1)

-Rest 1:30 b/t sets-

Advanced…

Begin the first five minutes by practicing the controlled descent with negative HSPU.

Then, EMOM x 5 Minutes

1-3 Tempo HSPU (31×1)

*For athletes looking to improve upon their kipping HSPU, adding a low intensity and low volume practice EMOM can build their consistency.

Every :30 for 10 Sets

1 Kipping HSPU

Metcon (Time)

3 Rounds (20 Min Time Cap):

800m Run

30 Front Rack Reverse Lunges (95/65)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
-Scaled-

3 Rounds (20 Min Time Cap):

400-600m Run

30 Bodyweight Reverse Lunges

20 DB Push Press (20/10)

*DB Push Press go down by 5 reps every round…20-15-10, Lunges stay 30 each round.

read more →

9/14/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner, sharing reps:

100 Jumping Jacks

50 Wall Balls

50 Sit Ups

50 Alternating Lunges

50 SDHP (empty bar)

1,000m row (switching every 250m)

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 →

Women’s Bootcamp 9/14/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

Grab a DB!

2 rounds

5 RDL

5 hang power cleans

5 strict press

5 push press

then…

5 up/downs

5 push ups

Workout

Metcon (No Measure)

2 rounds:

4 minutes each EMOM

1:00 rest b/t EMOM

5:00 rest b/t rounds

EMOM 1:

50 single unders

EMOM 2:

7 DB hang power cleans

EMOM 3:

7 DB push press

EMOM 4:

5 burpees over DB

read more →

9/13/19 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Jog

2 Lengths High Knees

2 Lengths Butt Kicks

10 Tuck-Ups → 5 V-Ups

5 Med. Ball Deadlifts + 5 Med. Ball Front Squats → 5 Med. Ball Cleans

10 Up-Downs → 5 Burpees

2 Rope Walks

Rope Climb (Learn the skill!)

12 Minutes to practice progressions!

Metcon (Time)

Every 4 Min, for 4 Rounds:

200m Run

10 V-Ups

10 Med Ball Cleans (20/14)(RX+ 40/25)

10 Burpees

*Athletes should have 1:00 rest each round.

*Score total working time.
-Scaled-

Every 4 Min, for 4 Rounds:

200m Run

10 Tuck Ups

10 Med Ball Cleans (14/10)

10 Up-Downs or Burpess-to-Box

*Athletes should have 1:00 rest each round.

read more →

9/12/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Minutes on Bike or Rower

then…

3 Rounds:

10 KB Deadlifts

10 KB Swings

:30 KB Goblet Squat Hold

Hang Power Clean + Front Squat + Hang Clean (15 minutes to build to a heavy (3+2+1).)

Metcon (Weight)

6 Rounds (1:30 ON / :30 OFF):

3 Hang Power Clean (155/105)

2 Front Squat

1 Hang Squat Clean

12 TTB

Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

*Athletes should be able to cycle through this relatively quickly, ideally in :20-:30. Any longer than :30 then they went too heavy. Athletes should be able to finish each set of 12 Toes to Bar in 1-2 sets, working no longer than :30-:40. Abiding by these guidelines leaves everyone with roughly :30 in the static Front Rack Hold.

Score this workout for load.
-Scaled-

6 Rounds (1:30 ON / :30 OFF):

3 Hang Power Clean (65/55)

2 Front Squat

1 Hang Squat Clean

12 K2E

Max Barbell Front Rack Hold

read more →

Women’s Bootcamp 9/12/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds

5 inch worms

10 groiners

5/5 OH alt forward lunges

5/5 DB snatch

Workout

Metcon (No Measure)

4 rounds

1:30 rounds

:30 rest b/t stations

1:00 rest b/t rounds

Station 1

1:00 box step ups

:30 low plank hold

Station 2

1:00 SA DB snatch

:30 R side plank hold

Station 3

1:00 wall balls

:30 L side plank hold

Station 4

1:00 KB goblet squat

:30 high plank hold

Finisher

TABATA of

0:00-2:00 KB OH hold

2:00-4:00 DB I,Y,T

read more →

9/11/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Run

10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings

10 Partner Squats *

10 Inch Worms

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.

Then 2 Rounds w/ empty bar:

5 Elbow Punches/arm

5 Strict Press

5 Front Squat

5 Push Press

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
-Scaled-

For Time (25 min cap):

35 Jumping Pull-ups or Ring Rows

2:30 Min Run

21 Thruster, 35#

4:00 Min Run

21 Thruster, 35#

2:30 Min Run

35 Jumping Pull-ups or Ring Rows

read more →

CFTC Competition Class 9/11/2019

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30sec handstand hold

Rest 90seconds

Then…

Workout

A: Metcon (No Measure)

E2MOM for 12 minutes (6 sets)

5 shoulder taps

5 hip taps

5 eccentric HSPU

B: Metcon (Time)

For time: 8 min time cap

5 Clean & Jerks (225/155 lbs)

Unbroken Muscle-Ups

4 Clean & Jerks (255/170 lbs)

Unbroken Muscle-Ups

3 Clean & Jerks (275/185 lbs)

Unbroken Muscle-Ups

2 Clean & Jerks (295/195 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (315/205 lbs)

Unbroken Muscle-Ups

When the running clock reaches 20:00…
**If these loads are not doable or safe for you, please scale to the following:

5 Clean & Jerks (165/125 lbs)

4 Clean & Jerks (185/135 lbs)

3 Clean & Jerks (205/145 lbs)

2 Clean & Jerks (225/155 lbs)

1 Clean & Jerk (245/165 lbs)

C: Metcon (Calories)

For max calories:

90 seconds of Assault Bike

Rest 30 seconds

When the running clock reaches 2:00…

Part 2

For time: time cap 6 minutes (4 min from the start of handstand walk)

100-Foot Handstand Walk

(must be completed in 25-foot increments; if you fall before reaching 25-feet, return to the last 25-foot marker you completed)

Finisher

Every 90 seconds, 15 minutes (5 sets of each) of:

Exercise 1 – Push-Ups x 20 reps @ 1011

Exercise 2 – Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111

Pre-Comp Prep

Tanya and Dawn:

Instead of Metcon C and the accessory, you will choose 2 of the following:

A. EMOM Deadlifts

0:00-1:00 x5 @ 75#

1:00-2:00 x5 @ 85#

2:00-3:00 x5 @ 105#

3:00-4:00 x5 @ 125#

4:00-5:00 x5 @ 145#

5:00-6:00 x5@165#

6:00-7:00 x5@175#

7:00-8:00 AMRAP @185#

*use own bar for this practice- we want to find out your max and what to expect come comp day*

B. 10 minute AMRAP

Partner A rows for max calories

-while-

Partner B does:

4 DB devils press (10#)

6 DB step overs (10#/20″)

8 DB reverse alternating lunges (10#)

-hand tag partner A when partner B is done work. switch until 10 min is up-

C. 45 is the new 21-15-9

For time with 15:00 time cap

Part 1

Athlete A completes

21-15-9

barbell hang power snatches (45#)

wall balls (10#/9ft)

Part 2

Athlete B completes

45 barbell hang power snatches (45#)

45 wall balls (10#/9ft)

D. 8 minute AMRAP

100 hanging knee raise buy-in

then…

2-4-6-8-10-12-14…

synchro alt KB S2OH

synchro russian KB swings

synchro KB goblet squats

**We will make sure to discuss the other workouts and how to attack them on competition day. But for tonight, just focus on the two workouts you guys are most nervous for or feel the least prepared for**

read more →

9/10/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

*Slow steady pace…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight!)

Then…

10 Tempo Good Mornings (3131)

30 Mountain Climbers

5/5 Supinated Single Arm Ring Row

10 Tempo Sumo Deadlifts (3131)

1:00 Hollow Hold

5/5 Supinated Single Arm Ring Row

10 Tempo RDL (3131)

20 V-Ups

5/5 Supinated Single Arm Ring Row

10 Tempo Deadlifts (3131)

Deadlift (3 x 5 @ 70-80%)

Metcon (Time)

4 Rounds:

70 Double Unders

7 Deadlift (225/155)

10 Chin-ups

-16:00 Time Cap-
-Scaled-

4 Rounds:

50 Plate Hops

7 Deadlifts (95/65)

10 Jumping Chin Ups or Supinated Ring Rows

read more →

Women’s Bootcamp 9/10/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds

5 push ups

5 bench dips

10 alt forward lunges

5 DB G2OH

5 up/downs

Weightlifting

Bench Press (5-5-5-5-5)

super set with…

Tate Press (10-10-10-10-10)

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

no rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

10 DBL DB Ground to OH

STATION 2

5 Burpees over DB

STATION 3

10 DB floor press

STATION 4

5 Cal Bike

Finisher

3 sets

10 pallof press in quarter squat (L)

20 banded flutter kicks

10 pallof press in quarter squat (R)

read more →

9/9/19 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 Rounds, 7 Reps Each:

Cal Row (stays same each round)

Squat → FS → OHS (pvc)

Push-up→ Ring Support (seconds) → Dip Negative

Scap Pull-up → Chin-up → Pull-up

Sit-up → Lying Leg Lift → Hanging Knee Raise

Then, 2 Rounds:

8/8 ½ Kneeling Bottoms Up KB Press

8 Strict Press (:03 eccentric)

8 Push Press (Hold lockout :03)

Push Press (3-3-3-3-3)

*Build across sets to a heavy triple!

Metcon (AMRAP – Reps)

3 Rounds:

2:00 Max Cal Row

1:00 Max Plank Hold (RX+ Weighted)

1:00 Max Push Press* (115/75)

-1:00 Rest b/t Sets-

Score is combined reps for both cals and push press.

*The load on the bar should be at a weight that the athlete can complete a solid 7-10 reps every time they pick up the bar, aiming for 20 reps.

-Scaled-

3 Rounds:

1:30 Max Cal Row (Rest :30)

:40 Max Plank Hold (Rest :20)

:40 Max Push Press (Rest :20) (45/35)

-1:00 Rest b/t Sets-

read more →

9/7/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Minute AMRAP:

8 Cal Row

8 Ring Rows → 8 Kipping Swings

8/8 SA DB Strict Press → 8/8 SA DB Snatch

25 Shoulder Taps in Push Up Plank → 2 Lengths SA DB OH Walk (1L/1R)

Bench Press (15 min to build to a challenging set of 3 reps!)

Metcon (AMRAP – Reps)

In teams of 2, on a 12 min running clock:

Max Rounds of Cindy + Max Cals on Rower*

1 Round of Cindy is…

5 Push-ups

10 Pull-ups

15 Air Squats

*One athlete completes a round of Cindy, while one rows. Rotate when round of Cindy is completed. Score is the number of rounds completed in Cindy + number of Cals on the Rower to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
-Scaled-

1 Round of Cindy is…

5 Band Assisted Push-ups

10 Jumping Pull-ups or Ring Rows

15 Air Squats

read more →

Bootcamp 9/7/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

3:00 row

increase effort with each minute:

0:00-1:00 easy

1:00-2:00 moderate

2:00-3:00 hard

Metcon (Time)

500m row

50 single unders

50 air squats

50 mt. climbers

rest 2:00

400m row

40 single unders

40 air squats

40 mt. climbers

rest 2:00

300m row

30 single unders

30 air squats

30 mt. climbers

rest 2:00

200m row

20 single unders

20 air squats

20 mt. climbers

rest 2:00

100m row

10 single unders

10 air squats

10 mt. climbers

read more →

9/6/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Rolling!

Then, 3 Rounds:

20 Plank Medball Taps → Mountain Climbers → Groiners

10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O

10 Air Squats → Lunges → Sit-ups

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP: 4 Alt. Plate OH Lunges (45/25) + 4 Up-Downs

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

10 Min EMOM:

MIN 1 – AMRAP: 4 Plate G2OH (45/25) + 10 Mt. Climbers (L/R = 1 rep)

MIN 2 — Row or Bike, Moderate Effort
-Scaled-

*Rest @ :30 mark of each minute, providing :30 of rest each round.

read more →

9/5/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then…

2 Rounds:

15 Jumping Jacks

10 Alt. Groiners

10 Jumping Squats → 10 Jumping Lunges

5 PVC Press from ¼ squat → 5 PVC Press From Split*

*PVC press will be from the front rack position, :02 pause at the top

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Front Squat

Hang Clean

Jerk

Clean and Jerk (15 minutes to build to a challeging (2+1))

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
-Scaled-

DB Grace (30/20)

read more →

Bootcamp 9/5/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 Rounds:

10 air squats

5 up/downs

5 inch worms

30sec lizard (L)

30sec lizard (R)

Back Squat (5-5-5-5-5)

superset with…

DB Split Squat (5-5-5-5-5)

Metcon (No Measure)

2 Rounds: 3:00 Stations

1:00 Rest b/t Stations

Station 1:

AMRAP

5 Push-ups

10 Air Squats

STATION 2

Row 400m

STATION 3

AMRAP

5 Box step ups

10 sit ups

STATION 4

Row 400m

read more →

9/4/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills:

High Knees

Butt Kicks

Toy Soldiers

Knee Hugs

Side Shuffles

then…

2 Rounds:

:30 Single Unders/Double Unders

10/10 Single Leg DB RDLs

8/8 Single Arm DB Front Rack Lunges

Metcon (Time)

For Time (24 Min Time Cap):

100 KB Swings (70/53)

800m Run

80 Double Unders

40 Single DB Step-Ups (50/35)(24/20)

50 KB Swings

400m Run

40 Double Unders

20 Single Alt. DB Step-Ups
-Scaled-

5 Rounds:

10 KB Swings (26/18)

200m Run

20 Plate Hops -or- Single Unders

10 Single Alt. DB Step Ups (20/10)(18/12)

Accessory Work

3 Sets:

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge

read more →

Competition Class 9/4/2019

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

3 rounds, start with bar and build to 50% body weight for last round

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean

mid-shin to full clean

Weightlifting

Power Clean (3-3-3)

60%, 70%, 80% of 1RM clean
when running clock hits 5:00…

Squat Clean (3-3-3)

60%, 70%, 80% of 1RM clean
when running clock hits 10:00..

Clean Pull (3-3-3)

100%, 105%, 110% of 1RM clean
pull from floor. when running clock hits 15:00…

RDL (3-3-3)

110%, 115%, 120% of 1RM clean
finish when clock hits 20:00

Metcon

A: Metcon (Time)

For time:

30 Thrusters (95/65 lbs)

6 Rope Climbs (15′)

20 Thrusters

4 Rope Climbs

10 Thrusters

2 Rope Climbs
Rest until relatively recovered, and then…

B: Metcon (AMRAP – Rounds and Reps)

For 16 minutes, at 80-85% effort:

60/40 Calories of Rowing

60 Double-Unders

20 Wall Ball Shots (30/20 lbs)
Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.

Accessory Work

Two sets of:

30 Banded Glute Bridges

30 Dumbbell Tate Press

30 Banded Overhead Triceps Extensions

30 Banded Pull-Aparts

Rest 60 seconds

read more →

9/3/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

8 Air Squats

8 Pause Jump Squats

8 Push-ups

8 Straight Leg Sit-ups

8 Ring Rows or Jumping Pull Ups

100m Run

Back Squat (4 x 5 @ 70%)

*Pause 2 seconds all reps.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

20 Cal Row

20 Sit-ups

Gymnastics Pull*

*Athletes have the choice for the pull…

3 Muscle-Ups

10 Pull-Ups

15 Ring Rows
-Scaled-

15 Min AMRAP:

15 Cal Row

15 Sit-ups

10 Jumping Pull Ups -or- Ring Rows

read more →

Bootcamp 9/3/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

Line Drills:

Butt kicks

High knees

Side shuffle (L)

Side shuffle (R)

Karaoke (L)

Karaoke (R)

then…

5 DB strict press

5 DB curls

5 DB hang cleans

*light weight*

Metcon (No Measure)

2 rounds: 4:00 stations

1:00 Rest b/t Stations

STATION 1

EMOM for 4 minutes:

5 Up-Downs + 5 DB Push Press

STATION 2

EMOM for 4 minutes:

Min 1 – Max Cal Bike

Min 2 – Max Plank

STATION 3

EMOM for 4 minutes

5 Sit-ups + 5 DB Hang Clean

STATION 4

EMOM for 4 minutes

45 sec OH plate hold

Finisher

3 rounds:

20 flutter kicks

10 windshield wipers

10 suitcases

read more →

8/31/19 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Row (EZ–Mod–Hard…increasing each min)

Then 3 Rounds:

8 Tempo Deadlifts (30X1)*

4 Push Up to Down Dog

8 Tempo Good Mornings (30X1)*

4 Burpees

*Empty barbell

Deadlift (15 minutes to build to a challenging set of 4 reps)

*Try to build to this weight in less than 24 total reps.

Metcon (AMRAP – Rounds and Reps)

10 Min ARMAP:

300m Row -or- 200m Run

7 Burpees Over Bar

3 Deadlifts (225/155)

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.
-Scaled-

10 Min ARMAP:

150m Row -or- 100m Run

7 Burpees

5 Deadlifts (95/65)

*Do not increase DL reps!

Accessory Work

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 of a Hollow Hold.

read more →

Bootcamp 8/31/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

5 DB strict press

5 DB push press

10 band pull-aparts

20 total X band pull-aparts

Weightlifting

Strict Press (5-5-5-5-5)

working up to a heavy set of 5
Super Set with…

Jumping Pull-Ups (5-5-5-5-5)

Workout

Metcon (AMRAP – Reps)

Work as a group to accumulate 150 calories on assault bike

One person working at a time while other athletes complete:

AMRAP

10 jumping jacks

10 Up-Downs

10 squat jumps

10 mountain climbers

**Make sure to count reps in AMRAP because 1 burpee is owed for each rep under 150. Goal is to do 150+ reps in AMRAP before 150cal is completed on bike.**

read more →

8/30/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then…

20 Jumping Jacks

40 Mountain Climbers (L/R = 1 Rep)

20 Lunges

40 Hollow Flutter Kicks (L/R = 1 Rep)

20 Groiners

20 Air Squats

10/10 Forward Leg Swings

10/10 Lateral Leg Swings

Pistols (10 Minutes to practice/progressions!)

*If proficient, weighted!

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP: 3 Up-Downs + 6 KB Swings (53/35)

MIN 2 – Row or Bike, Moderate Effort

-Rest 3:00-

10 Min EMOM:

MIN 1 – AMRAP: 3 V-Ups + 6 Jump Squats

MIN 2 – Row or Bike, Moderate Effort
-Scaled-

*Rest @ :30 mark of each minute, providing :30 of rest each round.

read more →

8/29/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Row

10 PVC Pass Through

1 Length Duck Walk*

5 Supermans

5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.

Then 2 Rounds, 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Snatch

Snatch (15 minutes to build to a challenging double!)

Metcon (Time)

“Karen+”

150 Wall Balls (20/14)

*Every 25 reps, complete 10 Push Ups. (RX+15)
-Scaled-

Mini Karen

100 Wall Balls (14/10)

*Every 25 reps, complete 5 Push Ups.

read more →

Bootcamp 8/29/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

10 jumping jacks

10 high knees

10 butt kicks

then…

1 round

5 Up-Downs

5 KB swings

5 KB deadlifts

5 push-ups

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

No rest b/t Stations

2:00min Rest b/t Rounds

STATION 1

1:00 Max Burpees

:30 High Plank

STATION 2

1:00 MB chest pass

:30 Wall Sit

STATION 3

1:00 Max Air Squat

:30 Flutter Kicks

STATION 4

1:00 Max Mountain Climbers

:30 Plate OH Hold

Finisher

2 sets:

10 toe touches with plate

10 leg raises with band

10/10 pallof press

read more →

8/28/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

On an 8 Min clock:

2, 4, 6, 8…

Up/Down Box Jumps

Glute Bridges

Step Ups

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Metcon (Time)

For Time (25 min Cap):

50 Burpees*

into…

5 Rounds:

12 Hang Power Clean (135/95)

12 DB Box Step-Over (24/20) (50/35)

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.
-Scaled-

For Time (25 min Cap):

30 Burpees* -or- Up Downs

into…

5 Rounds:

12 Hang Power Clean (65/55) -or- DB Hang Power Clean (20/10)

12 Box Step-Over (18/12)

into…

30 Burpees -or- Up Downs

read more →

Competition Class 8/28/2019

CrossFit Turbocharged – Barbell Club

**comp class**
END OF CYCLE 1!!

View Public Whiteboard


Warm-up

3 rounds:

15 KB deadlifts

15 KB swings

(increase weight each round)

Then…

WHOLE SQUAD TIRE FLIP LETS GET IT.

100m tire flip

Weightlifting

E2MOM for 6 minutes:

DEADLIFT x2 reps

Loading per set (by % of 1RM): 40, 45, 50, 55, 60, and 65

Followed by…

Deadlift (Max effort)

E2MOM until you miss the same weight twice

Suggested loading (by % 1RM): 70, 75, 80, 85, 90, 95, 100, 101, 102…

Workout

A: Metcon (AMRAP – Reps)

Against a 10 minute running clock…

100 burpees over bar

In remaining time, max effort bear complex (135/95)

Score is number of bear complexes completed

B: Metcon (No Measure)

EMOM for 15 minutes

Minute 1: Double KB OH Carry x45 seconds AHAP

Minute 2: Landmine Row x8 reps @ 2111 (Left)

Minute 3: Landmine Row x8 reps @ 2111 (Right)

Minute 4: Yoke Walk x45 seconds

Minute 5: Farmer’s Carry x45 seconds AHAP

read more →

8/27/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

15 Jumping Jacks

5/5 Arm Circles FWD/REV

10 Arm Crosses

3 Wall Walks

Handstand Walk (10 Minute practice!)

*Progressions*

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (Weight)

Every 3 Min for 15 Min (5 Sets):

Run 200m

30 Double Unders

15 HSPU or 15 DB Push Press (40/30)

*Athletes should have :45-1 Min rest each round.
-Scaled-

Every 3 Min for 15 Min (5 Sets):

Run 100m

30 Plate Hops -or- :30 DU Attempts/Single Unders

15 DB Push Press (20/10)

read more →

Bootcamp 8/27/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

5 inch worms

5 push ups

5 tricep dips on bench

Weightlifting

DB Bench Press (5-5-5-5-5)

Super Set with…

DB SA Bent Over Row (5-5-5-5-5)

Workout

Metcon (No Measure)

2 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

15 KB Swings

15 KB deadlifts

STATION 2

10 Push-ups

50 single unders

STATION 3

10 Burpee Box step ups

STATION 4

10 cal assault bike

STATION 5

20 ring rows

read more →

8/26/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds (For quality) – 12 Min Max

200m Jog

1 Length Walking Lunge

10 Single Leg KB RDL

5/5 KB Push Press

10 KB Goblet Squats

10 KB Swings

– 1:00 Rest b/t Rounds –

Back Rack Lunge (3 x 10)

*Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

40 Slam Balls (20/14)(RX+40/25)

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.
-Scaled-

12 Min AMRAP:

20 Slam Balls (14/10)

20 Slam Ball Lunges*

20 K2E -or Lying Leg Raises

read more →

8/24/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner, one partner working at a time, on 10 Min running clock:

200m Team Jog (run together)

40 KB Swings

40 Air Squats

40 Plate Ground to Overhead

40 Up Downs

40 Plate Push Press

40 Sit Ups

Metcon (Time)

“Straight 100”

For Time:

25 Cal Row

20 Wall Balls (20/14)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-
-Scaled-

7 Rounds:

10 Cal Row

10 Wall Balls (14/10)

10 Box Jumps (18/12)

read more →

Bootcamp 8/24/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

10 KB swings

10 KB hang cleans

then with an empty barbell:

2 rounds

5 RDL

5 hang clean pulls

Weightlifting

Hang Power Clean (5-5-5-5-5 )

learn to hang power clean!! Work up to a moderate set of 5

Workout

1-2 rounds (depending on time):

100m run

50 single unders

100m run

40 single unders

100m run

30 single unders

100m run

20 single unders

100m run

10 single unders

Finisher

TABATA of DB curls and tricep extensions (one minute of curls, the next of extensions…)

read more →

8/23/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

9 Min AMRAP:

1:00 Row or Bike (Increasing intensity each round)

10 Alt. Groiners (https://www.youtube.com/watch?v=ZIbpWbE24kM)

10 Alt. Lunges

10 Plate to Overhead

10 Slam Balls

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP: 4 Alt. Jump Lunges + 4 Push-ups

MIN 2 – Row or Bike, Moderate Effort

-Rest 3:00-

10 Min EMOM:

MIN 1 – AMRAP: 4 Air Squats + 4 Slam Balls

MIN 2 – Row or Bike, Moderate Effort
-Scaled-

*Rest @ :30 mark of each minute, providing :30 of rest each round.

Accessory Work

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening

read more →

8/22/19 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills:

-Inch Worms

-Toy Soldier Kicks

-Frog Jumps (Full Squat, then jump for height)

-Broad Jumps

-Up Down Broad Jumps

-Burpee Broad Jumps

Then 2 Rounds, 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Power Snatch (10 min to build to challenging double!)

Metcon (Time)

For Time (18 min cap):

2 Rounds of:

15 Hang Power Snatch (95/65)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 Rounds of:

10 Hang Power Snatch (135/95)

10 Burpee Over Bar

400m Run

*Score = total work + rest time.
-Scaled-

For Time (18 min cap):

2 Rounds of:

10 Hang Power Snatch (65/55) -or- Alt. DB Snatch (20/10)

10 Burpee Over Bar

200m Run

-Rest 2:00-

Repeat.

read more →

Bootcamp 8/22/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

10 KB deadlifts

5/5 KB snatches

10 KB push press

10 KB swings

Workout

Partner workout!!

4 rounds:

P1 is on bike while P2 completes:

2 rounds

7/7 DB deadlift (inside feet)

7/7 DB hand clean and press

7 sit-ups

-switch-

then rest 3 minutes before next round.

Finisher

TABATA of leg raises

read more →

8/21/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10 Air Squats (with a :02 pause in the hole)

5/5 Cossack Squats w/ PVC

5/5 Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

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

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

100m Run

5 Hang Power Clean (95/65)

7 Front Squats
-Scaled-

9 Min AMRAP:

100m Run

5 Hang Power Clean (65/55)

5 Front Squats

read more →

Competition Class 8/21

CrossFit Turbocharged – Barbell Club

**comp class**

View Public Whiteboard


Warm-up

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles

30 Second Side Plank (right)

30 Second Supinated-Grip Hang

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Weightlifting

Every 2 minutes, for 12 minutes (6 sets)

3 Front Squat + Jerk (3+1 @ 90-92%)

increase 2.5% from 8/8

Metcon 1

Metcon (3 Rounds for time)

Three sets of:

500 Meter Row

3-5 Unbroken Ring Muscle-Ups

10 Unbroken Snatches*

3-5 Unbroken Ring Muscle-Ups

500 Meter Row

Rest 4 minutes

*Set 1 – 115/85 lbs

*Set 2 – 135/95 lbs

*Set 3 – 155/105 lbs

Metcon 2

Metcon (No Measure)

E2MOM for 12 minutes (6 sets):

100-Foot Front Racked Kettlebell Carry (32/24 kg)

6 SA DB OH squats (3 ea arm/35# DB)

**Dawn and Tanya version**

D. 12 minute AMRAP:

2-4-6-8-10…

Synchro alt KB S2OH

Synchro Russian KB swing

Synchro KB Goblet squat

Accessory Work

Three sets of:

Reverse Snow Angels x 60 Seconds

Rest 60 seconds

Banded Pull-Aparts x 50 reps

Rest as needed

10 GHD sit-ups

-Rest as needed-

read more →

8/20/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds (12 Min Max):

200m Row

7/7 SA DB Split Squat Thrusters

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase weight on DBs and pace on the rower each round

Metcon (Time)

For Time (16 min cap):

1000m Row -or- 800m Run (5 Min Cap)

Immediately into…

3 Rounds:

10 Single DB Burpees (50/35)

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
-Scaled-

For Time (16 min cap):

750m Row -or- 600m Run (5 Min Cap)

Immediately into…

3 Rounds:

10 Burpees

14 SA OH DB Lunge -or- FR DB Lunge (20/10) -or- BW Lunge

40 Plate Hops -or- 80 Single Unders (:45 cap)

Accessory Work

3 Sets:

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

read more →

Bootcamp 8/20/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

150m row

5 WB front squats

5 WB push press

5 WB deadlifts

150m row

5 ring rows

5 up/downs

5 box step ups

Workout

Metcon (No Measure)

Metcon
3 Rounds:

2 MINUTE STATIONS

STATION 1:

Row 500m (rest remainder of time)

STATION 2:

15 WB

Max effort burpees

STATION 3:

15 calories on rower

Max effort ring rows

STATION 4:

15 Box Step Overs

Max effort WB deadlifts

-rest 2 minutes-

Accessory Work

3 rounds:

10 windshield wipers

20 flutter kicks

10 suitcases

read more →

8/19/19 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

8 Cal Row

8 Plate G2OH w/ :02 Pause At Top

8 V-ups

Then, 3 Rounds:

1 Length Waiter Walk (L)

1 Length Waiter Walk (R)

15 PVC Pass Throughs

Push Jerk (3-3-3-3-3)

*Start moderate and build to heavy, but doable, set of 3.

Metcon (Time)

For Time (15 Min Cap):

15-12-9

Push Jerk (135/95)

12-12-12

Cal Row

immediately into…

6-9-12

Push Jerk (155/105)

12-12-12

Cal Row

*The first 3 sets should be light enough that athletes are able to go unbroken each time that they pick up the barbell.
-Scaled-

For Time (15 Min Cap):

15-12-9

Push Jerk (85/60)

9-9-9

Cal Row

immediately into…

6-9-12

Push Jerk (85/60)

9-9-9

Cal Row

*Push Press if Jerk isn’t technically sound.

read more →

8/17/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

100m Run

10 Scap Pull Ups

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. FWD Lunge

100m Run

8 DB G2O

10 Kipping Swings

10 Alt. Jumping Lunges

Metcon (Time)

For Time:

800m Run

40 Pull-ups

40 Alt. Lunges

800m Run

40 TTB

40 Alt. Lunges

400m Run

20 Pull-ups

20 Alt. Lunges

400m Run

20 TTB

20 Alt. Lunges

*30:00 Time Cap.
-Scaled-

For Time:

400m Run

30 Jumping Pull ups -or- Ring Rows

30 Alt. Lunges

400m Run

30 K2E -or- Lying Leg Raises

30 Alt. Lunges

200m Run

20 Jumping Pull ups -or- Ring Rows

20 Alt. Lunges

200m Run

20 K2E -or- Lying Leg Raises

20 Alt. Lunges

Metcon (Time)

For Time:

800m Run

40 Pull-ups

40 Alt. Lunges

800m Run

40 TTB

40 Alt. Lunges

400m Run

20 Pull-ups

20 Alt. Lunges

400m Run

20 TTB

20 Alt. Lunges

*30:00 Time Cap.
-Scaled-

For Time:

400m Run

30 Jumping Pull ups -or- Ring Rows

30 Alt. Lunges

400m Run

30 K2E -or- Lying Leg Raises

30 Alt. Lunges

200m Run

20 Jumping Pull ups -or- Ring Rows

20 Alt. Lunges

200m Run

20 K2E -or- Lying Leg Raises

20 Alt. Lunges

read more →

8/16/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

250m Row → 250m Row → 250m Row

7 Squats → Front Squats (PVC) → OH Squats (PVC)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → K2E

Kipping (10 Minutes of practice/progressions!)

*If proficient, 3 x ME Kipping TTB

Metcon (Calories)

24 Min EMOM:

MIN 1 – Calorie Row

MIN 2 – Up-Down Box Jump (24/20)/(18/12)

MIN 3 – KB Farmer Carry (AHAP)/(Moderate)

MIN 4 – Sit-Ups

*:45 work / :15 rest for all movements

*Beginners, :30 work / :30 rest

Accessory Work

Accessory/Finisher

3 Sets:

25 Glute Bridges (BW or Weighted)

directly into…

1:00 Glute Bridge Hold (hold last rep of Glute Bridges)

-Rest as Needed b/t Sets-

read more →

8/15/19 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:20 Singles → Fast Singles → Double Unders

10 Alt Lunge and Reach

10 Pause Jump Squats

10 High-to-Low Plank

2 Rounds*:

5 Inch Worms

5 BTN Push Press (Snatch Grip)

5 Sots press

5 OHS

10 Alt Cossack Squats (back rack optional)

5 Muscle Snatch

*First round with PVC / Second round with barbell.

Hang Snatch + OH Squat (5 x (1 + 2))

*Build across sets to find a challenging weight.

*Rest 2 min b/t sets

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP”

1 Hang Snatch (115/75)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

6 Min AMRAP:

1 Hang Snatch (115/75)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.
-Scaled-

6 Min AMRAP:

1 Hang Snatch (75/55) -or- 4 Alt. DB Snatch (20/15)

3 Overhead Squats -or- 9 DB Front Squats

25 Plate Hops -or- 50 Single Unders

-Rest 2:00-

(Repeat 6 Min AMRAP)

read more →

8/14/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10 High Knees (L/R = 1 rep)

10 Sit-ups

10 Mountain Climbers (L/R = 1 rep)

10 Arm Circles FWD

10 Arm Circles REV

10 Tuck-Jumps

Then, 2 Rounds 3 Reps w/ bar:

RDL

Muscle Clean

Hang Power Clean

Push Press

Push Jerk

Split Jerk

Metcon (Weight)

7 Sets of Barbell Complex :

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets to be performed w/out putting bar down.

*Workout will be scored for load. Record the loading for all 7 sets.

Athletes can approach this workout one of two ways, they can either start lighter and build toward a heavier set of the complex. For the second option, athletes can try to hold a moderate weight across

Accessory Work

Accessory/Finisher:

8 Min Alt. EMOM:

Min 1 – Run 100m

Min 2 – Slam Balls :40

read more →

8/13/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Buy In: 15 Cal Row (Easy Effort)

Then 3 Rounds…

10 Dual KB/DB Bent Row

1 Length Filly Walking Lunge (R)

1 Length Filly Walking Lunge (L)

1 Length SA Famers Carry (R)

1 Length SA Famers Carry (R)

:20 FR Bottom of Squat Hold

Cash Out: 15 Cal Row (Hard Effort)

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

50 Cal Row -or- 800m Run

50 Wall Balls (20/14)

10 Muscle-Ups

*Scale: Jumping Muscle Ups or Burpee Pull ups

*Row/run 4 min cap!
-Scaled-

16 Min AMRAP:

35 Cal row -or- 400m Run

35 Wall Balls (14/10)

10 Pull Ups -or- Ring Rows

read more →

8/12/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (1-1-1-1-1)

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Build across sets toward new 1RM if consistently attending. If spotty attendance, 5 x 3 @ 80-85%.

Metcon (Time)

For Time (10 Min Cap):

30-20-10

KB Swings (53/35)

Burpees

*Choose a weight that aims for unbroken reps!
-Scaled-

For Time (10 Min Cap):

20-15-10

KB Swings (26/18)

Burpees

read more →

8/10/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

7 Min Partner AMRAP:

P1: 1 Round of..

20 MB Russian Twists

10 Box Step Ups

10 MB Front Squats

10 MB G2OH

P2: Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Metcon (Time)

2 Rounds (30 min time cap):

800m Med Ball Run (20/14)

50 Cal Row

25 Box Jumps (30/24)
-Scaled-

2 Rounds (30 min time cap):

600m Run (No med ball!)

35 Cal Row

20 Box Jumps (18/12)

Accessory Work

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit

read more →

8/9/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

100m Row

1 Length Bear crawl

1 Length Reverse Bear crawl

8/8 DB/KB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA DB Overhead Split Squat

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

4 Min AMRAP

2 Lengths Farmers Carry AHAP

10 Slam Ball (20/14)(RX+40/25)

-Rest 3:00 b/t Sets-
-Scaled-

4 Rounds:

4 Min AMRAP

2 Lengths Farmers Carry (moderate weight)

10 Slam Ball (14/10)

-Rest 3:00 b/t Sets-

read more →

8/8/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

:30 of each exercise:

Jumping Jacks

Mountain Climbers

Sit-ups

Toe Touches

Arm Circles

Arm Crosses

Trunk Twists

Tuck-Jumps or Star Jumps

Pass Thru (PVC)

ATW (PVC)

Then 2 Rounds, 5 reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Snatch

Snatch (4 x 2 @ 85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

10 Min ARMAP:

100m Run

10 Single Arm Alt. DB OH Lunges (50/35)

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.
-Scaled-

10 Min ARMAP:

100m Run

10 Single Arm Alt. DB OH Lunges (15/10)

12 Sit Ups

read more →

8/7/19 CrossFit for Beginners New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10/10 Arm Circles Forward/Backward

10 Alt. Lunge and Twist

5 Inch Worms

:20 Hollow Rock

Then…

3 Rounds:

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

DB Strict Press (3 x 7 AHAP)

*Seated.

Build to challenging weight for 7 reps and complete 3 working sets at that weight!

Metcon (Time)

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)(24/20)

*Run 200m After Each Set.

*14 Min Time Cap.

*Scale to 15-12-9-6 for HSPU
-Scaled-

21-15-9-6 or 15-12-9-6

DB Push Press (20/10)

8-8-8-8

DB Box Step-Over (20/10)/(18/12)

*Run 100m After Each Set.

*14 Min Time Cap.

read more →

8/6/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10 Tempo Air Squats (5051)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon Stretch (Right Leg)

Then, 3 Rounds with empty bar:

7 Back Squats (30X1)

Back Squat (5 x 1 @ 80-90% of 1RM)

*2 second eccentric.

-Rest at Least 2:00 b/t Sets-

-Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 Front Squats (155/105)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.
-Scaled-

9 Min AMRAP:

9 Front Squats (75/55)

21 Plate Hops or 42 Single Unders

read more →

8/5/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds w/ a partner, “Mirrored” (both athletes move together in unison):

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into…

1 Round (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.):

300m Row

10 Burpees

10 TTB (Scaled, K2E)

10 Dual DB G2OH

Metcon (Time)

In teams of 2:

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)

*One partner works while other rests.

*Athletes must switch every 250m on the rows.

*33 min time cap!
-Scaled-

In teams of 2:

1500m Row (8 Min Cap)

80 Burpees

750m Row (4 Min Cap)

100 K2E

500m Row (2 Min Cap)

50 DBL DB Ground to Overhead (15/10)

*One partner works while other rests.

*Switch as needed, doing even work on the rows.

*33 min time cap!

read more →

8/3/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Min AMRAP:

10 Jumping Jacks (full range of motion w/arms)

10 Mt. Climbers

10 Sit Ups

10 Air Squats

Then, Pizza Delivery!

Metcon (Distance)

3 Sets for Quality:

2:00 Bike, Row, or Run

1:00 KB Swing (70/53)

1:00 Static Hold of Choice*

2:00 Bike, Row, or Run

1:00 Box Step-Ups (30/24)

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options:

-Wall Sit or Squat Hold

-Any Plank Variation (high, low, side, star)

-Hollow Hold

-Chin Above Bar or Bar Hang

-Handstand Hold
-Scaled-

KB Swing (26/18)

Box Step Ups (20/18)

read more →

8/2/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Jog

Then, 3 Rounds:

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press

6 DB Bent Over Row

6 Kip Swings or Ring Rows

Hang Squat Clean Thruster (Build to a challenging weight for 3 reps!)

Metcon (Time)

Buy In: 400m Run

Then…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)

4-8-16-24-16-8-4

Pull Ups

*16 Min Time Cap.
-Scaled-

Buy In: 2 Min ME Run

Then…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (45/35) -or- DB (25/15)

4-8-16-24-16-8-4

Jumping Pull Ups -or Ring Rows

*16 Min Time Cap.

read more →

8/1/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds (progress movement every round):

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or DU attempts

10 Reps of…Plate Deadlift → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of…BW Alt. Lunge → Lunge and Twist → Pause Jump Squat → Bootstrapper

Metcon (AMRAP – Reps)

Every 9 min for 27 min (3 Rounds):

1200m Run

25 Plate Ground to OH (45/35)

Max Double Unders in Remaining Time

*Cap run at 7 min max.
-Scaled-

Every 9 min for 27 min (3 Rounds):

800m Run

25 Plate Ground to OH (15/10)

Max DU Attempts -or- Plate Hops in Remaining Time

*Max run time 7 min.

Accessory Work

3 Sets:

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

read more →

7/31/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

600m Run

Then, 2 Rounds:

20 Alt. Single Leg V-Ups

10 PVC Good Mornings

10 Alt. Cossack Squat

Then, 2 Rounds:

20 Bird Dogs

10 Alt. Reverse Lunges

10 PVC Back Squats

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

-Rest 2:00 b/t Sets

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

*Record heaviest single rep.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Metcon (Time)

“Speed Demon”

3 Rounds (8 min hard cap):

30 DB Front Squat (35/25)

30 Up-Downs

*Loading should allow for an unbroken set for the DB front squat when fresh.
-Scaled-

3 Rounds (8 min hard cap):

20 DB Front Squat (20/10)

20 Up-Downs

read more →

7/30/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

On a 3 min running clock…

:30 Row (easy pace)

:30 Sprint

Then, 9 Min AMRAP:

7/7 DB Single Arm Bent Over Row

1 Length Bear Crawl

1 Length Reverse Bear Crawl

7/7 DB Single Arm Thruster

Handstand Walk (10 Minute practice!)

*Progressions*

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

15 Min ARMAP:

20 Cal Row

15 HRPU

2 Rope Climbs
-Scaled-

15 Min ARMAP:

15 Cal Row

10 Band Assisted Push Ups

2 Rope Walks

read more →

7/29/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Air Squats

10 DB Strict Press

10 DB Sumo Deadlift

5 Broad Jumps

Then, 2 Rounds:

10 Lunge & Twist

:30 Bar Hang

:30 Toy Soldiers

15 PVC Pass Throughs

Dumbbell Push Press (3 x 5 @ 30X1)

Deadlift (3 x 5 @ 31X1)

*Start with moderate load, each set increasing weight. Workout weight for final set.

*Alternate between movements. Ex) 5 DB Push Press, rest, 5 Deadlifts, rest. Repeat.

Metcon (Time)

40-30-20

Deadlift (185/125)

DB Push Press (50/35)

Box Jumps (24/20)

*20 min time cap.
-Scaled-

30-20-10 or 20-15-10

Deadlift (95/65)

DB Push Press (20/10)

Box Jumps or Step Ups (18/12)

*20 min time cap.

read more →

7/27/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 KB Deadlift

10 KB Swings

15 Jumping Jacks

20 Mountain Climbers

…Once completed, 400m run.

Metcon (AMRAP – Rounds and Reps)

With a partner,

12 Min ARMAP:

200m Run

-Rest 1:30-

12 Min AMRAP:

4 Push Ups

8 KB Swing (53/35)

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.
-Scaled-

10 Min ARMAP:

200m Run

-Rest 3:30-

12 Min AMRAP:

4 Band Assisted Push Ups

8 KB Swing (26/18)

16 DU Taps -or- 32 Single Unders

read more →

7/26/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)

10 Air Squat → PVC Front Squat → PVC Overhead Squat

7 Push Up → Box Dip → Ring Dip

7 Scap Pull Up → Chin Ups → Pull Ups

7 Sit Ups → Lying Leg Lift → Hanging Knee Raise

Max Height Box Jump (Distance)

Max Height Box Jump
10 Minutes to test a max!

Metcon (AMRAP – Reps)

3 Rounds for max reps:

Cal Row

Strict Ring Dip or Bench Dip

Box Jump (24/20)

TTB

*1 Min at each station (like Fight Gone Bad!).

*Rest 1:00 b/t rounds.
-Scaled-

3 Rounds for max reps:

Cal Row

Bench Dip

Box Jump (18/12)

K2E or Lying Leg Raise

*:30-:40 at each station.

*Rest 1:00 b/t rounds.

read more →

7/25/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Partner T-Jumps

10 Partner Crawl and Jump Overs

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull-Down

Muscle Clean

Hang Power Clean

Push Press

Jerk

Power Clean + Jerk (10 Minutes to build and find weight for WOD)

Metcon (Weight)

Every :30 for 20 Min

1 Power Clean and Jerk (200/145)
-Scaled-

20 Min EMOM

2 Power Clean and Jerk (75/55)

*Beginners should scale weight to a moderate load and perform 2 reps on the minute, resting as needed to ensure proper mechanics.

*Substitute DB for barbell if needed.

read more →

7/24/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Glute Bridges

8 V-Ups

6 Up-Down + Broad Jump

Then 2 Rounds w/ empty barbell:

5 Back Squats

8 Strict Presses

6 Hang Muscle Snatches

5 OH Squats

Back Squat (5 x 3 @ 70-80% of 1RM*)

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Metcon (Time)

9 Min AMRAP:

9 Overhead Squats (95/65)

9 Burpees Over Bar
-Scaled-

9 Min AMRAP:

9 Overhead Squats (65/45) -or- Goblet Squats (26/18)

6 Burpees Over Bar

read more →

7/23/19 CrossFit for Beginners NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds (Increase effort each round)

10 Calorie Row

10 Ring Rows

5/5 KB Filly Lunges*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

*https://www.youtube.com/watch?v=VBiRtJbgRKg

Then, 2 Rounds:

10 Push Ups

10 Bench Press (empty bar)

Bench Press (12 Minutes to build to a heavy set of 5 reps!)

Metcon (No Measure)

15 Min EMOM

Min 1 – 15 Cal Row

Min 2 – Gymnastic Pull of Choice*

Min 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gymnastic Pull:

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

Athletes should pick an option for this part that challenges them but allows them to finish the work in :30-:40.
-Scaled-

15 Min EMOM

Min 1 – 10 Cal Row

Min 2 – Gymnastic Pull of Choice*

Min 3 – :30 Double KB Front Rack Hold (Moderate)

read more →

7/22/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Min AMRAP using light-moderate KB::

100m Run (Moderate Pace)

8 KB Sumo DL

8 KB High Pulls from the waist

8 KB Swings

Then…

2 Rounds w/ Empty Barbell:

10 Deadlifts (hang to mid shin)

10 Clean High Pulls

10 Muscle Cleans

10 Front Squats

10 Strict Press

Metcon (Time)

3 Rounds:

20 Sumo DL High Pull (115/80)

20 Push Press

800m Run

*Pick a scaling option for the workout that allows you to move well and to push the pace with the goal of 6:00 or less per round.

*The loading on the bar should be something that allows athletes to get at least sets of 10 reps unbroken for both movements when fresh. SDHP 10-5-5 is a great way to break up the reps to ensure sound mechanics.

*Runs should be capped at 4:00, if athletes cannot finish 800m in 4:00 or less, scale the distance.
-Scaled-

4 Rounds:

10 SDLHP (75/55)

10 Push Press

400m Run

Accessory Work

Finisher!

2 Sets:

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

read more →

7/20/19 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds, Increasing Effort Each Round:

1:30 Row or Run (start slow and end moderate/high in final round)

10 Up-downs

20 Single Unders

10 Russian Step-Ups (knee to chest during step-up with non-planting leg)

20 Hollow Flutters Kicks (1L / 1R = 1 Rep)

10 Dual KB Swings (light)

:30 Double KB Front Rack Walk (controlled and steady!)

Metcon (Distance)

On 25 Min Running Clock:

25 Burpee Box Step-Over (24/20)

50 Cal Row

100m Walking Lunge

200 Double Unders

200m KB Farmer Carry (70/53)

Then…

Max Distance Run in remaining time
-Scaled-

On 25 Min Running Clock:

15 Burpee Box Step-Over (18/12)

30 Cal Row

4 lengths Walking Lunge

200 DU Taps -or- 3 Min of DU Attempts -or- 300 Single Unders

8 Lengths KB Farmer Carry (26/18)

Then…

Max Distance Run in remaining time (800m max!)

read more →

7/19/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Bootstrappers

20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)

10 PT

10 Overhead Squats w/ PVC

5 Inch Worms

2 Lengths Slow Bear Crawl

Deadlift (10 min to build to challenging set of 5 unbroken.)

Metcon (No Measure)

4 Rounds for Quality (16 min max):

5 Deadlifts w/ weight established in strength

10 Strict HSPU or DB Strict Press (choose weight that allows smooth, unbroken reps)

20 Sit-ups
-Scaled-

4 Rounds for Quality (16 min max):

5 Deadlifts (95/65)

10 Strict HSPU or DB Strict Press (choose weight that allows smooth, unbroken reps)

20 Sit-ups (anchor feet w/ DB)

read more →

7/18/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills (perform 1 length of movement, jog back):

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-quick rest-

High knees

Butt kicks

Skip and Reach (opposite arm and leg)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

Metcon (Time)

For Time (20 min time cap):

1 Mile Run

Then Complete….

50-40-30

Pull-ups

Push-ups
-Scaled-

For Time (20 min time cap):

600m Run

Then Complete….

6 Rounds of:

10 Jumping Pull Ups/Ring Rows

10 Band Assisted Push Ups

read more →

7/17/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner… One athlete on the Rower the other with a PVC:

1 Round

P1: Row

P2, Complete Full Round Of:

5 Inch Worms

5 BTN Strict Press with PVC

5 BTN Strict Press from ¼ squat with PVC

5 Sots Press with PVC

1 Round

P1: Row

P2, Complete Full Round:

5 Overhead Squats with PVC

5 Jumping Back Squats with PVC

5/5 Cossack Squat w/ PVC in Back Rack Position

5 Hang Muscle Snatch with PVC

Then 2 Rounds 3 Reps w/ empty bar:

Snatch-Grip RDL

Snatch High Pull

Hang Power Snatch

Hang Squat Snatch

Snatch (1-1-1-1-1)

*Start moderate and build to heavy single rep.

* Rest 2 min between sets.

Metcon (2 Rounds for reps)

12 Min EMOM:

Min 1 – :45 ME Dual DB Snatch (50/35)

Min 2 – :45 ME Double Unders

(To score, enter lowest round of DB Snatch and lowest round of DUs)
-Scaled-

12 Min EMOM:

Min 1 – :30 ME Dual DB Snatch (20/10)

Min 2 – :30 ME Double Unders/DU Attemps/DU Taps/Single Unders

read more →

7/16/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows @3131

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

WOD Warm Up

2 Rounds:

3 Box Jumps

6 DB Suitcase Reverse Lunges

6 DB Push Press

Metcon (Time)

For time (14 min cap):

9 Muscle-Ups

50 DB Suitcase Reverse Lunge (50/35)|(35/25)

7 Muscle-Ups

50 DB Push Press (50/35)

5 Muscle-Ups

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)
-Scaled-

*Muscle Ups 5-3-1 or 3-3-3

*(35/25)

*Replace MUs with strict pull ups

-or-

For time (14 min cap):

9 Jumping Pull Ups/Ring Rows

35 DB Suitcase Reverse Lunge (15/10)

7 Jumping Pull Ups/Ring Rows

35 DB Push Press (15/10)

5 Jumping Pull Ups/Ring Rows

*At the top of every minute, including at 3,2,1 go, perform 3 Box Step Ups (18/12)

read more →

7/15/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Min Easy Row

Then 3 Rounds for quality:

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Then 7 Tempo Back Squats (3131) w/ empty bar.

Back Squat (5 x 3 @ 65-75% of 1RM*)

*3 second eccentric.

*Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Metcon (Time)

Every 5 min for 3 sets:

12 Burpee Over Bar

12 Front Squat (135/95)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

(Goal of finishing each round 4:00 or faster!)

To score, total working time.
-Scaled-

Every 5 min for 3 sets:

9 Burpee Over Bar

12 Front Squat (75/55)

200m Run

*Rest the remainder of the time until 5:00 then start the next set.

(Goal of finishing each round 4:00 or faster!)

*DB Front Squats if not ready for barbell front rack.

read more →

7/13/19 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner, 400m Jog passing med ball

Then, 6 Rounds, 3 per partner:

10 Cal Row

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round you are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Rope Climb (*10 minutes of practice!)

Metcon (AMRAP – Rounds and Reps)

“FROZEN ROPE”

18 Min AMRAP:

20 Cal Row

2 Rope Climbs

20 Plate Squat Clean (45/35)

2 Rope Climbs
-Scaled-

18 Min AMRAP:

15 Cal Row

2 Rope Walks

15 Med Ball Cleans (14/10)

2 Rope Walks

-1 Min Rest-

read more →

7/12/19 CrossFit Trainers Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

Then 2 Rounds:

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Strict Press + Push Press (3 x (4+4) )

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

*:02 pause at the top of each rep.

*Superset each set with 20 KB Weighted Glute Bridges.

Metcon (Time)

For Time (25 min cap)

1000m Row

800m Run

50 KB Swing (53/35)

40 Push Press (115/75)

500m Row

400m Run

25 KB Swing

20 Push Press
-Scaled-

For Time (25 min cap)

750m Row

400m Run

35 KB Swings (26/18)

30 Push Press (65/55)

400m Row

200m Run

20 KB Swings

15 Push Press

read more →

7/11/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then, 2 Rounds (for quality!):

6 Reps of Each Movement in WOD

Metcon (AMRAP – Reps)

TABATA

:20 Work / :10 Rest, for 8 Rounds.

TABATA 1 – Box Jumps (24/20)

TABATA 2 – Push-Ups

TABATA 3 – DB Bent Over Rows (35s/25s)

TABATA 4 – Ball Slams (20/14)(RX+40/25)

TABATA 5 – Strict Hollow Flutter Kicks

Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.
-Scaled-

TABATA 1 – Box Jumps or Step Ups (18/12)

TABATA 2 – Band Assisted Push-Ups

TABATA 3 – DB Bent Over Rows (25s/15s)

TABATA 4 – Ball Slams (14/10)

TABATA 5 – Bent Knee Flutter Kicks or Alternating Knee Tucks

Accessory Work

3 Sets:

12/12 Preacher Curls

-Rest as Needed b/t Sets-

read more →

7/10/19 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

5 Inchworms

10 Alt. Jump Lunges

5 Scap Pull-ups

5 Tight Kipping Swings

Then 2 Rounds, 3 Reps w/ empty bar:

Clean High Pull

Muscle Clean

Hang Power Clean (above knee)

Hang Squat Clean (just below knee)

Clean (12 min to find heavy single!)

Metcon (Time)

3 Rounds (12 min cap):

200m Run

10 C2B Pull-ups

21 DB Deadlifts (75s/55s)
-Scaled-

3 Rounds (12 min cap):

100-200m Run

10 Jumping Pull Ups/Ring Rows

10 DB Deadlifts (35s/25s)

read more →

7/9/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

7 Min AMRAP:

10 Up-Downs

10 Light KB Deadlifts

5/5 Body Weight Lunges

– Rest 1:00 –

5 Min AMRAP:

8 Up-Downs

8 Light KB Deadlifts

4/4 Front Rack Plate Lunges

– Rest 1:00 –

3 Min AMRAP:

6 Up-Downs

6 KB Deadlifts

3/3 OH Plate Lunges

*Athletes grab a light-moderate plate. Increasing effort at each AMRAP leading to a strong effort at the end…

Metcon (Weight)

21 Min EMOM

Min 1 – 12 Cal Row

Min 2 – 12 Burpee Step-Ups (24/20)

Min 3 – 12/12 DB Step Back Lunges (all 12 one leg, then all 12 other leg) (DB weight is athlete’s choice!)

*Rest by :45 mark each round.
-Scaled-

21 Min EMOM

Min 1 – 10 Cal Row

Min 2 – 8 Burpee Step-Ups (18/12)

Min 3 – 8/8 DB Step Back Lunges (all 12 one leg, then all 12 other leg)

read more →

7/8/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Burpee Broad Jumps

5 Inchworms (no push-up)

5/5 Cossack Squats

5 Air Squats with :02 Pause at the Bottom

10/10 Banded Side Steps

Then, w/ empty bar:

10 Back Squats

10 Good Mornings

10 Tempo Back Squats (3131)

Back Squat (5 x 5 @ 65-75% of 1RM*)

-Rest 2:00 b/t Sets-

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

15 Wall Balls (20/14)

25 Double Unders
-Scaled-

10 Minute AMRAP:

15 Wall Balls (14/10)

25 Double Under Taps/50 Single Unders/15 DU Attempts

read more →

7/6/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

8/8 Single Leg DB RDLs

5 Inchworms

20 Glute Bridges

6 Light DB Arnold Press

Deadlift (5 x 3 @80-85%)

10 Minute Alternating EMOM:

MIN 1 – 3 Deadlifts @ 80-85%

MIN 2 – 6 Seated DB Arnold Press AHAP

Arnold Press (5 x 6 AHAP)

Metcon (AMRAP – Reps)

“Death By Burpee”

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on… (20 Min Cap)

*Beginners, burpee to box.

read more →

7/5/19 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds (Alt. movements every :15):

Mt. Climbers

Jump Lunges

Boot Strappers

Plank Push-ups (Low-to-High plank)

-Rest-

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
**35 Minute Time Cap.

-Scaled-

*5 Rounds of “Loredo”.

-Or-

6 Rounds:

16 Air Squats

16 Band Assisted Push-ups

16 Walking Lunge Steps

200-400m Run

read more →

7/3/19 CrossFit Trainer Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

:30 Jumping Jacks

8 Alt. Step Ups

10 PT, 10 ATW

10 OH Squats w/ PVC

5 Broad Jumps

Then, 2 Rounds 3 Reps:

Snatch-Grip RDL

Snatch High Pull

Muscle-Snatch

Drop Snatch

Hang Snatch (from below knee)

Snatch (5 x 2 @ 85%)

*Rest 1:30 between each set.

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

7 Hang Power Snatch (95/65)

5 Box Jumps (24/20)

-Rest 2:00-

5 Min AMRAP:

7 Hang Power Snatch (95/65)

5 Box Jumps (24/20)
5 Min AMRAP:

7 Hang Power Snatch (65/45)

5 Box Jumps/Step Ups (18/12)

-Rest 2:00-

5 Min AMRAP:

7 Hang Power Snatch (65/45)

5 Box Jumps/Step Ups (18/12)

read more →

7/2/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds w/ light DB:

3 Push Up to Down Dog

5/5 Single Leg Cross Body RDL

7/7 Arnold Press

9 Cal Row

Handstand Push-ups (10 minute practice!)

Beginner…

5×3 Pike Push Ups on a Box

(Scale to DB Shoulder Presses for athletes unable to hold bodyweight)

-Rest 1:30 b/t sets-

Intermediate…

5×3 Negative HSPU (Tempo suggestions…3001, 30×1)

-Rest 1:30 b/t sets-

Advanced…

Begin the first five minutes by practicing the controlled descent with negative HSPU.

EMOM x 5 Minutes

1-3 Tempo HSPU (31×1)

For athletes looking to improve upon their kipping HSPU, adding a low intensity and low volume practice EMOM can build their consistency.

Every :30 for 10 Sets

1 Kipping HSPU

Metcon (Time)

On a 7 minute running clock:

1000m Row (5 min cap) then…

ME HSPU

Immediately into…

35 DB Man-makers (35/25)

*In this workout, the Man-maker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead

Score is time for the Man-makers…subatract :01 for every rep of the HSPU earned in first part of the workout.
-Scaled-

On a 7 minute running clock:

800m Row (5 min cap) then…

ME DB Strict Press (25/15)

Immediately into…

25 DB Man-makers (25/15) -or- 25 Body weight Man-makers

read more →

7/1/19 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Pigeon Each side

1 Min Frog Stretch Each Side

Then…

:30 Row (Moderate pace)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

Metcon (Time)

4 Rounds (15 min cap):

200m Run

20 Cal Row

12 Strict Pull-ups
-Scaled-

4 Rounds (15 min cap):

200m Run

15 Cal Row

9 Pull Ups/Ring Rows

Back Squat (5 x 5 @ 60-70% of 1RM)

*3 second eccentric all reps.

*Rest 2 min between sets.

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

read more →

6/29/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then…

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Metcon (AMRAP – Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK:

800m Run, then…

ME Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK:

800m Run, then…

ME Toes to Bar

-Rest 1:00-

7 Min AMRAP:

100m Run

7 Wall Balls (20/14)

7 Toes to Bar

Score is total wall balls + toes to bar + reps on AMRAP.
-Scaled-

ON A 7:00 RUNNING CLOCK:

600m Run, then…

ME Wall Balls (14/10)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK:

600m Run, then…

ME K2E -or- Lying Leg Raises

-Rest 1:00-

7 Min AMRAP:

100m Run

7 Wall Balls (14/10)

7 K2E -or- Lying Leg Raises

read more →

6/28/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inchworms

10 Alt. Step-ups

10 Single Leg RDL’s (light KB)

10 Alt. Cossack Squats

10 Good Mornings (empty bar)

5/5 Lunge and Twist

Sumo Deadlift (5 x 5 @ 75-80% of 1RM)

*3 second eccentric all reps.

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
-Scaled-

15 Min AMRAP:

9 Deadlifts (85/65)

12 Band Assisted Push-ups

15 Box Jumps (18/12)

-1 Min Rest-

read more →

6/27/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds w/ a partner:

P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes

P2…AMRAP of:

10 DB Strict Press

10 DB Hammer Curls

10 Tricep Kickbacks

Metcon (Time)

With a partner (30 min time cap):

150 Cal Row

600m KB Farmer Carry (70/53)

150 Cal Row

*P1 works while P2 rests. Partners walk the 600m together switching as needed.
-Scaled-

With a partner (30 min time cap):

ME 8 min Cal Row (alternate every 2 minutes)

400m KB Farmer Carry (moderate weight)

ME 8 min Cal Row (alternate every 2 minutes)

Accessory Work

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches

read more →

6/26/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Minute AMRAP:

40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups

15 Light KB Deadlifts → 12 Light Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster

15 Ring Rows → 12 Kipping Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups

Then, 2 Rounds 3 Reps w/ empty bar:

Clean High Pull

Muscle Clean

Hang Power Clean (above knee)

Hang Squat Clean (just below knee)

Clean (4 x 2 @ 85%)

*Rest 1:30 between each set.

-Scal: Fran (Time)

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

15-12-9

Thrusters (75/55)

Pull Ups/Jumping Pull Ups

**Athletes can sub DBs for barbell.

**Remember both movements should be completable in no more than 3 sets!

read more →

6/25/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills! (Coaches see notes!)

Then head to rig…

10 Leg Swings each leg (Forward and back)

10 Lateral Leg Swings each leg

:30 calf stretch each leg

Metcon (Time)

“Rannie” (20 min cap)

50-40-30-20-10

Double Unders

Sit-ups

*400m Run After Each Full Round
-Scaled-

(20 min cap)

40-30-20-10-5

Double Unders/DU Taps

25-20-15-10-5

Sit-ups

*200-400m Run After Each Full Round

-Or-

100-80-60-40-20

Single Unders

25-20-15-10-5

Sit-ups

*200m Run After Each Full Round

(*Sit-ups — Sub for plank if athletes cannot perform the sit-up today (1:00-:50-:40-:30-:20) )

Double-Unders (10 minutes to learn/practice the skill!)

read more →

6/24/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up:

2 Rounds:

:30 Jumping Jacks

10 Kipping Swings

5 Ring Rows (slow tempo!)

5 Strict Press (empty bar)

10 Hollow Rocks

Then, 3 Rounds:

5 C2B Pull Ups (scaled: Pull Ups)

5 Split Jerks w/ empty bar (hold dip :02)

Split Jerk (12 Minutes to build to a heavy triple.)

Metcon (Time)

3 Rounds (15 min cap):

25 Push Press (115/75)

5 Muscle-Ups (Scaled: 5 Strict Pull Ups + 10 Ring/Box Dips)

25 Cal Row
-Scaled-

3 Rounds (15 min cap)

15 Push Press (65/55)

5 Banded Pull Ups/Ring Rows + 10 Box Dips)

15 Cal Row

read more →

6/22/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner, 5 min AMRAP:

Partner 1, Complete 1 Round…

8 Kipping Swings

8 Burpee Broad Jumps

8 Lunge & Reach

Partner 2, Perform…

Max Single Unders

Then…

5 Min AMRAP:

Partner 1, Complete 1 Round w empty bar…

5 RDL

5 Clean High Pulls

Partner 2, Perform…

Active Hang on Rig or 10 Kipping Swings

WOD Warm Up

2 Rounds 5 Reps w/ empty bar:

Muscle Clean

Hang Power Clean (above knee)

Hang Power Clean (below knee)

Metcon (Time)

In Teams of 3 (25 min cap):

60 Power Cleans (135/95)(RX+185/125)

120 Pull-ups

360 Double Unders

120 Pull-ups

60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.
-Scaled-

In Teams of 3 (25 min cap):

45 Power Cleans (75/55)

90 Jumping Pull Ups or Ring Rows

360 DU Taps or 4 Min of DU/SU attempts

90 Jumping Pull Ups or Ring Rows

45 Power Cleans (75/55)

read more →

6/21/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (5 x 3 @ 80-85% of 1RM)

* 3 second eccentric all reps!

Metcon (Time)

“Point Break”

For Time:

9-7-5-15-12-9

Front Squat (135/95)

Burpee Over Bar
-Scaled-

9-7-5-12-9

Front Squat (75/55) or Goblet Squat

Burpee Over Bar

read more →

6/20/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Rounds:

10s Mt. Climbers

20s Rest

Then 2 Rounds 3 Reps w/ empty bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

OH Squat

Snatch from below knee

Snatch + Overhead Squat (15 min to build to a challenging (1 + 2).)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 Power Snatch (115/75)

12 TTB

18 Cal Row
-Scaled-

12 Min AMRAP:

6 Power Snatch (45/35)

12 K2E

14 Cal Row

read more →

6/19/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a Partner:

800m Run Carrying Med Ball (14/10)

*Switch every 200m.

*Resting partner performs banded good mornings.

Then 8 Min EMOM:

Min 1: 3L/3R SA KB Deadlifts + 2 Lengths KB FR Lunge (Switch arms each length)

Min 2: 5L/5R KB Strict Press + 2 Lengths SA KB OH Carry (Switch arms each length)

Accessory Work

(not for time):

75 DB Curls

75 Tricep Pull-Downs w/ Band

*AHAP

Metcon (Distance)

8 Min EMOM:

Min 1 – Max Distance Farmer’s Carry (70/53)

Min 2 – 25 Push-ups

Rest 2 min, then…

8 Min EMOM:

Min 1 – Max Suitcase Lunge (70/53)

Min 2 – 5L/5R KB/DB Single Arm Push Press
-Scaled-

8 Min EMOM:

Min 1 – Max Distance Farmer’s Carry (26/18)

Min 2 – :30 Band Assisted Push Ups

Rest 2 min, then…

8 Min EMOM:

Min 1 – Max Suitcase Lunge (26/18)

Min 2 – 5L/5R KB/DB Single Arm Push Press

read more →

6/18/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

200m Run

10 Alternating Lunge & Reach

2 Lengths Bear Crawl

Handstand Walk (10 minutes to practice the skill!)

*Beginners, practice HS hold or HSPU.

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP:

5 HSPU

10 Slam Balls (20/14)(RX+40/25)

100m Sprint

*Rest 1 min between each AMRAP, completing 6 AMRAPS.
3 Min AMRAP:

5 DB Push Press (20/15)

10 Slam Balls (14/10)

100m Run

*Rest 1 min between each AMRAP, completing 6 AMRAPS.

read more →

6/17/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Min EMOM:

Min 1 – :30 Row + 5 Burpees

Min 2 – :30 Jump Rope + 10 Plate G2OH (15/10)

Metcon (Time)

For Time (25 min cap):

50 Cal Row

50 Double Unders

50 Box Jump Overs (30/24)

50 Double Unders

50 Alt. DB Snatch (50/35)

50 Double Unders

50 Burpees

50 Double Unders
-Scaled-

For Time (25 min cap):

40 Cal Row

40 Double Unders/DU Taps

40 Box Jump Overs (30/24)

40 Double Unders/DU Taps

40 Alt. DB Snatch (50/35)

40 Double Unders/DU Taps

40 Burpees

40 Double Unders/DU Taps

or

5 Rounds:

1 Min Cal Row

1 Min Box Step Overs (18/12)

1 Min Alt. DB Snatch (20/10)

1 Min Double Unders

1 Min Rest

Accessory Work

3 Rounds:

:30 Side Plank L

:30 Side Plank R

20 V-Ups

read more →

6/14/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

8L/8R ½ Kneeling Bottoms Up KB Press

Then 2 Rounds w/ empty barbell:

5 Strict Press (3 second eccentric)

5 Push Press (3 second lockout)

Push Press (Find a challenging weight for 4 x 8)

WOD Warm Up

2 Rounds:

10 Light KB Swings

:30 High-to-Low Plank

Metcon (AMRAP – Reps)

12 Minute EMOM

Min 1: KB Swings :45 (70/53)

Min 2: Plank Hold :45 (RX+ 45/25 plate)
-Scaled-

12 Minute EMOM

Min 1: KB Swings :30 (26/18)

Min 2: Plank Hold :45

read more →

6/13/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

250m Row

20 PT, 20 ATW

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

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance (4 x 3 @ 75% of max snatch)

Metcon (Time)

24-20-16-12

Cal Row

Alt. DB Snatch (50/35)

DB Goblet Squat (50/35)
-Scaled-

20-16-12

Cal Row

Alt. DB Snatch (20/15)

DB Goblet Squat (20/15)

read more →

6/12/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

1 Min Active Hang from Rig

Then 2 Rounds:

5 Ring Rows @ 3131

10 Seated Band Rows (hold!)

10 Alternating Jump Lunges

10 Alternating Lateral Lunges

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Bulgarian Split Squats.

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

Metcon (Time)

3 Rounds:

5 Muscle Ups (Scaled: 5 Strict Pull Ups + 10 Ring/Box Dips)

50 Air Squats

100 Double Unders
-Scaled-

3 Rounds:

5 Jumping Pull Ups

10 Box Dips

30 Air Squats

50 Double Unders/50 DU Taps/100 Single Unders

read more →

6/11/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch :02)

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Burpees Over Bar

7 Power Cleans (95/65)

7 Box Jumps (24/20)
-Scaled-

7 Min AMRAP:

7 Burpees

7 Power Cleans (65/55)

7 Box Jumps or Step Ups (18/12)

Accessory Work

Assault Bike, :10 sprint :20 rest x 6 sets

read more →

6/10/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Up/Down Dog, RD2: Inch Worms, RD3: Wall Balls)

Then 2 Rounds:

10 RDLs

2 Wall Walks

Then, 2 x 10 Deadlift with <75% of WOD weight.

Metcon (AMRAP – Rounds and Reps)

With a partner (25 Min AMRAP):

100 Cal Row (shared)

75 Synchronized Wall Balls (20/14)

50 HSPU (shared)

25 Syncronized TTB

10 Deadlifts (185/135)
-Scaled-

With a partner (25 Min AMRAP):

80 Cal Row (shared)

50 Synchronized Wall Balls (20/14)

50 Band Assisted Push Ups (shared)

25 Syncronized K2E

10 Deadlifts (95/65)

read more →

6/10/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Up/Down Dog, RD2: Inch Worms, RD3: Wall Balls)

Then 2 Rounds:

10 RDLs

2 Wall Walks

Then, 2 x 10 Deadlift with <75% of WOD weight.

Metcon (AMRAP – Rounds and Reps)

With a partner (25 Min AMRAP):

100 Cal Row (shared)

75 Synchronized Wall Balls (20/14)

50 HSPU (shared)

25 Syncronized TTB

10 Deadlifts (185/135)
-Scaled-

With a partner (25 Min AMRAP):

80 Cal Row (shared)

50 Synchronized Wall Balls (20/14)

50 Band Assisted Push Ups (shared)

25 Syncronized K2E

10 Deadlifts (95/65)

read more →

6/8/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds 5 reps w/ empty bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ 2 second pause

Overhead Squat (4 x 4 @ 80%)

WOD Warm Up

30 HK, 30 BK, 30 JJ

Metcon (Time)

With a partner, complete 2 mile run holding med ball (20/14)(RX+40/45).

One partner runs while the other rests, alternating every 400m.
-Scaled-

With a partner, complete 1-1.5 mile run holding med ball (14/10).

One partner runs while the other rests, alternating every 200m.

read more →

6/7/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5L/5R Single Arm Band Rows

10 Ring Rows (3 second eccentric)

10 Pendlay Rows w/ empty bar (hold top!)

10 Windmills

Pendlay Row (5 x 5 AHAP)

* Pause :02 top of each rep!

Superset w/ Alt. Rotating Med Ball Toss x 10-20

Metcon (Time)

For Time:

100 Pull Ups

*Every time you break, 5 HSPU (RX+ Strict).
-Scaled-

75 Pull Ups

* Every time you break, 1 Wall walk.

Or

100 Ring Rows

*Every time you break, 5 push ups.

read more →

6/6/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Lying OH Wall Press (4 breaths)

10 PT, 10 ATW

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Jerk

Clean and Jerk (5 x 1 @ 85-90%)

Metcon (Time)

3 Rounds:

500m Row

40 Wall Balls (20/14)
-Scaled-

4 Rounds:

250m Row

15 Wall Balls (14/10)

read more →

6/5/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Slow Burpees

Then, Squat Warm Up (start @ air squats)

Back Squat (4 x 3 @ 80-85%)

*Pause first rep two reps.

WOD Warm Up

2 Rounds:

10 Alternating Lunges

10 TTB/K2E

Metcon (Time)

21-15-9

TTB

Push Ups

Alt. Front Rack Lunges (95/65)

Burpees Over Bar
15-12-9

K2E

Band Assisted Push Ups

Front Rack Lunges (45/35)

Burpees Over Bar

read more →

6/4/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 attempts to race your partner to 50 single unders!

Then 2 Rounds:

10 PT, 10 ATW

10 Light KB Swings

10 Pause Jump Squats

Double-Unders (10 Minutes to practice!)

Or, practice peg board!

WOD Warm Up

2 Rounds, 5 Reps w/ empty bar:

RDL

Muscle Snatch

Hang Power Snatch

Metcon (AMRAP – Reps)

AMRAP (20 min time cap):

1 Min Max Double Unders

400m Run

1 Min Max KB Swings (70/53)

400m Run

1 Min Max Hang Power Snatch (75/55)

400m Run

1 Min Max Box Jumps (24/20)

400m Run

*Score total reps completed.
-Scaled-

AMRAP (20 min time cap):

1 Min Max Double Unders/DU Taps/Single Unders

200m Run

1 Min Max KB Swings (26/18)

200m Run

1 Min Max Hang Power Snatch (45/35)

200m Run

1 Min Max Box Jumps (18/12)

200m Run

read more →

6/3/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

5L/5R Single Leg Glute Bridge

10 Banded Good Mornings (slow!)

3 Inch Worms

Then 5 Sumo Deadlifts @ 50% (4 second tempo)

Sumo Deadlift (4 x 5 @ 80%)

*3 second eccentric.

WOD Warm Up

2 Rounds 5 Reps with light DBs:

DB Front Squats

DB Push Press

DB Thrusters

Metcon (Time)

30-20-10

V-Ups

DB Thrusters (35s/25s)
-Scaled-

20-15-10

V-Ups or Sit Ups

DB Thrusters (20s/10s)

read more →

6/1/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Med Ball Cleans

Squat Warm Up (starting @ air squats)

Front Squat (4 x 5 @ 75-80%)

*3 second eccentric all reps

Metcon (Time)

3 Rounds:

800m Run

15 Med Ball Cleans (20/14)(RX+40/25)

20 Alt. DB Snatches (50/35)
-Scaled-

3 Rounds:

400m Run

10 Med Ball Cleans (14/10)

14 Alt. DB Snatches (50/35)

read more →

5/31/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then 2 Rounds:

5 Inch Worms

10 Partner Push Ups

10 Partner Sit Ups

10 Tempo DB Bench Press @ 3111

10 Alternating Jump Lunges

Dumbbell Bench Press (4 x 10 AHAP)

*Alternating arms each rep.

WOD Warm Up

Accumulate 30-60 seconds Handstand Hold.

Metcon (Time)

5 Rounds (16 min time cap):

20 Sit Ups

2 Lengths OH Walking Lunge w/ Plate (45/25)

250m Row
-Scaled-

5 Rounds (16 min time cap):

10 Sit Ups

2 Lengths OH Walking Lunge w/ Plate (15/5)

250m Row

read more →

5/30/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 each side OH Mobility

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch (Test 1RM!)

Metcon (Time)

9-7-5-3-1

Muscle Up

OH Squat (135/95)
-Scaled-

9-7-5-3-1

C2B Pull Ups

Ring Dips

OH Squat (95/65)

-or-

9-7-5-3-1

Pull Ups

OH Squat (45/35)

read more →

5/29/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Single Unders

10 Partner Wall Balls

10 Light KB Swings

10 Light KB Deadlifts

5 V-Ups

Pistols (Learn the skill!)

*If proficient, weighted pistols!

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

100 Double Unders

19 Wall Balls (20/14)

18 KB Swings (70/53)

17 Push Ups

16 TTB

15 Deadlifts (95/65)

14 Alternating Pistols

13 Box Jumps (30/24)

400 Meter Run
-Scaled-

15 Min ARMAP:

100 DU Taps or Single Unders

19 Wall Balls (14/10)

18 KB Swings (26/18)

17 Band Assisted Push Ups

16 K2E or Lying Leg Raises

15 Deadlifts (65/55) or Mt. Climbers

14 Alternating Pistols to Box or Jumping Jacks

13 Alternating Box Step Ups (18/12)

200 Meter Run

read more →

5/28/19 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Wall Walks

300m Row

Then 2 Rounds 3 Reps each w/ empty bar:

RDL

Power Clean

Front Squat

Push Press or Push Jerk

Back Squat

BTN Push Press or Push Jerk

Thruster

Bear Complex (4 sets @ 65-75% of max CJ)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 Rep =

Power Clean

Front Squat

Push Press or Push Jerk

Back Squat

BTN Push Press or Push Jerk

Metcon (Time)

For time, with a partner:

21-15-9

Synchronized HSPU

Synchronized Burpee Pull Ups
With a partner:

21-15-9 or 15-12-9

Synchronized Burpees

Synchronized Pull Ups

read more →

5/24/19 CrossFit Collingswood Cherry Hill Haddonfield

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (4 x 7 @ 70-75%)

*Rest 2 min between sets

WOD Warm Up

2 Rounds, 5 Reps w/ Empty Bar:

RDL

Muscle Snatch

Hand Power Snatch

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Deadlifts

7 Hang Power Snatch

7 Burpees Over Bar

(75/55)(RX+95/65)
-Scaled-

7 Min AMRAP:

7 Deadlifts (75/55)

5 Hang Power Snatch (45/35)

4 Burpees Over Bar

read more →

5/23/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

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

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Hang Clean

Clean (4 x 3 @ 80%)

*Pause @ knee first two reps!

Metcon (Time)

12 Min EMOM:

15 Wall Balls (20/14)

*Choose a weight that allows you to maintain unbroken reps!
-Scaled-

12 Min EMOM:

10 Wall Balls (14/10)

*Choose a weight that allows you to maintain unbroken reps!

read more →

5/22/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Pause Jump Squats

Lying OH Wall Press (5 Breaths)

1 Min Hang from Rig

Then 2 Rounds:

5L/5R ½ Kneeling Bottoms Up KB Press

5 Strict Press (hold lockout 3 seconds)

5 Push Press (hold dip 3 seconds)

Strict Press + Push Press (Build to a challenging set of (3 + 3)!)

Metcon (Time)

20 DB Man-makers (50/35)

*Every 5 Reps, complete 10 chin ups.
-Scaled-

12 DB Man-makers (25/15)

*Every 3 Reps, complete 10 jumping chin ups.

read more →

5/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

Then 2 Rounds:

10 L/R Split Squat (body weight)

10 V-Ups

5 Front Squats w/ empty bar (pause :03 in bottom)

Front Rack Lunge (4 x 10 AHAP)

Annie (Time)

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

40-30-20-10

Double Unders/DU Taps

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 →

5/20/19 CrossFit Classes in Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Minutes Foam Roller

Then 2 Rounds:

20 Lateral Hops (over PVC)

5 Up/Down Dogs

10 Seated Band Rows (slow!)

Double-Unders (Learn the skill!)

*If proficient, 10 minutes to set new DU PR!

Metcon (Time)

Working at same time as your partner, P1 completes row as P2 completes Farmers Carry. Switch roles once both partners finish respective task.

For Time:

2k Row

16 Lengths Single Arm Farmers Carry AHAP (even work both sides!)
-Scaled-

1200m Row

16 Lengths Farmers Carry @ moderate weight (even work both sides!)

read more →

5/18/19 CrossFit Memorial Day Murph

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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
-Scaled-

Half Murph

Quarter Murph

Partitioned Murph

read more →

5/16/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Slow Ring Rows

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

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance + OHS (3 x 2)

Build to a challenging weight, then complete 3 sets.

(Snatch Balance + OH Squat) + (Snatch Balance + OH Squat)

*Compare to 10/24/18

Metcon (Time)

Buy In: 800m Run

45 Wall Balls (20/14)

45 C2B Pull Ups

45 Box Jumps (30/24)
-Scaled-

Buy In: 400m Run

30 Wall Balls (20/14)

30 Jumping Pull Ups -or- Ring Rows

30 Box Jumps -or- Step Ups (18/12)

read more →

5/15/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 2 Rounds:

5 Inch Worms

10 RDL’s (empty bar)

10 Alternating Lateral Lunges

10 L/R Single Leg Glute Bridges

Deadlift (4 x 4 @ 75-85%)

Metcon (Time)

4 Rounds:

10 DB Deadlifts (50s/35s)(RX+ 70s/50s)

20 TTB

50 Double Unders
-Scaled-

4 Rounds:

10 DB Deadlifts (25s/15s)

10 K2E -or- Lying Leg Raises

50 Single Unders -or- 25 Double Under Taps

read more →

5/14/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

250m Row

Then 2 rounds

10 PT, 10 ATW

5 Up/Down Dogs

Then 2 Rounds w/ empty barbell:

5 Strict Press

5 Push Press

5 Split Jerk (hold split)

Split Jerk (5 x 2 @ 85-90% of Max Split Jerk)

*Hold Split 3 seconds, first rep.

Metcon (Time)

For Time:

21-15-12-9

Cal Row

Alternating DB Snatch (50/35)
15-12-9-6

Cal Row

Alternating DB Snatch (25/10)

read more →

5/13/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Min each side Front Rack Mobility

5 Reverse Squats w/ KB

Then 2 Rounds:

5 Pause Jump Squats

5 Drop Squats

5 Up/Down Dogs

10 Dead Bugs

Front Squat (4 x 3 @ 80-85%)

*Pause first two reps!

WOD Warm Up

2 Rounds, 5 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

3 Power Cleans (135/95)(RX+185/135)

6 Pull Ups

9 Push Ups

12 Air Squats

*Repeat for a total of 4 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
-Scaled-

3 Minute AMRAP:

3 Power Cleans (75/55)

6 Jumping Pull Ups -or- Ring Rows

9 Band Assisted Push Ups

12 Air Squats

read more →

5/11/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

15 Jump Lunges

4 Rope Walks

Then, 2 Rounds 3 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Strict Press

Push Press

Power Clean + Push Press (Build to a challenging (1 + 1) !)

Metcon (Time)

4 Rounds:

2 Lengths SA OH Walking Lunge (40/25)

3 Rope Climbs
-Scaled-

4 Rounds:

2 Lengths OH Walking Lunge w/ plate (10/5)

3 Rope Walks

read more →

5/10/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

20 Partner Underhand Tosses

Then, 2 Rounds:

10 Bench Press (empty bar)

10 Alternating High Plank & Reach

5 Slow Push Ups

Bench Press (5 x 5 @ 70-80%)

*Pause :02 at chest all reps!

Metcon (Time)

2 Rounds;

50 Wall Balls (20/14)

50 KB Swings (70/53)

Cash Out: 500m ME Row
-Scaled-

4 Rounds:

15 Wall Balls (14/10)

15 KB Swings (26/18)

Cash Out: 250m Row

read more →

5/9/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (3×3 @ 85% max snatch)

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

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

WOD Warm Up

1 Min Jump Rope

Metcon (Time)

100 Double Unders

21 Dual DB Snatches (50/35)

100 Double Unders

15 Dual DB Snatches

100 Double Unders

9 Dual DB Snatches
-Scaled-

75 DU Taps or 50 DU attempts (2 min max)

21 Dual DB Snatches (25/15)

75 DU Taps or 50 DU attempts (2 min max)

15 Dual DB Snatches

75 DU Taps or 50 DU attempts (2 min max)

9 Dual DB Snatches

read more →

5/8/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Slow Ring Rows

10 Diagonal Band Pull Aparts

5 RDL (empty bar)

5 Tempo Pendlay Rows (empty bar)

Pendlay Row (4 x 6 AHAP)

*Pause/Hold at top of each rep!

WOD Warm Up

2 Rounds 5 Reps w/ empty bar:

Muscle Clean

Front Squat

Push Press

Thruster

Metcon (Time)

21-15-9-6-3

Thrusters (95/65)

TTB
-Scaled-

21-15-9-6-3:

Thrusters (65/45)

K2E

-or-

15-9-6-3:

Thrusters (45/35)

Lying Leg Raises

read more →

5/7/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then, Squat Warm Up (starting @ air squats)

Back Squat (4 x 4 @ 75-85%)

*Pause first two reps.

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

400m Run

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

11 Min AMRAP:

200m Run

5 Box Jumps/Step Ups (18/12)

3 Burpees/Burpees to Box

:30 Rest

read more →

5/6/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dogs

3 Wall Walks

1 Min Dual OH KB Hold

Then 10 Reps of each WOD movement.

Handstand Push-ups (Learn the skill!)

*If proficient, 3 x 10 Strict or Defecit HSPU or Handstand walk!

Deficit Handstand Push-ups (3 x 10)

Handstand Walk

Metcon (Time)

10 Rounds (25 Min Time Cap):

10 C2B Pull Ups

15 Push Ups

20 Sit Ups

25 Air Squats
-Scaled-

10 Rounds (25 Min Time Cap):

5 Jumping Pull Ups/Ring Rows

10 Band Assisted Push Ups

15 Sit Ups

20 Air Squats

read more →

5/4/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Seated Band Rows (hold :02)

10 Ring Rows (RD2 Pull Ups)

10 Lying Band Pull Downs

10 Hollow Rocks

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ V-ups

V-ups (4 x 10-20)

WOD Warm Up

2 Rounds, 3 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Thruster

Metcon (Time)

1-10

Power Clean

10-1

Thruster

RX (95/65)
-Scaled-

1-10

Power Clean

10-1

Thruster

(45/35) or DB (25/10)

read more →

5/3/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

Then, complete Squat Warm Up (starting @ air squats)

Front Squat (4 x 2 @ 90% of 1RM)

Metcon (Time)

100 Wall Balls (20/14)

50 Alternating Box Step Ups (50/35)

25 Burpees
-Scaled-

50 Wall Balls (14/10)

30 Alternating Box Step Ups (20/10)

15 Burpees/Burpees to Bench

read more →

5/2/19 CrossFit Haddonfield Cherry Hill Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Lying OH Wall Press (4 breaths)

10 PT, 10 ATW

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch Pull + Power Snatch + Snatch (3 x 1)

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

Metcon (Calories)

12 Min EMOM

Min 1: 10 HSPU

Min 2: 15 KB Swings (70/53)

Min 3: Max Cal Row

Min 4: Rest
-Scaled-

12 Min EMOM (*Rest by :40 mark of each min)

Min 1: 10 DB Strict Press (25/15)

Min 2: 15 KB Swings (26/18)

Min 3: Max Cal Row

Min 4: Rest

read more →

5/1/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball!

Then 10 reps of each WOD movement.

Max Height Box Jump (Distance)

Max Height Box Jump
10 Minutes to test max height jump!

Pistols (Learn the skill!)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

5 Pull Ups

10 Pistols

15 Push Ups
-Scaled-

15 Min AMRAP:

5 Jumping Pull Ups/Ring Rows

10 Air Squats

10 Band Assisted Push Ups

read more →

4/30/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

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

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

Strict Press

Push Press

Split Jerk (hold split!)

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

WOD Warm Up

1 Min Jump Rope

10 Hollow Hold-to-Superman

5 K2E

5 TTB

Metcon (Time)

40-30-20-10

Double Unders

TTB
-Scaled-

30-20-10

Double Unders

TTB

-or-

30-20-10

Double Under Taps/Single Unders

K2E

read more →

4/29/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

5L/5R Single Leg Glute Bridge

10 Banded Good Mornings (slow!)

10 Light KB Swings

5 Tempo Sumo Deadlifts w/ empty bar

Sumo Deadlift (4 x 5 @ 80% of 1RM)

*3 second eccentric.

Metcon (Time)

4 Rounds (16 Min Time Cap):

400m Run

15 Med Ball Cleans (20/14) (RX+40/25)
-Scaled-

4 Rounds (16 Min Time Cap):

200m Run

15 Med Ball Cleans (14/10)

read more →

4/27/19 OneMind Benefit WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Partner Wall Ball Shuffle

Then 2 Rounds:

10 Partner Wall Balls

10 Partner Underhand WB Tosses

10 Partner Alternating Box Jumps

5 Partner Synchronized Burpees

Metcon (AMRAP – Rounds and Reps)

Partner Workout

*One partner works for 30-seconds while the other rests.

​​​​​​18-Minute AMRAP of:

18 Wall-Ball Shots, 20# / 14#

18 Kettlebell Swings, 53# / 35#

18 Box Jumps, 24″ / 20″

18 Burpees to a 45lb Plate
-Scaled-

One partner works for 30-seconds while the other rests

​​​​​​18-Minute AMRAP of:

18 Wall-Ball Shots, 14# / 10#

18 Kettlebell Swings, 26# / 18#

18 Box Jumps, 18″ / 12″

18 Burpees to a 25lb Plate

https://www.gofundme.com/ene8s-one-mind

read more →

4/26/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

20 PT, 20 ATW

Then 2 Rounds 5 reps w/ empty bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ 2 second pause

Overhead Squat (5-5-4-3-3-3)

*Pause :02 first rep only.

Metcon (Time)

6 Rounds (15 min Time Cap):

11 OVHS (95/65)

22 Sit ups
-Scaled-

6 Rounds (15 min Time Cap):

11 OVHS (45/35)

22 Sit ups

-or-

6 Rounds (15 min Time Cap):

11 Goblet Squats (26/18)

11 Sit ups

read more →

4/25/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

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

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Jerk

Clean and Jerk (15 Minutes to test max!)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

30 DU’s

15 Power Cleans (135/95)

30 DU’s

15 HSPU
-Scaled-

13 Min AMRAP:

30 DU Taps/15 DU Attempts/30 SU’s

8 Power Cleans (75/55)

30 DU Taps/15 DU Attempts/30 SU’s

10 Push Ups

-1 Min Rest-

read more →

4/24/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

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

Then, 10 reps of each movement in WOD.

Double-Unders (Learn the skill!)

*If proficient in DUs, practice TUs !

Triple-Unders

Cindy (AMRAP – Rounds and Reps)

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

20 Min EMOM:

5 Jumping Pull Ups/Ring Rows

10 Band Assisted Push Ups

10 Air Squats

– :30 rest –

read more →

4/23/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then, Squat Warm Up (start @ air squats)

Back Squat (15 minutes to find 3RM!)

WOD Warm Up

20 PT, 20 ATW

Metcon (Time)

3 Rounds:

25 Cal Row

20 Alt DB Snatch (50/35)

400m Run
-Scaled-

3 Rounds:

15 Cal Row

16 Alt DB Snatch (25/15)

200m Run

read more →

4/22/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

:30 High Plank Hold

10 Partner Push Ups

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

Bench Press (4 x 8 @ 70-75%)

*Rest 2:30 between sets.

WOD Warm Up

Accumulate 1 Min Handstand Hold

Then 2 Rounds:

10 Alternating Jump Lunges

5 Strict Press

5 Push Press

Metcon (Time)

15-12-9

Push Press (95/65)(RX+115/85)

Box Jumps (30/20)

Then directly into….

15-12-9

Front Rack Lunges (95/65)(RX+115/85)

Burpees Over Bar
-Scaled-

Barbell (75/55)

Box (18/12)

-or-

12-9-6

Push Press (45/65)

Box Jumps Step Ups

Then directly into….

12-9-6

Front Rack Lunges (45/65)

Burpees to Box/Bench

read more →

4/20/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 each side Front Rack Mobility

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

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Hang Clean

Clean (4 x 2 @ 85% of 1RM)

*Pause :02 at knee first rep.

Metcon (Time)

Complete 8 Rounds w/ a partner, alternating movements:

15 TTB

10 Alternating Box Step Ups (50/35)

2 Lengths Farmer’s Carry AHAP
-Scaled-

Complete 8 Rounds w/ a partner, alternating movements:

15 K2E

10 Alternating Box Step Ups

2 Lengths Farmer’s Carry AHAP

read more →

4/19/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3 x 8 @ 75% of 1RM)

*2:30 rest between sets.

WOD Warm Up

20 Partner Wall Balls

10 Slow Ring Rows

10 Slow Dips

Metcon (Time)

For Time:

50-35-20

Wall Balls (20/14)

5-4-3

Bar Muscle Ups
-Scaled-

50-35-20

Wall Balls (20/14)

5-4-3

Pull Ups

Dips

-or-

30-20-10

Wall Balls (14/10)

5-4-3

Jumping Pull Ups/Ring Rows

Dips

read more →

4/18/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

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

2 Rds, 5 reps each w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Hang Power Snatch (hold catch)

Power Snatch (4 x 2 @ 90% of Max PS)

Metcon (Time)

5 Rounds:

9 Push Press (95/65)(RX+115/80)

5 Hang Squat Snatches

200m Run
-Scaled-

5 Rounds:

9 Push Press (45/35)

5 Hang Power Snatches

200m Run

-or-

5 Rounds:

9 DB Push Press (25/15)

6 Alternating DB Snatches

100m Run

read more →

4/17/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

Then 2 Rounds:

10 RDL’s (empty bar)

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

Then, 5 Tempo Deadlifts @ 50% (4 second pace)

Deadlift (4 x 5 @ 75-80%)

Metcon (Time)

For Time:

50 Double Unders

10 KB Swings (70/53)

50 Double Unders

20 KB Swings

50 Double Unders

30 KB Swings

50 Double Unders

20 KB Swings

50 Double Unders

10 KB Swings
-Scaled-

For Time:

25 Double Unders/50 Double Under Taps/50 Single Unders

5 KB Swings (26/18)

25 Double Unders/50 Double Under Taps/50 Single Unders

10 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

20 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

10 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

5 KB Swings

read more →

4/16/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

20 PT, 20 ATW

Then 2 Rounds:

5 Up/Down Dog

:30 Handstand hold

10 Strict Press (3 second eccentric)

10 Push Press (hold lockout)

Strict Press (3 x 10 @ 70% of 1RM)

*Rest 2:30 between sets.

Metcon (Time)

27-21-15-9

Calorie Row

Burpee Box Jumps (24/20)
-Scaled-

21-15-9

Calorie Row

Burpee Box Jumps

-or-

15-12-9

Calorie Row

Box Step Ups

Burpees to Box

read more →

4/15/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

10 Reps of each WOD movement

2 Minutes of Ankle Mobility

Pistols (*10 Minutes to work on pistol progressions!)

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
**25 min time cap.

-Scaled-

3/4 Angie (25 min time cap):

75 Pull Ups

75 Push Ups

75 Sit Ups

75 Air Squats

1/2 Angie (25 min time cap):

50 Pull Ups

50 Push Ups

50 Sit Ups

50 Air Squats

10 Rounds (25 min time cap):

5 Jumping Pull Ups/Ring Rows

5 Band Assisted Push Ups

5 Sit Ups

5 Air Squats

read more →

4/13/19 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

10 Drop Squats

10 Jump Squats

20 PT, 20 ATW

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

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance (Test 2RM!)

*Beginners, 4 x 3 @ moderate weight.

WOD Warm Up

WOD Warm Up:

2 Rounds 3 Reps w/ empty bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch (hold catch)

Metcon (Time)

3 Rounds:

20 Alternating DB Snatches (50/35)

10 Burpees over DB

Rest 3 min

3 Rounds:

10 Hang Power Snatches (95/65)

10 Burpees over Bar
-Scaled-

2 Rounds:

20 Alternating DB Snatches (20/15)

10 Burpees over DB

Rest 3 min

2 Rounds:

10 Hang Power Snatches (45/35) -or- 10 Alternating DB Snatches (20/15)

10 Burpees over Bar

read more →

4/12/19 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Supinated Ring Rows @3131

2 Light Turkish Getups (R)

10 Supinated Pendlay Rows (empty bar)

2 Light Turkish Getups (L)

10 Light KB Swings

Supinated Pendlay Row (5 x 7 AHAP)

*Superset w/ Turkish Getups 1L/1R AHAP

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (Time)

4 Rounds:

25 KB Swings (70/53)

15 Thrusters (95/65)

1 Min Plank Hold
-Scaled-

4 Rounds:

15 KB Swings (26/18)

10 Thrusters (45/35)

1 Min Plank Hold

read more →