CrossFit Turbocharged WOD (Workout of the Day) and Blog

11/19/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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).

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11/18/19 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

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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

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Bootcamp

CrossFit Turbocharged – Women’s Bootcamp

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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

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11/16/19 Crossfit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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

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11/15/19 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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Bootcamp 11/14/2019

CrossFit Turbocharged – Women’s Bootcamp

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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

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11/14/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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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)

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11/13/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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.

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CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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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

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Bootcamp 11/12/2019

CrossFit Turbocharged – Women’s Bootcamp

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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

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11/12/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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11/11/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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-

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Bootcamp 11/9

CrossFit Turbocharged – Women’s Bootcamp

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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***

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

CrossFit Turbocharged – CrossFit

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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.

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11/8/19 CrossFit Open Workout 20.5

CrossFit Turbocharged – CrossFit

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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

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Bootcamp 11/7/2019

CrossFit Turbocharged – Women’s Bootcamp

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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

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11/7/19 CrossFit for Begginers Cherry Hill

CrossFit Turbocharged – CrossFit

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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!

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CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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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

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

CrossFit Turbocharged – CrossFit

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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.

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Bootcamp 11/5/2019

CrossFit Turbocharged – Women’s Bootcamp

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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

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11/5/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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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

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11/4/19 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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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.

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11/2/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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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-

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11/1/19 CrossFit Open Workout 20.4

CrossFit Turbocharged – CrossFit

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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

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

CrossFit Turbocharged – CrossFit

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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

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10/30/19 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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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

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CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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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

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10/29/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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10/28/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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)

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10/26/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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-

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Women’s Bootcamp 10/26/2019

CrossFit Turbocharged – Women’s Bootcamp

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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

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10/25/19 CrossFit Open WOD 20.3

CrossFit Turbocharged – CrossFit

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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

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10/24/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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

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Women’s Bootcamp 10/24/2019

CrossFit Turbocharged – Women’s Bootcamp

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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.

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10/23/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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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

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CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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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)

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10/22/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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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.

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Bootcamp 10/22/2019

CrossFit Turbocharged – Women’s Bootcamp

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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

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10/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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10/19/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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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-

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10/18/19 CrossFit Open Workout 20.2

CrossFit Turbocharged – CrossFit

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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

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10/17/19 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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)

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10/16/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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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

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CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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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)

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10/15/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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)

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10/14/19

CrossFit Turbocharged – CrossFit

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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)

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10/12/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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

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10/11/19 Open Workout 20.1

CrossFit Turbocharged – CrossFit

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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

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10/10/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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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)

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Women’s Bootcamp 10/10

CrossFit Turbocharged – Women’s Bootcamp

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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

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10/9/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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!!

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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

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8/27/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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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

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8/26/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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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

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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

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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

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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

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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

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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**

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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-

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8/20/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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

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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

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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

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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

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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

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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)

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8/14/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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

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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

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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

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8/10/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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

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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

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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

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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.

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8/6/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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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

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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!

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8/3/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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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)

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8/2/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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.

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8/1/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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7/31/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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7/30/19 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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7/29/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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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.

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7/27/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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

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7/26/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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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.

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7/25/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

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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.

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7/24/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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7/23/19 CrossFit for Beginners NJ

CrossFit Turbocharged – CrossFit

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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)

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7/22/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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7/20/19 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

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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!)

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7/19/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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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)

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7/18/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

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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

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7/17/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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

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7/16/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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)

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7/15/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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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.

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7/13/19 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

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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-

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7/12/19 CrossFit Trainers Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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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

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7/11/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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-

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7/10/19 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

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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)

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7/9/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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)

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7/8/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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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

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7/6/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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.

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7/5/19 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

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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

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7/3/19 CrossFit Trainer Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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!

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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.

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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

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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!)

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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

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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)

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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

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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

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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

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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

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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 →

4/11/19 CrossFit Beginners Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

Team Wall Ball Relay!

Then w/ empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

3 Position Clean (3 sets @ challenging weight (no misses!))

-Position 1

-Above Knee

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

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

Metcon (Time)

3 Rounds:

20 SA OH Walking Lunge Steps (50/35)

30 Wall Balls (20/14)

40 Triple Unders
-Scaled-

3 Rounds:

20 SA OH Walking Lunge Steps (15/10) -or- (10/5 plate w/ both hands)

30 Wall Balls (14/10)

40 Double Unders/Double Under Taps/Single Unders

read more →

4/10/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (5 x 2 @ 80-90%)

*3 second eccentric both reps.

WOD Warm Up

10 Hollow Hold-to-Superman

10 Tempo Deadlifts @ 50% or less

Metcon (AMRAP – Rounds and Reps)

15 Minute Partner AMRAP (alternate movements):

9 Box Jump Overs (24/20)

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

9 TTB

100m Sprint
-Scaled-

15 Minute Partner AMRAP (alternate movements):

9 Box Jumps or Step Ups (18/12)

9 Deadlifts (75/55)

9 K2E

100m Run

read more →

4/9/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Rowling – 3 Rounds (Up/Down Dog, Pass Throughs, OH Plate Hold)

Then 2 Rounds, 5 Reps w/ Empty Bar:

Strict Press

Push Press (slow eccentric!)

Push Press (10 minutes to find 4RM!)

Then 2 x 10 @ 50-60% of new 4RM.

Metcon (Time)

1000m Row

50 HSPU

500m Row

25 HSPU
-Scaled-

700m Row

3 Wall Walks

10L/10R ½ Kneeling DB/KB Press (25/15)

350m Row

3 Wall Walks

10L/10R ½ Kneeling DB/KB Press (25/15)

read more →

4/8/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

10 Partner Push Ups

10 Partner Sit Ups

10 Ring Rows (RD2: Pull Ups)

10 Jump Squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
**Scale movements and/or reps to aim for 5 min per round!

-Scaled-

5 Rounds (40 Min Cap):

10 Jumping Pull Ups -or- Ring Rows

20 Band Assisted Push Ups

25 Sit Ups

30 Air Squats

*3-minute rest after each round*

read more →

4/6/19 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Light DB Man-makers

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee)

Clean Pull + Power Clean + Clean (4 sets @ 80-90% of max Power Clean)

Metcon (Time)

For Time:

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

20 DB Man-makers (25/15)

-or-

Scaled: 4 Rounds

6 DB Power Clean and Press (manageable weight)

6 Burpees

read more →

4/5/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Accumulate 1-Min active hang from rig

7 Ring Rows (3 second tempo)

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

10 Pause Jump Squats

Deadlift + RDL (4 x (3 + 4) @ Challenging Weight.)

*After 3rd deadlift, hang directly into 1st RDL.

Helen (Time)

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

3 Rounds:

200-400m Run

15 KB Swings (26/18)

10 Jumping Pull Ups -or- Ring Rows

read more →

4/4/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

WOD Warm Up

1 Min Jump Rope

20 Partner Wall Balls

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

60 Double Unders

15 Wall Balls (20/14)

15 Dual DB Snatches (50/35)
-Scaled-

12 Min AMRAP:

30 DU Attempts/60 Single Unders/60 DU Taps

15 Wall Balls (14/10)

10 Dual DB Snatches (20/10)

Rest :30

read more →

4/3/19 CrossFit for Beginners Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Partner Med Ball Shuffle

10 Pause Jump Squats

10 Alternating Jump Lunges

2 Lengths OH Plate Lunge (light)

Then 2 Rounds, 5 Reps w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Hang Squat Clean

Metcon (Time)

For Time (35 Min Cap):

1 Mile Run

Rest 2 Min

20 Squat Cleans (135/95)

20 Box Jumps (24/20)

20 OH Walking Lunge Steps (45lb plate/25lb plate)

20 Box Jumps

20 Squat Cleans

Rest 2 Min

1 Mile Run
-Scaled-

For Time (35 Min Cap):

800m Run

Rest 2 Min

20 Power Cleans (75/55)

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

20 OH Walking Lunge Steps (10/5)

20 Box Jumps

20 Power Cleans

Rest 2 Min

800m Run

read more →

4/2/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (Test 1RM!)

WOD Warm Up

2 Rounds:

10 Partner Push Ups

5 Bench/Box Dips

10 Light Dual KB/DB Deadlifts

:30 Farmers Hold

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

5 Ring Dips

5 Push Ups

1 Length Farmers Carry AHAP

7 Ring Dips

7 Push Ups

2 Length Farmers Carry AHAP

9 Ring Dips

9 Push Ups

3 Length Farmers Carry AHAP

11 Ring Dips

11 Push Ups

4 Length Farmers Carry AHAP


-Scaled-

9 Min AMRAP:

5 Bench/Box Dips

5 HRPU/Band Assisted Push Ups

1 Length Farmers Carry AHAP

7 Bench/Box Dips

7 HRPU/Band Assisted Push Ups

2 Length Farmers Carry AHAP

9 Bench/Box Dips

9 HRPU/Band Assisted Push Ups

3 Length Farmers Carry AHAP

11 Bench/Box Dips

11 HRPU/Band Assisted Push Ups

4 Length Farmers Carry AHAP

(Restart rep scheme!)

read more →

4/1/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Cal Row

3 Wall Walks

10 Hollow Hold-to-Superman

Then 2 Rounds, 5 Reps w/ empty bar:

Strict press

Push Press

Jerk

Strict Press + Push Press + Jerk (15 Minutes to build to a heavy set of (2 + 2 + 1))

Metcon (Time)

21-15-9

HSPU

TTB

Rest 3 Min

21-15-9

Cal Row

Burpees
-Scaled-

15-12-9

HSPU -or- Zots Press (25’s/15’s)

K2E

Rest 3 Min

15-12-9

Cal Row

Burpees

read more →

3/30/19 CrossFit classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 Mounting Climbers

10 Burpees

10 Ring Rows

5 Inch Worms

Metcon (Time)

Partner Murph (*40 Minute Time Cap):

1-mile run (each partner completes 800m, alternating every 400m)

100 pull ups

200 push ups

300 squats

1-mile run (each partner completes 800m, alternating every 400m)

*Share reps, with only one partner working at a time.
-Scaled-

Partner Murph:

800m Run (each partner completes 400m, alternating every 200m)

50 Jumping Pull Ups/Ring Rows

100 Push Ups

150 Squats

800m Run (each partner completes 400m, alternating every 200m)

read more →

3/29/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

10 Partner Push Ups

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

1 Min Jump Rope

Bench Press (5 x 5 @ 75%)

*Rest 2 min between sets.

WOD Warm Up

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

RDL

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Metcon (Time)

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

10 Double Unders

2 Power Cleans

20 Double Unders

3 Power Cleans

30 Double Unders

4 Power Cleans

40 double Unders

5 Power Cleans

50 Double Unders

4 Power Cleans

40 Double Unders

3 Power Cleans

30 Double Unders

2 Power Cleans

20 Double Unders

1 Power Clean

10 Double Unders
-Scaled-

*(75/55)

*Single Unders

read more →

3/28/19 CrossFit Haddonfield Cherry Hill Marlton Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Bird Dogs

20 PT 20 ATW

Then 2 Rounds 3 reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (pause 2 seconds @ knee)

Hang Snatch

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

Metcon (Time)

21 Alternating DB Snatch (50/35)

9 HSPU (RX+ Strict)

20 Goblet Squats (holding DB)

15 Alternating DB Snatch

12 HSPU

20 Goblet Squats

9 Alternating DB Snatch

15 HSPU

20 Goblet Squats
-Scaled-

21 Alternating DB Snatch (20/15)

9 Inverted Push Ups -or- Zots Press

20 Air Squats

15 Alternating DB Snatch

12 Inverted Push Ups -or- Zots Press

20 Air Squats

9 Alternating DB Snatch

15 Inverted Push Ups -or- Zots Press

20 Air Squats

read more →

3/27/18 CrossFit near Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Ring Rows (RD2 pull ups) (slow eccentric)

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Alternating Box Step Ups

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Weighted Box Step Up 5 x 6L/6R AHAP.

WOD Warm Up

10L/10R ½ Kneeling Bottoms Up KB Press (light KB)

3 Rope Walks/Climbs

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

11 Push Press (95/65)

11 Burpees Over Bar

1 Rope Climb (RX+ Legless)
-Scaled-

11 Minute AMRAP:

11 Push Press (45/35)

7 Burpees Over Bar

2 Rope Walks

:30 rest

read more →

3/26/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Wall Ball Relay!

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 (4 x (1 + 2) @ 80-90% of max CJ.)

Metcon (AMRAP – Reps)

4 Rounds:

1 Min KB Swings (70/53)

1 Min Wall Balls (20/14)

1 Min Box Jumps (30/24)

1 Min Rest
-Scaled-

4 Rounds

:30 KB Swings (26/18)

:30 Rest

:30 Wall Balls (14/10)

:30 Rest

1 Min Box Jumps/Step Ups (18/12)

1 Min Rest

read more →

3/25/19 CrossFit South Jersey

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)

WOD Warm Up

10 Tempo Deadlifts @ 50% of working weight.

Metcon (Time)

Buy in: 500m Row

21-15-9

Deadlift (185/135)

TTB

Cash out: 500m Row
-Scaled-

Buy in: 500m Row

21-15-9

Deadlift (135/95)

TTB/K2E

Cash out: 500m Row

-or-

Buy in: 300m Row

15-12-9

Deadlift (95/65)

K2E

Cash out: 300m Row

read more →

3/23/19 CrossFit Open Workout 19.5

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

50 Jumping Jacks

10 Scap Pull Ups

10 Ring Rows @ 3 second tempo

10 Hollow Rocks

Kipping (Learn the skill!)

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (Time)

Open Workout 19.5

33-27-21-15-9:

Thrusters (95/65)

Chest-to-bar pull-ups

Time cap: 20 minutes
-Scaled-

33-27-21-15-9:

Thrusters (65/45)

Jumping Pull Ups

27-21-15-9

Thrusters (45/35)

Ring Rows

read more →

3/22/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then, Squat Warm Up (start @ air squats)

Metcon (AMRAP – Rounds and Reps)

Partner WOD, 12 Minute AMRAP:

30 Partner Push Ups

30 Partner Sit Ups

400m Run (together!)
-Scaled-

Partner WOD, 12 Minute AMRAP:

20 Partner Push Ups

20 Partner Sit Ups

200-400m Run (together!)

Back Squat (4 x 4 @ 70-80% of 1RM)

*Pause :02 all reps!

read more →

3/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 attempts to race your partner to 50 single unders!

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

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (pause @ knee)

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

*Pause :02 @ knee first two reps

WOD Warm Up

2 Rounds w/ light DBs:

10 Alternating DB Strict Press

10 DB Push Press

Metcon (Time)

4 Rounds:

15 Hang Clean and Jerk (75/55)

10 Burpees Over Bar

50 Double Unders
-Scaled-

3 Rounds:

10 Hang Clean and Press (45/35)

7 Burpees Over Bar

25 Double Under Attempts -or- 50 Singles

read more →

3/20/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

20 Mt. Climbers

20 Double Unders -or- 50 singles

Then 2 Rounds:

100m Row

10 Glute Bridges

10 Ring Rows @ 3131

10 RDL (empty bar)

5 minutes to find working weight for deadlift!

Metcon (Weight)

25 Min EMOM

Min1: 7 Deadlifts (185/135)(RX+225/160)

Min 2: 16 Pull Ups (RX+ 5 Muscle Ups)

Min 3: 16 Cal Row

Min 4: 16 Box Jump Overs (24/20)

Min 5: Rest
-Scaled-

25 Min EMOM (*rest by :45 mark of each minute)

Min1: 7 Deadlifts (75/55)

Min 2: 16 Jumping Pull Ups -or- Ring Rows

Min 3: Row :40

Min 4: 12 Box Jumps (18/12)

Min 5: Rest

read more →

3/19/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

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 + Snatch (5 x (1 + 1) @ 80-90% of max snatch.)

Metcon (Time)

For time:

20 Lengths DB Zercher Carry (AHAP)

*Each time you drop DB, perform 5 Hollow Rocks.
-Scaled-

(40/30)

read more →

3/18/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

20 Partner Underhand Med Ball Tosses

5 Synchronized Burpees w/ partner

1 Min Hang From Rig

2 Rounds 5 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Front Squat (3-3-3 reps)

Push Press (3-3-3 reps)

Thruster (3-3-3 reps)

Metcon (Time)

For Time:

50 TTB

50 KB Swings (70/53)

50 Wall Balls (20/14)

50 Burpees
-Scaled-

For Time:

30 TTB/K2E

30 KB Swings (70/53)

30 Wall Balls (20/14)

30 Burpees (use box to scale!)

read more →

3/16/19 CrossFit Open Workout 19.4

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Pause Jump Squats

5 Up/Down Dogs

2 Lengths Bear Crawl

Then, 3 Minutes L/R ankle mobility.

Pistols (Learn the skill!)

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

Metcon (Time)

Open Workout 19.4

For time (12 MIN CAP):

3 rounds of:

10 snatches (95/65)

12 bar-facing burpees

-Rest 3 minutes-

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees
-Scaled-

For time (12 MIN CAP):

2 rounds of:

10 power snatches (65/45)

12 bar-facing burpees

-Rest 3 minutes-

Then, 2 rounds of:

5 Pull Ups

5 Dips

12 bar-facing burpees

WOD Warm Up

20 PT, 20 ATW

Then 2 Rounds 5 Reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

read more →

3/15/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then:

5 Inch Worms (w/ 2 Push Ups)

:30L/:30R KB Iso Bench Press Hold

10 Pause Jump Squats

5 Bench Press w/ empty bar @ 3131

Bench Press (15 minutes to test 3RM!)

Metcon (4 Rounds for time)

Every 5 minutes, for 20 minutes (4 sets) :

10 Strict Pull-Ups

15 Alternating DB Snatches (50/35)

20 Push-Ups

25 Wall Balls (20/14)
-Scaled-

Every 5 minutes, for 20 minutes (4 Sets) :

10 Ring Rows

15 Alternating DB Snatches (20/10)

15 Push Ups

20 Wall Balls (14/10)

read more →

3/14/19 CrossFit Classes near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 minute in bottom of squat

10 PT, 10 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

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

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

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

2-Mile Run (Time)

Max Effort 2-Mile Run
-Scaled-

1 Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

Landmine Complex 3 x 5L/5R

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

read more →

3/13/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

250m Row

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee)

Clean Pull + Clean (5 x (1 + 1) @ 80-90% of max clean.)

WOD Warm Up

10L/10R ½ Kneeling Bottoms Up KB Press (light)

Metcon (Time)

3 Rounds:

500m Row

10 Single-Arm DB Push Press Left (50/35)

10 Burpees Over DB

10 Single-Arm DB Push Press Right (50/35)
-Scaled-

3 Rounds:

300m Row

10 Single-Arm DB Push Press Left (20/15)

7 Burpees Over DB

10 Single-Arm DB Push Press Right (20/15)

read more →

3/12/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Minute of Jump Rope

Then, Squat Warm Up (start @ air squats)

Back Squat (5 x 5 @ 70-80%)

Metcon (Time)

Buy in: 100 Double Unders

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

DB Deadlifts (75s/50s)

Ring Dips

Cash Out: 100 Double Unders
-Scaled-

Buy in: 50 Double Under Attempts -or- 100 Single Unders

12-9-6-6-9-12

DB Deadlifts (30s/20s)

Box/Bench Dips

Cash Out: 50 Double Under Attempts -or- 100 Single Unders

read more →

3/11/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Seated Banded Rows (hold 2 seconds each rep)

10 Pendlay Rows (empty bar)

10 RDLs (empty bar)

10 Russian Twists

Pendlay Row (5 x 8 AHAP)

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

WOD Warm Up

2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (Weight)

12 Min EMOM:

Min 1: 10 Thrusters (95/65)(RX+115/80)

Min 2: 10 TTB
-Scaled-

12 Min EMOM:

Min 1: 10 Thrusters (65/45) -or- DB Thrusters (25/15)

Min 2: 10 TTB -or- K2E

read more →

3/8/19 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 rounds:

5L/5R Single Leg Glute Bridge

10 Supermans

5 Ring Rows @ 3131

10 Light KB Swings

Then 8 Tempo Sumo Deadlifts w/ 50% or less.

Sumo Deadlift (4 x 3 @ 85% of max SDL)

Metcon (Time)

With a Partner, sharing reps:

100 Pull Ups

100 Box Jumps (24/20)

100 KB Swings (70/53)

100 Wall Balls (20/14)
-Scaled-

With a Partner, sharing reps:

70 Pull Ups -or- Ring Rows

70 Box Jumps -or- Step Ups (18/12)

70 KB Swings (26/18)

70 Wall Balls (14/10)

read more →

3/7/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Push Ups

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 (Find max for (1 + 2) !)

Metcon (Time)

4 Rounds:

50 Push Ups

10 Power Cleans (135/95)(RX+185/135)
-Scaled-

8 Rounds:

15 Push Ups

5 Power Cleans (75/55)

read more →

3/6/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 attempts to race your partner to 50 single unders! (Best of 3, loser owes 10 sit ups!)

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Front Rack Lunge (4 x 8 AHAP)

Metcon (Time)

15 Back Squats (135/95)

150 Double Unders

50 Sit Ups

150 Double Unders

15 Back Squats
-Scaled

15 Back Squats (75/55)

150 Single Unders

35 Sit Ups

150 Single Unders

15 Back Squats

read more →

3/5/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Light Dual DB Snatch

2 Lengths Dual DB OH Walk

Then 2 Rounds:

5L/5R ½ Kneeling Bottoms Up KB Press

5 Strict Press w/ 3 second lockout

5 Push Press w/ 3 second eccentric

Strict Press + Push Press (5 x (3 + 3))

*5 sets to find max for (3 + 3) !

Metcon (AMRAP – Reps)

5 Min Burpee Test!

Rest 3 Min

Then, 3 x 10 Dual DB Snatch AHAP (1 min rest between sets)

https://www.youtube.com/watch?v=SimPWZFHZ8U
-Scaled-

2 Min Burpee Test

1 Min Rest

2 Min Burpee Test

Rest 3 Min

Then, 3 x 10 Dual DB Snatch AHAP (1 min rest between sets)

read more →

3/4/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Air Squats

10 Drop Squats

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

Snatch Balance + OHS (4 x (2 x 1) @ 75-85% of max OHS.)

Nancy (Time)

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

“Mini Nancy”

4 Rounds of:

200m Run

10 OH Squats (45/35) -or- Goblet Squats (35/26)

read more →

3/2/19 CrossFit Open 19.2

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

5 Up/Down Dogs

10 Push Ups

2 Wall Walks

Handstand Push-ups (Learn the skill!)

*If proficient, handstand walks!

Handstand Walk

Metcon (AMRAP – Reps)

Open Workout 19.2

read more →

2/28/19 CrossFit Haddonfield Collingswood Cherry Hill Marlton

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 (15 Minutes to test a 2RM!)

WOD Warm Up

2 Rounds:

:30 Ring Support (scaled: box support)

5 V-Ups

Then 2 Rounds 5 reps w/ empty bar:

Muscle Clean

Hang Power Clean (hold catch)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

9 Power Cleans (135/95)

12 TTB

15 Ring Dips
-Scaled-

10 Minute AMRAP:

6 Power Cleans (75/55)

12 K2E

15 Box/Bench Dips

-:30 rest-

read more →

2/27/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 High Knees

20 Mt. Climbers

10 Light KB Swings

10 Box Jumps

10 Ring Rows

Then 2 Rounds 3 Reps w/ empty bar:

RDL

Muscle Snatch

OH Squat

Muscle Clean

Hang Clean

Metcon (Time)

“Lumberjack 20” (40 min time cap):

20 Deadlifts (135/95)

400m Run

20 KB Swings (70/53)

400m Run

20 OH Squats (135/95)

400m Run

20 Burpees

400m Run

20 C2B Pull Ups

400m Run

20 Box Jumps (24/18)

400m Run

20 DB Squat Cleans (45s/30s)

400m Run
-Scaled-

20 Deadlifts (75/55)

200m Run

20 KB Swings (26/18)

200m Run

20 Goblet Squats (26/18)

200m Run

20 Burpees-to-Box

200m Run

20 Jumping Pull Ups -or- Ring Rows

200m Run

20 Alternating Box Step Ups (18/12)

200m Run

20 DB Power Cleans (20s/15s)

200m Run

read more →

2/26/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills!

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 (1-1-1-1-1)

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 (5 Rounds for time)

5 Rounds, Every 3 minutes:

25 Wall Balls (20/14)

15 Burpee Box Jump Overs (24/18)
-Scaled-

5 Rounds, Every 3 minutes:

25 Wall Balls (14/10)

8 Burpee Box Jump Overs (18/12) -or- step overs

read more →

2/25/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

50 Front Jacks

10 Seated Band Rows (:03 hold each rep)

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

Single Arm Dumbbell Row (4 x 8L/8R AHAP (:03 eccentric))

*Superset w/ Over-The-Shoulder Med Ball Toss x 6 AHAP/AFAP

Metcon (AMRAP – Rounds and Reps)

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

read more →

2/23/19 CrossFit Open 19.1

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!)

Double-Unders (Learn the skill!)

*If proficient, triple unders!

Metcon (Time)

Open Workout 19.1

read more →

2/22/19 CrossFit for Beginners Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (5 x 3 @ 75-85%)

*Pause 2 seconds all reps.

Metcon (Time)

In teams of 2:

P1: 20 KB Swings (70/53)

P2: 20 Sit Ups

Partners work simultaneously, alternating movements once both are completed their respective 20 reps, until team reaches 200 KB Swings and 200 Sit Ups.
-Scaled-

In teams of 2:

P1: 12 KB Swings (26/18)

P2: 12 Sit Ups

Partners work simultaneously, alternating movements once both are completed their respective 12 reps, until team reaches 120 KB Swings and 120 Sit Ups.

read more →

2/21/19 CrossFit near Philadelphia

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 (15 Min to test 2RM!)

WOD Warm Up

20 PT, 20 ATW

3 Wall Walks

Metcon (Time)

3 Rounds:

25 DB Push Press (35s/25s)

20 Alt. Box Step Overs (35s/25s) (18″/12″)

15 Push Ups (on DBs)

*Try to keep DB’s in hands for entire round! (RX+ entire WOD!)
-Scaled-

3 Rounds:

15 DB Push Press (20s/15s)

10 Alt. Box Step Overs (20s/15s) (18″/12″)

10 Push Ups (on DBs)

read more →

2/20/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alternating Lunge and Reach

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

10 Alternating Jump Lunges

5 Zots Press w/ :03 eccentric (empty bar)

Zots Press (4 x6 @ challenging weight)

*Superset w/ Bulgarian SS.

Bulgarian Split Squat (4 x 10L/10R @ challenging weight)

*To be completed right after each set of Zots Press.

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Metcon (Time)

For Time:

15 Power Snatch (95/65), 15 Box Jumps (30/20), 10 Burpees

12 Power Snatch, 15 Box Jumps, 10 Burpees

9 Power Snatch, 15 Box Jumps, 10 Burpees

6 Power Snatch, 15 Box Jumps, 10 Burpees
-Scaled-

4 Rounds:

5 Hang Power Snatch (75/55)

10 Box Jumps (18/12)

6 Burpees

-1 Min Rest-

read more →

2/19/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

10 Partner Push Ups

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

10 Cal Row

5 V-Ups

Bench Press (4 x 8 @ 60-70% of max Bench Press.)

*Strive for unbroken reps!

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Metcon (Time)

21-15-9

Calorie Row

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

TTB
-Scaled-

15-12-9

Calorie Row

Hang Power Cleans (75/55)

K2E

read more →

2/18/19 CrossFit South Jersery

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

5 Inch Worms

10 Pause Jump Squats

5 Snatch-Grip RDL (empty Bar)

10L/10R Single Leg Glute Bridges

Halting Snatch Grip Deadlift (4 x 5 @ 80-85% of 1RM Snatch.)

*pause 2-3 seconds at top of each rep.

The halting snatch deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the snatch.

Perform a snatch deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.

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

WOD Warm Up

2 Rounds:

10 Light DB Front Squats

10 Ring Rows (3 second eccentric)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

2 DB Front Squats (50s/35s)

2 Pull Ups

4 DB Front Squats

4 Pull Ups

6 DB Front Squats

6 Pull Ups

8 DB Front Squats

8 Pull Ups

and so on….
-Scaled-

9 Min AMRAP:

2 DB Front Squats (20s/15s) -or- Goblet Squats (26/18)

2 Banded Pull Ups -or- Ring Rows

4 DB Front Squats

4 Banded Pull Ups -or- Ring Rows

6 DB Front Squats (20s/15s) -or- Goblet Squats (26/18)

6 Banded Pull Ups -or- Ring Rows

and so on….

read more →

2/16/19 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 rounds

10 PT, 10 ATW

5 Up/Down Dogs

Then 2 Rounds, 3 Reps w/ Empty Barbell:

Strict Press

Push Press

Push Jerk

Split Jerk (hold split)

Push Jerk + Split Jerk (5 x (1 + 2) @ 80-85% of max jerk.)

*Hold each split jerk :02

WOD Warm Up

Accumulate 1 minute in bottom of squat (rig assisted if needed!)

10 Pause Jump Squats

Metcon (Time)

3 Rounds:

20 Alternating DB Snatches (50/35)

20 DB Thrusters
-Scaled-

3 Rounds:

15 Alternating DB Snatches (25/15)

10 DB Thrusters

read more →

2/15/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Alternating Turkish Getups (Light KB or BW)

Then, Squat Warm Up (starting at air squats)

Front Squat (15 Minutes to Test 1RM!)

WOD Warm Up

2 Rounds:

10 Mt. Climbers

5 Pendlay Rows @ 3131 (empty Bar)

Metcon (AMRAP – Reps)

12 Minute EMOM:

Min 1: 2 Alternating Turkish Getups AHAP

Min 2: 8 Pendlay Rows (135/95)

Min 3: Mountain Climbers :30
12 Minute EMOM:

Min 1: 2 Alternating Turkish Getups AHAP

Min 2: 8 Pendlay Rows (65/55)

Min 3: Mountain Climbers :30

read more →

2/14/19 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Bird Dogs

20 PT 20 ATW

Then 2 Rounds 3 reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (hold catch)

Hang Snatch (pause 2 seconds @ knee)

Power Snatch + Hang Snatch (4 x (1+ 2) @ 80% of max PS.)

WOD Warm Up

1 min active hang from rig

Then, 10 reps of each WOD movement.

Metcon (Time)

For Time (15 Min Time Cap):

5 Pull Ups

10 Push Ups

15 TTB

10 Pull Ups

20 Push Ups

30 TTB

20 Pull Ups

40 Push Ups

60 TTB

40 Pull Ups

80 Push Ups

120 TTB
-Scaled-

For Time (15 Min Time Cap):

5 Pull Ups -or- Ring Rows

10 Push Ups

15 K2E

10 Pull Ups -or- Ring Rows

20 Push Ups

30 K2E

20 Pull Ups -or- Ring Rows

40 Push Ups

60 K2E

-Scaled V2-

4-5 Rounds (15 Min Time Cap):

10 Pull Ups -or- Ring Rows

10 Push Ups

10 K2E

**If you scaled HSPU for push ups yesterday, complete 10 Standing DB Strict Press (25’s/15’s) each time you’re supposed to do push ups today.

read more →

2/13/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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 4 @ 80-85% of max deadlift.)

WOD Warm Up

3 Wall Walks

Then 2 Rounds w/ empty bar:

5 Clean High Pulls

5 Muscle Cleans

5 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

5 Burpees Over Bar

10 Hang Power Cleans (95/65)

20 HSPU
-Scaled-

8 Min ARMAP:

3 Burpees

6 Hang Power Cleans (75/55) -or- DB Hang Power Cleans (25/15)

12 Push Ups

read more →

2/12/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up:

2 Rounds:

20 Jumping Jacks

20 Front Jacks

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

10 K2E

:30 Ring Support (scaled: box support)

Back Lever (Learn the skill!)


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

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

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

WOD Warm Up

2 Rounds:

10 Partner Wall Balls

10 Partner Underhand Med Ball Tosses

Metcon (Time)

21-15-9-6-3

Wall Balls (20/14)

KB Swings (70/53)

Box Climb Over (48″/30″)
-Scaled-

15-9-6-3

Wall Balls (14/10)

KB Swings (26/18)

Box Climb Over (30″/24″)

read more →

2/11/19 CrossFit South Jersey

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 w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (4 x 4 @ 75-80% of max OHS)

*pause :02 first two reps.

Metcon (Time)

5 Rounds:

50 Double unders

4 Lengths Single Arm OH Walking Lunge (50/35) (2 Lengths Left, 2 Lenthgs Right)
-Scaled-

5 Rounds:

50 Single Unders

2 Lengths OH Plate Walking Lunge (15/10)

read more →

2/9/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Partner Run carrying Med ball (each carry 200m)

Then 2 Rounds:

5 Up/Down Dogs

10 Light Wall Balls

10 Light KB Swings

2 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, 4 attempts at 1 Min ME ascents.

Metcon (Time)

For Time (20 Min Time Cap):

1 Mile Run

50 Wall Balls (20/14)

50 KB Swings (70/53)

5 Rope Climbs
-Scaled-

For Time (20 Min Time Cap):

800m Run

30 Wall Balls (14/10)

30 KB Swings (26/18)

5 Rope Walks

read more →

2/8/19 CrossFit Near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Rack Box Squat (5 x 5 @ 85-95% of max Front Squat)

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

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

https://youtu.be/3LfuJihPhfQ

WOD Warm Up

20 PT, 20 ATW

10 Pull & Press w/ change plates

15 Pause Jump Squats

Metcon (Time)

For Time:

10 Alternating DB Snatches (50/35)

15 Box Jumps (30/24)

20 Alternating DB Snatches

15 Box Jumps

30 Alternating DB Snatches

15 Box Jumps

40 Alternating DB Snatches

15 Box Jumps
-Scaled

4 Rounds:

20 Alternating DB Snatches (25/15)

10 Box Jumps (28/12)

read more →

2/7/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

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 (Build to a challenging weight for (2 +1)!)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

50 Double Unders

10 Deadlifts (95/65)

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

8 Min AMRAP:

60 Single Unders

6 Deadlifts (75/55)

6 Hang Power Cleans (75/55) -or- DB Hang Power Cleans (25/15)

read more →

2/6/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Rowling! (3 Frames, partner completes Push Ups, Sit Ups, Ring Rows)

Weighted Pull-ups (5×5 AHAP)

*Superset w/ DB Pullover.

Dumbbell Pullover (5×10 AHAP)

*To be completed immediately after each set of pull ups.

Metcon (Time)

4 Rounds (*18 Min Time Cap):

20 Cal Row -or- 400m Run (alternate run/row every other round!)

20 Sit Ups (RX+ 25/15)

20 Push Ups (RX+ Deficit)
-Scaled-

3 Rounds (*18 Min Time Cap)

20 Cal Row -or- 400m Run

20 Sit Ups

20 Push Ups

-1 Min Rest-

read more →

2/5/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 PT, 20 ATW

Then, with empty barbell:\

5 Snatch-Grip RDL

5 Muscle-Snatch

5 Snatch High Pull

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

3 Position Snatch (mid thigh, below knee, floor) (Build to a challenging weight and complete 3 sets.)

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

*No misses!

Metcon (Weight)

Every 3 min, for 15 min:

8 Power Snatch (75/55)(RX+95/65)

10 OH Squats (75/55)(RX+95/65)

12 Burpees Over Bar

*Goal is to go unbroken, so choose a light weight that allows you to keep the bar in your hands!
-Scaled-

Every 3 min, for 15 min:

8 Power Snatch (45/35) -or- 8 Alternating DB Snatch (25/15)

10 OH Squats (45/35) -or- 10 Goblet Squats (25/15)

12 Burpees Over Bar

read more →

2/4/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (4 x 5 @ 70-80% of 1RM)

*Unbroken

*2 min rest between sets

WOD Warm Up

1 Min Farmer’s Hold (moderate weight)

10L/10R ½ Kneeling Bottoms Up KB Press

20 Alternating Lateral Lunges

Metcon (Time)

4 Rounds:

20 Alt. Lateral Box Step Overs (35/25)(24″/18″)

8 Single Arm DB Push Press, Left (50/35)

8 Single Arm DB Push Press, Right

2 Lengths Farmer’s Carry AHAP
-Scaled-

4 Rounds:

10 Alt. Lateral Box Step Overs (15/10)(18″/12″)

8 Single Arm DB Push Press, Left (25/15)

8 Single Arm DB Push Press, Right

2 Lengths Farmer’s Carry AHAP

read more →

2/2/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

2 Min L/R Front Rack Mobility

Then 2 Rounds 5 Reps each w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Power Clean (15 min to test 3RM!)

Using empty barbell:

10 Strict Press

10 Push Press

10 Front Squats

5 Thrusters

Metcon (Time)

With a partner:

50 Thrusters (95/65) (RX+ 135/95)

50 Chin Ups

100 Partner Sit Ups
-Scaled-

With a partner:

30 Thrusters (65/45)

40 Chin Ups

75 Partner Sit Ups

read more →

1/31/19 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

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

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

BTN Push Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch + Snatch Balance

Metcon (Time)

Buy in: 800m Run

3 Rounds:

20 DB Ground-to-Overhead (50/35)

20 Jump Squats

Cash Out: 400m Run

*Complete 5 Burpees each time you need to break from DB G2O!
-Scaled-

Buy in: 200-400m Run

3 Rounds:

20 DB Ground-to-Overhead (20/15)

20 Jump Squats

Cash Out: 200m Run

*Complete 2 Burpees each time you need to break from DB G2O!

read more →

1/30/19 CrossFit South Jersey

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!)

Metcon (AMRAP – Reps)

3 Rounds for max reps:

Min 1: Wall Balls (20/14)

Min 2: KB Swings (70/53)

Min 3: Box Jumps (20/12)

Min 4: Double Unders

Min 5: Calorie Row

-1 Min Rest-
-Scaled-

3 Rounds for max reps (*rest at :40 mark of each minute):

Min 1: Wall Balls (14/10)

Min 2: KB Swings (26/18)

Min 3: Box Jumps (20/12)

Min 4: Double Under Attempts -or- Single Unders

Min 5: Calorie Row

-1 Min Rest-

read more →

1/29/19 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 second plate jump race! (Best of 5 against partner)

Then 2 Rounds:

5L/5R Single Leg Glute Bridge

10 Bird Dogs

10 Light KB Swings

5 Tempo Sumo Deadlifts w/ <50% of max SDL

Sumo Deadlift + Sumo RDL (4 x (5 + 5) @ challenging weight)

*after 5th deadlift, hang right into your first RDL.

WOD Warm Up

2 Min Ankle Mobility

Then 2 Rounds:

10 Ring Rows (RD2: Pull Ups)

10 Pause Jump Squats

Metcon (Time)

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

Pull Ups (RX+ Muscle Ups)

Pistol Squat (Left Leg)

Pistol Squat (Right Leg)

(*13 Min Time Cap)
-Scaled-

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

Jumping Pull Ups

Pistol Squat to Box (Left Leg)

Pistol Squat to Box (Right Leg)

(*13 Min Time Cap)

read more →

1/28/19 CrossFit Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

10 PT, 10 ATW

10 Reverse Squats

5L/5R 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 (5-5-5-5-5)

Increase weight each set to find a heavy 5RM for the day!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

12 Front Squats (135/95)

12 HSPU

12 TTB
-Scaled-

15 Min AMRAP:

7 Front Squats (65/45)

12 Push Ups -or- 2 Wall Walks

12 K2E

-1 Min Rest-

read more →

1/26/19 CrossFit Gym Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then 2 Rounds:

5 Inch Worms (w/ 2 Push Ups)

:30L/:30R KB Iso Bench Press Hold

10 Banded Good Mornings

5 Bench Press w/ empty bar @ 3131

Bench Press (5 x 6 AHAP)

*3 second eccentric first 3 reps

WOD Warm Up

2 Rounds, 5 Reps w/ Empty Barbell:

RDL

Muscle Clean

Hang Power Clean (below knee)

Push Press

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
-Scaled-

DB Grace (30/20)

Accessory Work

Accessory: 20 Alternating Turkish Getups AHAP

read more →

1/25/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jumping Jacks

10 Front Jacks

5 Supinated Ring Rows @3131

5 Up/Down Dog

10 Lying Leg Raises

10 Supinated Pendlay Rows (empty bar)

5 Light Ball Slams

Supinated Pendlay Row (4 x 8 AHAP)

*Superset w/ Ball Slams x 10 AFAP

Metcon (Time)

For Time:

10 Pull Ups

20 Sit Ups

30 Air Squats

500m Row

15 Pull Ups

30 Sit Ups

45 Air Squats

400m Row

20 Pull Ups

40 Sit Ups

60 Air Squats

300m Row

*RX+ strict pull ups
-Scaled-

5 Rounds:

200m Row

10 Pull Ups/Ring Rows

10 Sit Ups

10 Air Squats

read more →

1/24/19 CrossFit for Beginners Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

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

*Pause :02 at knee both reps

Metcon (Time)

5 Rounds:

12 Alternating DB Snatches (50/35)

40 Double Unders

200m Run (RX+ Carry Med ball (20/14))
-Scaled-

4 Rounds:

12 Alternating DB Snatches (20/15)

40 Single Unders

200m Run

read more →

1/23/19 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Hollow Hold to Superman

15 Jump Squats

2 Min Front Rack Mobility

Then 2 Rounds 5 Reps each w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Front Squat

Power Clean + Front Squat (4 x (2 + 2) @ 85% of 2RM Power Clean )

*10/19/18

Metcon (Weight)

Every 2 Min, 8 Rounds:

12 Burpee Box Jump Overs (24/20)

6 Power Cleans (135/95)(RX+185/130)
-Scaled-

Every 2 Min, 8 Rounds:

8 Burpee Box Jump Overs (18/12)

6 Power Cleans (75/55)

read more →

1/22/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Light DB Man-makers

Then 2 rounds

10 PT, 10 ATW

5 Up/Down Dogs

Then 2 Rounds, 3 Reps w/ Empty Barbell:

Strict Press

Push Press

Push Jerk

Split Jerk (hold split)

Push Jerk + Split Jerk (5 x (2 + 1) @ 75-85% of Push Jerk)

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements…

11 Min AMRAP:

11 HSPU

11 TTB

5 DB Man-makers (50/35)
-Scaled-

With a partner, alternating movements…

11 Min AMRAP:

2 Wall Walks

11 K2E

5 DB Man-makers (20/10)

read more →

1/21/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

20 Partner Underhand Med Ball Tosses

Then, Squat Warm Up (start @ air squats)

Back Squat (5 x 1 @ 85-95%)

*Every 2 min.

Metcon (Time)

For Time:

100 Wall Balls (20/14)

100 KB Swings (70/53)
-Scaled-

4 Rounds:

15 Wall Balls (14/10)

15 KB Swings (26/18)

read more →

1/19/20 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball!

Then 2 Rounds:

5 Inch Worms

10L/10R Single Leg Glute Bridges

5L/5R Lateral Lunges

5 RDL’s (empty bar)

Then, 5 Tempo Deadlifts (4 seconds)

Pause Deadlift (5 x 5 @ challenging weight)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

15 TTB

15 Deadlifts (115/80)

30 Air Squats
-Scaled-

10 Min AMRAP:

10 K2E

10 Deadlifts (65/55)

15 Air Squats

read more →

1/18/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then 2 Rounds:

5 Inch Worms

10 Partner Push Ups

10 Tempo DB Bench Press @ 3111

10 Pause Jump Squats

5L/5R DB Row (:02 iso hold each rep)

Dumbbell Bench Press (5 x 10 AHAP)

*Superset w/ Bird Dog Row x 8L/8R

WOD Warm Up

10 Reverse Squats w/ moderate KB

Then, w/ empty bar:

10 RDL

5 Muscle Cleans

5 Hang Power Cleans

10 Front Squats

Metcon (Time)

For Time:

10 Push Ups

5 Front Squats (135/95)(RX+185/135)

15 Push Ups

5 Front Squats

20 Push Ups

5 Front Squats

25 Push Ups

5 Front Squats

30 Push Ups

5 Front Squats

35 Push Ups

5 Front Squats
-Scaled-

6 Rounds:

10 Push Ups

5 Front Squats (75/55) -or- Goblet Squats (26/18)

read more →

1/17/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 reps of each WOD movement (100m Row).

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 (4 x (2 + 1) @ 85-90%)

Metcon (AMRAP – Reps)

3 Sets for Max Reps:

Min 1: Wall Balls (20/14)

Min 2: KB Swings (70/53)

Min 3: Sit Ups (RX+ Weighted)

Min 4: Row

Min 5: Rest
-Scaled-

3 Sets for Max Reps (:45 on :15 off):

Min 1: Wall Balls (14/10)

Min 2: KB Swings (26/18)

Min 3: Sit Ups

Min 4: Row

Min 5: Rest

Accessory Work

Split Jerk Press, 4×10

read more →

1/16/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Pull & Press w/ change plates

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 10 AHAP)

Metcon (Time)

With a partner complete 8 Rounds, alternating complete rounds

10 Alternating DB Snatches (70/53)

10 Burpee Box Jumps (24/20)

200m Run (Run together!)
-Scaled-

With a partner complete 6 Rounds, alternating complete rounds

10 Alternating DB Snatches (25/15)

10 Burpee Box Jumps (18/12)

200m Run

Accessory Work

Assault Bike, :10 on :20 off, 8 rounds

read more →

1/15/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

50 Jumping Jacks

10 Scap Pull Ups

10 Ring Rows @ 3 second tempo

10 Hollow Rocks

Rope Climb (Learn the skill!)

*If proficient, legless or weighted!

WOD Warm Up

2 Min Front Rack Mobility

Then, 2 Rounds 5 reps each with empty bar:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Strict Press

Push Press

Metcon (Time)

10 Rounds (*14 min cap):

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

3 Push Press

1 Rope Climb
-Scaled-

8-10 Rounds (NFT):

1 Rope Walk

3 Power Cleans (75/55)

3 Push Press

read more →

1/14/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Minutes of Jump Rope

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 x 3 @ 80-85%)

*Pause 2 seconds first rep.

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

50 Double Unders

10 OH Squats (95/65) (RX+ 135/95)

Then Cash Out: 15 Lengths DB Zercher Carry AHAP
-Scaled-

7 Min AMRAP:

50 Single Unders

10 OH Squats (45/35)

Then Cash Out: 10 Lengths Zercher Carry @ moderate weight

read more →

1/12/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PT, 10 ATW

5 Up/Down Dog

5L/5R ½ Kneeling Bottoms Up KB Press

2 Lengths Dual OH KB Walk

1 Wall Walk

Handstand Push-ups (Learn the skill!)

*if proficient, 3 x 10 then practice HS Walk!

WOD Warm Up

2 Rounds 5 reps each w/ empty bar:

Ring Row/Pull Up

Strict Press

Push Press

Front Squat

Thruster

Fran (Time)

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

15-12-9

Thrusters/DB Thrusters

Pull Ups/Jumping Pull Ups/Ring Rows

Accessory Work

Clean Pulls, 5 x 2 @ 105-110% of Max Clean

read more →

1/11/19 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Push Ups

20 Partner Underhand Med Ball Tosses

Quick Switch Ball Crunch (:30 each partner, count reps!)

https://www.instagram.com/p/BsLpcBUhf8f/

Then, 10 Tempo Pendlay Row @ 3133 (empty bar or very light load)

Pendlay Row (5 x 6 AHAP)

*pause :02 at top of each rep

**Superset w/ Ring/Box Dip x 8-10 (RX+ weighted)

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 KB Swings (70/53)

10 V-Ups

Rest 3 Min

5 Min AMRAP:

10 Burpees To Bar

20 Mt. Climbers
-Scaled-

5 Min AMRAP:

10 KB Swings (26/18)

10 Sit Ups

Rest 3 Min

5 Min AMRAP:

5 Burpees

20 Mt. Climbers

read more →

1/10/19 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

20 PT 20 ATW

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

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

OH Squat

Hang Power Snatch (hold catch)

Hang Snatch

Hang Snatch (Test 1RM!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

1 TTB, 2 Push Ups, 3 Air Squats

2 TTB, 4 Push Ups, 6 Air Squats

3 TTB, 6 Push Ups, 9 Air Squats

Etc.

*(RX+) Replace TTB with Muscle Ups, Air Squats with Goblet Squats (50/35)
-Scaled-

Follow same rep scheme, replacing TTB with K2E. Modify Push Ups by leaning on a bench or box.

read more →

1/9/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Row

Then, Squat Warm Up (starting at Air Squats)

Front Squat (4 x 5 @ 80%)

* 3 second eccentric.

Metcon (Time)

In teams of 2:

1k Row (*Rower can only row when partner is in plank position)

25 Synchronized Burpees

50 Alternating Box Jumps (24/20)

75 Wall Balls (20/14)

100 Double Unders (RX+ 100 DU’s each, working at same time, race to finish!)
-Scaled-

In teams of 2:

700m Row (*Rower can only row when partner is in plank position)

15 Synchronized Burpees

35 Alternating Box Jumps (24/20)

55 Wall Balls (20/14)

100 Single Unders (each, working at same time, race to finish!)

read more →

1/8/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Up/Down Dog

:30 Handstand hold

10 Strict Press (3 second eccentric)

10 Push Press (hold lockout)

Strict Press (Test 5RM!)

WOD Warm Up

2 Rounds:

10L/10R Single Leg Glute Bridges

10 RDL (empty bar)

3 Inch Worms

Metcon (Time)

5 Rounds:

10 Dual DB Deadlifts (70’s/50’s)

4 Lengths Farmers Carry

200m Run
-Scaled-

5 Rounds:

6 Dual DB Deadlifts (35’s/25’s)

4 Lengths Farmers Carry

100m Run

read more →

1/7/19 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 Min Jump Rope

10 Jump Lunges

10 Diagonal Band Pull Aparts

10 Ring Rows @ 3131

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Bulgarian split squats.

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

WOD Warm Up

2 Rounds 5 reps each w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Squat Clean

Metcon (Time)

For Time:

3 Squat Cleans (155/105)

50 Double Unders

6 Power Cleans

40 Double Unders

9 Squat Cleans

30 Double Unders

12 Power Cleans

20 Double Unders

15 Squat Cleans

10 Double Unders
-Scaled-

3 Power Cleans (65/55)

50 Single Unders

6 Power Cleans

40 Single Unders

9 Power Cleans

30 Single Unders

12 Power Cleans

20 Single Unders

15 Power Cleans

10 Single Unders

read more →

1/5/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

25 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 (4 x 4 @ 70-80% of max snatch balance.)

WOD Warm Up

(empty barbell)

7 Snatch-Grip RDL

7 Muscle Snatch

7 Hang Power Snatch

Metcon (Time)

400m Run

15 Power Snatches (95/65)(RX+135/95)

400m Run

12 Power Snatches

400m Run

9 Power Snatches

400m Run
-Scaled-

200m Run

12 Power Snatches (65/55) -or- Alt. DB Snatches

200m Run

9 Power Snatches -or- Alt. DB Snatches

200m Run

6 Power Snatches -or- Alt. DB Snatches

200m Run

read more →

1/4/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (5 x 2 @ 80-90% of max back squat.)

*Pause both reps.

Metcon (Time)

100 Push Ups

100 Sit Ups

100 Air Squats
-Scaled-

2 Rounds:

30 Push Ups

30 Sit Ups

30 Air Squats

Accessory Work

Single Arm Ring Row, 4 x 10L/10R (controlled eccentric!)

read more →

1/3/19 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Wall Walks

Then 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Push Press

Jerk

Power Clean + Jerk (15 Minutes to build to a challenging (1+2)!)

Metcon (AMRAP – Reps)

Tabata Pull Ups

1 Min Rest

Tabata Alternating DB Snatch (50/35)

1 Min Rest

Tabata Alternating Pistol Squats
-Scaled-

Tabata Ring Rows

1 Min Rest

Tabata Alternating DB Snatch (20/10)

1 Min Rest

Tabata Alternating Pistol Squats (to box)

Accessory Work

Handstand Push Ups, 4 x 10

read more →

1/2/19 CrossFit South Jersey

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:

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 (5 x 3 @ 85% of max deadlift.)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

15 Wall Balls (20/14)

15 KB Swings (70/53)

35 Double Unders
-Scaled-

12 Min AMRAP:

10 Wall Balls (14/10)

10 KB Swings (26/18)

15 Double Unders -or- 50 Single Unders

Accessory Work

Bent DB Row, 4 x 8L/8R (3 second eccentric)

read more →

12/29/18 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Hang from Rig

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

Quadruped Crawl/Reverse Quadruped Crawl

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

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

Metcon (Time)

21-15-9-6-3

TTB

Burpee Over Bar

Push Press (95/65)
-Scaled-

15-12-9

K2E

Burpee Over Bar

Push Press (55/45)

read more →

12/27/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 PT, 20 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

3 Position Snatch (mid thigh, below knee, floor) (Build to a challenging weight and complete 3 sets )

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

*No misses!)

Metcon (Time)

3 Rounds:

400m Run

10 Strict Pull Ups

15 Hang Power Cleans (95/65)(RX+135/95)
-Scaled-

3 Rounds:

200m Run

10 Jumping Pull Ups

10 Hang Power Cleans (65/45)

read more →

12/26/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then 2 Rounds:

5 Inch Worms (w/ 2 Push Ups)

:30L/:30R KB Iso Bench Press Hold

10 Banded Good Mornings

5 Bench Press w/ empty bar @ 3131

Bench Press (10 minutes to Find 1RM!)

*Then 2 x ME @ 50% (rest 2 minutes between efforts)

Metcon (Time)

In Teams of Two:

125 KB Swings (70/53)

75 Lateral Box Step Overs (50/35)

20 Lengths Farmer’s Carry AHAP
-Scaled-

In Teams of Two:

75 KB Swings (26/18)

50 Lateral Box Step Overs (body weight)

10 Lengths Farmers Carry

Accessory Work

Shoulder Taps, 3 x 10-20

read more →

12/24/18 CrossFit Cherry Hill, NJ (OPEN GYM ONLY 10AM-12PM)

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 Min Jump Rope

5 Burpees

10 Light KB Swings

Then 2 Rounds 5 Reps each w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Strict Press

Push Press

Metcon (Time)

“The 12 Days of CrossFit”

*Rx use (95/65) barbell.

*40 minute cap.

1 Deadlift

2 Front Squats

3 Push Press

4 Hang Power Clean

5 Push-ups

6 Pull-ups

7 Box Jumps (30/24)

8 KB Swings (70/53)

9 TTB

10 Double Unders

11 Wall Balls (20/14)

12 Alternating DB Snatch (50/35) (12 each side, 24 total)

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1
-Scaled-

*use (65/45) barbell.

*40 minute cap.

1 Deadlift

2 Goblet Squats (26/18)

3 DB Push Press (20/10)

4 Hang Power Clean

5 Push-ups

6 Pull-ups

7 Box Jumps (18/12)

8 KB Swings (26/18)

9 K2E

10 Double Unders

11 Wall Balls (14/10)

12 Alternating DB Snatch (20/10) (12 each side, 24 total)

read more →

12/22/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then, 2 Rounds 5 reps with an empty bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Clean

Clean (3×3 @ 85% max clean)

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

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

Metcon (Time)

3 Rounds:

30 Alternating DB Snatches (50/35)

30 Sit Ups
-Scaled-

3 Rounds:

20 Alternating DB Snatches (50/35)

20 Sit Ups

read more →

12/21/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

Then, 10 Reverse Squats.

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Row

10 Alternating Weighted Box Step Ups (50/35)

20 Push Ups

2 Rope Climbs
-Scaled-

20 Min AMRAP:

200m Row

10 Alternating Box Step Ups

12 Push Ups

2 Rope Walks

-1 Min Rest-

read more →

12/20/18 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Partner Wall Balls

30 Lateral Hops (over PVC)

20 PT, 20 ATW

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Snatch

Snatch + Snatch Balance (4 x (1 + 2) @ challenging weight)

Metcon (Time)

21-15-9-6-3

SDHP (95/65)

Wall Balls (20/14)

*25 Double unders after each round.
15-12-9-6-3

SDHP (55/45)

Wall Balls (14/10)

*50 Single Unders after each round.

Accessory Work

4 x 10 KB Glute Bridge (hold last rep 5-10 seconds)

read more →

12/19/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Jumping Jacks

25 Front Jacks

5 Up/Down Dogs

10 Pause Jump Squats

1 Wall Walk

Then 2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Thruster (Test 2RM!)

Metcon (Time)

With a partner, 10-1 and 1-10:

Thrusters (95/65)

Burpees

P1 completes 10-1 thrusters, while P2 completes 1-10 burpees. Then, switch movements and P1 completes 1-10 burpees, P2 completes 10-1 Thrusters. Throughout entire workout, one partner works at a time.
-Scaled-

With a partner, 8-1 and 1-8:

Thrusters (55/45)

Burpees

P1 completes 8-1 thrusters, while P2 completes 1-8 burpees. Then, switch movements and P1 completes 1-8 burpees, P2 completes 8-1 Thrusters. Throughout entire workout, one partner works at a time.

Accessory Work

DB Pullover, 4 x 8 (3 second eccentric)

read more →

12/18/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

10 Alternating Lunge and Reach

5L/5R Single Arm Ring Rows

5 Ring Rows @ 3131

5 Up/Down Dogs

5 LIGHT Over-The-Shoulder Med Ball Tosses

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Over-The-Shoulder Med Ball Toss x 8 AHAP/AFAP

WOD Warm Up

20 PT, 20 ATW

10 Pause Jump Squats

5 Muscle Snatch (empty barbell)

5 OH Squats w/ :02 pause in hole (empty barbell)

Metcon (Time)

4 Rounds:

400m

10 OH Squats (135/95)
-Scaled-

4 Rounds:

200m Run

7 OH Squats (45/35) or 10 Goblet Squats (26/18)

Accessory Work

20 Alternating Turkish Getups

read more →

12/17/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (4 x 6 @ 75-85% of max BS)

*Unbroken

*Rest 2 min between sets.

Metcon (Time)

For time:

25 Box Jumps (24/20)

25 C2B Pull Ups

25 KB Swings (70/53)

25 Alternating Jump Lunges

25 K2E

25 Push Press (75/55)

25 V-Ups

*If above completed in under 10 min, 100 DU.
-Scaled-

20 Box Jumps (18/12)

20 Jumping Pull Ups -or- Ring Rows

20 KB Swings (26/18)

20 Alternating Lunges

20 K2E

20 Push Press (45/35)

20 Sit Ups

*If above completed in under 10 min, 100 SU.

Accessory Work

2k Row – Test ME or leisurely row to recover!

read more →

12/15/18 CrossFit HOLIDAY PARTY TONIGHT 630PM!!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Rowling – 3 Frames (Up/Down Dog, Jump Squats, KB Zots Press)

Zots Press (5 x 6 at a challenging weight)

*Use barbell or Dual KB’s!

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Metcon (Time)

For Time:

1k Row

50 Power Cleans (95/65)

30 Burpees-Over-Bar
-Scaled-

3 Rounds:

10 Power Cleans (65/45)

8 Burpees-Over-Bar

200m Row

-1 Min Rest

Accessory Work

Wall Facing Handstand Hold, 3 x 1min

read more →

12/14/18 CrossFit Collingswood Haddonfield Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball!

Then 2 Rounds:

20 Partner Push Ups

20 Partner Sit Ups

5 Inch Worms

10 Sumo RDL

Sumo Deadlift (5 x 4 @ 80-85% of max SDL)

*3 second eccentric.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 DB Deadlifts (75’s/50’s)

12 Alternating DB Snatch (50/35)

14 Push Ups
-Scaled-

12 Min AMRAP:

10 DB Deadlifts (20s/15s)

10 Alternating DB Snatch (20/15)

10 Push Ups

:30 Rest

read more →

12/12/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Bird Dogs

20 PT 20 ATW

Then 2 Rounds 3 reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (pause 2 seconds @ knee)

Hang Snatch

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

Metcon (Time)

21-15-9

OH Squat (115/75)

Box Jumps (30/24)
-Scaled-

21-15-9 or 15-12-9

OH Squat (45/35)

Box Jumps or Step Ups (18/12)

Accessory Work

Bottoms Up KB Rack Squats, 3 x 10

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

read more →

12/11/18 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

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

Then complete rest of Squat Warm Up

Box Squat (4 x 5 AHAP)

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

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

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

Metcon (Time)

7 Rounds:

10 Burpee-to-Bar

20 Wall Balls (20/14)
-Scaled-

5 Rounds:

10 Burpees

20 Wall balls (14/10)

Accessory Work

Weighted Push Ups, 4 x 10 AHAP

read more →

12/10/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Seated Banded Rows

10 Pendlay Rows (empty bar)

10 RDLs (empty bar)

5 Ring Rows (Pull Ups RD2)

10 Russian Twists

Pendlay Row (5 x 8 AHAP)

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

Metcon (Time)

2 Rounds:

800m Run

50 Pull Ups
-Scaled-

2 Rounds:

400-600m Run

30 Pull Ups/Jumping Pull Ups/Ring Rows

Accessory Work

Floor Windshield Wipers

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

read more →

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

CrossFit Turbocharged – CrossFit

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The CrossFit Total (Total Weight)

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

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

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

The squat

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

read more →

12/7/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

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

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

Metcon (Weight)

15 Min Alt. EMOM:

Min 1: 10 Strict Pull Ups

Min 2: 6 KB Windmill (Left)

Min 3: 6 KB Windmill (Right)

Min 4: Side Plank (Left) x 45 seconds

Min 5: Side Plank (Right) x 45 seconds

-Scaled-

15 Min Alt. EMOM:

Min 1: 10 Ring Rows (3 Second Eccentric)

Min 2: 6 KB Windmill (Left)

Min 3: 6 KB Windmill (Right)

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

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

read more →

12/6/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

20 PT, 20 ATW

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

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

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

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

*pause :02 at knee both reps.

Annie (Time)

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

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

Accessory Work

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

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

read more →

12/5/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 2 Rounds:

10 Alternating DB Bench Press

10 Push Ups

5 High-to-Low Plank

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

*Pause at chest first 3 reps.

WOD Warm Up

2 Rounds 5 Reps each w/ light DB:

DB Strict Press

DB Push Press

DB Thruster

K2E or TTB

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

16 DB Thrusters (50s/35s)

24 TTB
-Scaled

12 Min AMRAP:

10 DB Thrusters (20s/10s)

18 K2E

:30 Rest

Accessory Work

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

read more →

12/4/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

20 PT, 20 ATW

Then 2 Rounds 5 reps w/ empty bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ 2 second pause

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

Metcon (AMRAP – Rounds)

Death By Sprint

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

Death By Sprint

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

Accessory Work

30 DB Hammer Curls (30 each arm)

30 Band Tricep Pulldowns

30 Bent DB Rows (15 each arm)

read more →

12/3/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

15 Pause Jump Squats

Then 2 Rounds, 5 Reps w/ empty bar:

Strict press

Push Press

Jerk

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

*12 minutes to build to a heavy set.

WOD Warm Up

20 Jumping Jacks

50 Single unders

2 Rounds, 3 Reps each w/ empty bar

RDL

Clean High Pull

Muscle Clean

Power Clean

Metcon (Time)

For Time (*20 min time cap):

100 Double Unders

19 Wall Balls (20/14)

18 KB Swings (70/53)

17 Burpees

16 TTB

15 Deadlifts (95/65)

13 Power Cleans (95/65)

12 Push Press (95/65)

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

100 Single Unders

19 Air Squats

18 KB Swings (26/18)

17 Push Ups

16 K2E or Sit Ups

15 Mt. Climbers

14 Jumping Jacks

13 Jump Squats

12 DB Push Press (20/10)

200 Meter Run

read more →

12/1/18 CrossFit Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

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

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

Metcon (Time)

“Karen”

150 Wall Balls (20/14)

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

Mini Karen

100 Wall Balls (14/10)

Cash Out: 10 Burpees

Accessory Work

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

read more →

11/30/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Tabata Jump Rope

Double-Unders (Learn the skill!)

*If proficient, attempt ME or Triple Unders

WOD Warm Up

2:00L/R Front Rack Mobility

Then 2 Rounds, 5 reps each:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Metcon (Time)

5 Power Cleans (155/105)

35 Double Unders

7 Power Cleans

35 Double Unders

9 Power Cleans

35 Double Unders

11 Power Cleans

35 Double Unders

13 Power Cleans

35 Double Unders
-Scaled-

5 Rounds:

5 Power Cleans (64/45)

35 Singles

:30 Rest

read more →

11/29/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

1 Min Active Hang from Rig

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Drop Snatch to Power Position

Hang Power Snatch

Power Snatch + Snatch Balance (Build to a challenging weight for (2 + 2).)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

400m Run

15 KB Swings (70/53)

15 TTB
-Scaled-

14 Min AMRAP:

200m Run

10 KB Swings (26/18)

10 K2E

:30 Rest

Accessory Work

15-30 Alternating Turkish Getups (not for time!)

read more →

11/27/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay

Then 2 Rounds:

10 PT, 10 ATW

10 Box Dips

5 Plyo Push Ups

1 Wall Walk

5 Strict Press w/ empty bar (3 second lockout)

Strict Press (5-5-3-3-2-2)

Build to a heavy double!

Metcon (Time)

21-15-9

HSPU

Alternating DB Snatches (50/35)

V-Ups
-Scaled-

15-12-9

HSPU

Alternating DB Snatches (50/35)

V-Ups

-or-

15-12-9

3-5 Wall Walks

Alternating DB Snatches (25/10)

Sit Ups

Accessory Work

Curtsy Squat (RX+ plate loaded) 3 x 10L/R

https://www.instagram.com/p/BqgPAzKF_1E/

read more →

11/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

10 PT, 10 ATW

10 Glute Bridges

10 Ring Rows

10 Air Squats

10 Push Ups

Then, 7 reps with an empty bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Clean

Clean Pull + Clean (5 x (1 + 2) @ 85-90%)

Metcon (Time)

5 Rounds (20 Min Cap*):

14 Cal Row

12 Pull Ups

10 Push Ups

8 Front Squats (135/95)
-Scaled-

4 Rounds:

10 Cal Row

10 Ring Rows

10 Push Ups

8 Front Squats (65/45) -or- Goblet Squats (26/18)

read more →

11/24/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run Carrying Med Ball

30 Jumping Jacks

30 Mt. Climbers

20 Jump Lunges

10 Ring Rows -or- Chin Ups

5 Push Ups

Metcon (Time)

For time:

1 Mile Run

100 Chin Ups

200 Push Ups

300 Alternating Lunges

1 Mile Run

*45 min time cap.
-Scaled-

3-4 Rounds:

400m Run

10 Jumping Chin Ups

20 Push Ups

30 Alternating Lunges

read more →

11/23/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

5 Partner T Jumps

5 KB Reverse Squats

30 Partner Push Ups

Then 2 Rounds:

:30 High Plank Hold

10 Box/Bench Dips

10 Bench Press (empty bar)

WOD Warm Up

2 Rounds w/ empty bar:

10 PT, 10 ATW

7 Muscle Snatch

7 OH Squats w/ 3 second pause in hole

Metcon (Time)

21-15-9

OH Squats (135/95)

Box Jumps (30/24)
-Scaled-

15-12-9

OH Squats (45/35) -or- Goblet Squats (26/18)

Box Jumps (18/12)

Bench Press (10-6-5-2-1-1-1)

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

read more →

11/22/18 HAPPY THANKSGIVING!!!

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 PT, 20 ATW

10 Glute Bridges

10 Bird Dogs

10 Pause Jump Squats

5L/5R ½ Kneeling Bottoms Up KB Press

Then, 5 Minutes of building up to weight for S2OH and KB Swings.

Metcon (Time)

THANKSGIVING WOD

For time:

16 Shoulder to OH (135/95)

24 KB Swings (70/53)

24 Wall Balls (20/14)

20 Shoulder to OH (95/65)

24 KB Swings

24 Wall Balls

24 Shoulder to OH (75/55)

24 KB Swings

24 Wall Balls
-Scaled-

3 Rounds:

10 Push Press (75/55)

20 KB Swings (26/18)

24 Wall Balls (14/10)

read more →

11/21/18 CrossFit Classes in South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

500m Row

10 Hollow Hold-to-Superman

10 Ring Rows @3131

5 Med Ball Cleans

Kipping (Learn the skill!)

If proficient, peg board!

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating rounds, 15 Min AMRAP:

11 Pull Ups

15 Med Ball Cleans (20/14)(RX+40/25)

200m Run (together!)
-Scaled-

With a partner, alternating rounds, 13 Min AMRAP:

8 Jumping Pull Ups -or- Ring Rows

10 Med Ball Cleans (14/10)

200m Run (together!)

Accessory Work

SA Suitcase Carry, 5 x 2 Lengths L/R AHAP

read more →

11/20/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

50 Single Unders (RD2 30 Double Unders)

5L/5R Single Leg Glute Bridge

5 Inch Worms

10 Light KB Swings

5 Tempo Deadlifts w/ empty bar

Deadlift (10-6-5-2-1-1-1)

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

Metcon (AMRAP – Reps)

4 Rounds:

1 Min Alt. DB Snatch (50/35)

1 Min Burpees

1 Min Double Unders

1 Min Rest
-Scaled-

4 Rounds:

1 Min Alt. DB Snatch (20/10)

1 Min Burpees

1 Min Single Unders

1 Min Rest

read more →

11/19/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

5 Up/Down Dogs

10 Dual DB Strict Press (3 second eccentric)

3 Wall Walks

Then w/ empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

3 Position Clean (3 sets @ challenging weight with no misses!)

-Position 1

-Above Knee

-Floor
*Weight for entire complex will be determined by what you can clean from the hip (pos 1).

Metcon (Time)

For time:

10 to 1 Squat Cleans (155/105)

1 to 10 HSPU
-Scaled-

For time:

10 to 1 Power Cleans (75/55)

1 to 10 Dual DB Push Press (20/15)

Accessory Work

Wall Sit, 3 x 1 Min (RX+ weighted)

read more →

11/17/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT, 20 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 (4 x 2 @ 80%)

*2 second pause @ knee first rep

WOD Warm Up

2 Rounds w/ empty bar:

5 Front Squats

5 Push Press

5 Thrusters

Metcon (Time)

3 Rounds:

400m Run

12 Thrusters (75/55)

21 Burpee Over Bar
-Scaled-

3 Rounds:

200m Run

12 Thrusters (45/35)

12 Burpees Over Bar

Accessory Work

Sorenson Hold, Accumulate 2 minutes (RX+ hold plate)

https://www.instagram.com/p/Bp5DxstFF1n/

read more →

11/16/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Light DB Man-makers

Then, Squat Warm Up (begin w/ Glute Bridges)

Back Squat (10-6-5-3-3-3)

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

Metcon (Time)

With a partner, for time:

60 Alternating DB Man-makers (50/35)
-Scaled-

With a partner, for time:

40 Alternating DB Man-makers (20/10)

read more →

11/15/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 PT, 20 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 (4 x 2 @ 80%)

*2 second pause @ knee first rep

WOD Warm Up

2 Rounds w/ empty bar:

5 Front Squats

5 Push Press

5 Thrusters

Metcon (Time)

3 Rounds:

400m Run

12 Thrusters (75/55)

21 Burpee Over Bar
-Scaled-

3 Rounds:

200m Run

12 Thrusters (45/35)

12 Burpees Over Bar

Accessory Work

Sorenson Hold, Accumulate 2 minutes (RX+ hold plate)

https://www.instagram.com/p/Bp5DxstFF1n/

read more →

11/14/18 CrossFit for Beginners Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Rowling! (sit ups, v-ups, TTB/K2E)

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Power Clean + Hang Power Clean (4 sets @ 80-85% of max power clean)

Accessory Work

5 Min Handstand Practice (wall walks, Handstand against wall, free standing)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

150m Row

15 TTB

50 Double Unders
14 Min AMRAP:

100m Row

10 K2E

25 Double Unders -or- 75 Single Unders

:30 Rest

read more →

11/13/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

20 Partner Underhand Wall Ball Tosses

2 Lengths Burpee Broad Jumps

10 PT, 10 ATW

5L/5R 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 (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Box Jumps (30/24)

14 KB Swings (70/53)
-Scaled-

12 Min AMRAP:

7 Box Jumps -or- Step Ups (18/12)

10 KB Swings (26/18)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Box Jumps (30/24)

14 KB Swings (70/53)
-Scaled-

12 Min AMRAP:

7 Box Jumps -or- Step Ups (18/12)

10 KB Swings (26/18)

Accessory Work

Ring or Box Dips, 4 x 8 (RX+ weighted dips!)

read more →

11/12/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (5 x 3 @ 80%)

*3 second eccentric

Metcon (Time)

For time:

40 Wall Balls (20/14)

40 Pull Ups

30 Wall Balls

30 Pull Ups

20 Wall Balls

20 Pull Ups
-Scaled-

30 Wall Balls

30 Pull Ups -or- Ring Rows

20 Wall Balls

20 Pull Ups -or- Ring Rows

10 Wall Balls

10 Pull Ups -or- Ring Rows

Accessory Work

Barbell Glute Bridge, 3 x 12

read more →

11/10/18 CrossFit Classes in South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Partner Push-Pull Duel

Then 2 Rounds:

10 PT, 10 ATW

5L/5R ½ Kneeling Bottoms Up KB Press

3 Rope Walks

10 Alternating DB Snatch (light)

5 Strict Press (empty barbell) (hold lockout 3 seconds)

Strict Press (3 x 8 AHAP)

Metcon (Time)

2 Rounds:

800m Run

7 Rope Climbs

30 Alternating DB Snatch (50/35)
-Scaled-

2 Rounds:

400m Run

7 Rope Walks

20 Alternating DB Snatch (25/15)

read more →

11/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 KB Glute Bridges

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

Then, 5 Tempo Deadlifts (4 second pace).

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

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

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, 9 Minute ARMAP:

10 Alternating Weighted Step Ups (75/50)

12 TTB

2 Lengths Farmers Carry AHAP
-Scaled-

With a partner, alternating movements, 9 Minute ARMAP:

10 Alternating Weighted Step Ups (25/15)

12 K2E

2 Lengths Farmers Carry AHAP

read more →

11/8/18 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dogs

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

Clean + Front Squat + Jerk (4 x (1 + 1 + 2) @ 70-80% of max clean and jerk)

Metcon (Time)

5 Rounds:

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

7 Burpees Over Bar
-Scaled-

4 Rounds:

7 Hang Power Cleans (65/45)

7 Burpees Over Bar

Accessory Work

Plyo Push Ups, 4 x 10

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

read more →

11/7/18 CrossFit Haddonfield Cherry Hill Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

10 PT, 10 ATW

10 Pause Jump Squats

5 Dual KB/DB Push Press (3 second eccentric)

5 V-Ups

2 Wall Walks

Handstand Push-ups (*If proficient, deficit HSPU)

Metcon (Time)

4 Rounds:

400m Run

15 KB Swings (70/53)

10 Goblet Squats (70/53)

15 V-Ups

1 Min Rest
-Scaled-

4 Rounds:

200m Run

10 KB Swings (26/18)

5 Goblet Squats (26/18)

10 V-Ups

1 Min Rest

Accessory Work

Accumulate 3 minutes of L-Sit

read more →

11/6/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 attempts to race your partner to 50 single unders!

Then 5 Reps (like Bear Complex):

1 Rep =

-Good Morning-

-Back Squat

-BTN Strict Press

-BTN Push Press

-OH Squat w/ 2 second pause

Overhead Squat (Find 2RM!)

*2 second pause both reps.

Metcon (AMRAP – Reps)

Tabata Double Unders

Rest 1 min

Tabata Pull-Ups (RX+ C2B)

Rest 1 min

Tabata Plank
-Scaled-

Tabata Single Unders

Rest 1 min

Tabata Jumping Pull Ups -or- Ring Rows

Rest 1 min

Tabata Plank

Accessory Work

10-20 Alternating Turkish Getups

read more →

11/5/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

30 Partner Wall Balls

20 Partner Push Ups

Then 2 Rounds:

10 Alternating DB Bench Press

10 Ring or Box Dips

5 High-to-Low Plank

Bench Press (10-6-5-3-3-3)

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

20 Wall Balls (20/14)

20 Box Jumps (30/20)

150m Row
-Scaled-

11 Min AMRAP

15 Wall Balls (14/10)

10 Box Jumps -or- Step Ups

150m Row

1 Min Rest

Accessory Work

Front Foot Elevated Split Squat, 3 x 10L/R

read more →

11/3/18 CrossFit Collingswood Haddonfield Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dogs

3 Wall Walks

Then 2 Rounds:

5 Reps of each WOD movement.

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*40 min time cap.

-Scaled-

“Mini Barb” (*4 Rounds or 35 min, whichever comes first. 3 min rest between rounds)

10 Pull Ups or Ring Rows

20 Push Ups

30 Sit Ups

40 Air Squats

read more →

11/2/18 CrossFit Classes in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

30 Jumping Jacks

10 Hollow Hold-to-Superman

10 Supinated Ring Rows @3131

5 Up/Down Dog

10 Push Ups

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

Supinated Pendlay Row (4 x 5 AHAP)

*Superset w/ DB Pullover.

Dumbbell Pullover (4 x 10)

*To be completed right after a set of Pendlay Rows.

WOD Warm Up

10 Banded Good Mornings

10 Light DB Deadlifts

10 Light DB Hang Cleans

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP (50/35):

10 DB Deadlifts

10 DB Hang Cleans

40 Double Unders
-Scaled-

7 Min AMRAP (25/15):

7 DB Deadlifts

7 DB Hang Cleans

70 Single Unders

read more →

11/1/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

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 (3-3-3-3-3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Second push press from behind the neck.

1 rep = all 5 movements.

Complete 3 reps per set!

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

KB Swings (70/53)

Thruster (95/65)

*Begin with 1 KB Swing and 1 Thruster, then 2 and 2, 3 and 3. 8 minute ascending ladder.
-Scaled-

8 Min AMRAP:

KB Swings (26/18)

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

*Begin with 1 KB Swing and 1 Thruster, then 2 and 2, 3 and 3. Ascending ladder up to 10 and 10. Restart at 1 and 1 after each completed round of 10 and 10.

Accessory Work

DB Hammer Curl, 3 x 10-12 @ 31X1

read more →

10/31/18 CrossFit Happy Halloween!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5L/5R Single Leg Glute Bridge

10 Supermans

10 Light KB Swings

5 Tempo Sumo Deadlifts w/ empty bar

Sumo Deadlift (4 x 6 @ 60-70%)

*3 second eccentric

WOD Warm Up

2 Rounds:

:30 High Plank

:10 Active Hang on Rig

5 Inch Worms

5 V-Ups

10 Partner Med Ball Chest Passes

Metcon (Time)

For Time: 100 TTB

*15 Push Ups every time you break.
-Scaled-

For Time: 75 K2E

*5 Push Ups every time you break

Accessory Work

Assault Bike Sprints, :10 on :20 Rest for 10 sets.

read more →

10/30/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

200m Run

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 (4 x 2 @ 80-90% of max snatch)

Nancy (Time)

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

“Mini Nancy”

4 Rounds of:

200m Run

10 OH Squats (45/35) -or- Goblet Squats (35/26)

Accessory Work

Shoulder Taps, 3 x 10-20

read more →

10/29/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

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

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

7 Box Jumps (24/18)

10 V-ups

-rest 3 min-

6 Min AMRAP

8 Burpees

8 Alternating DB Snatch (50/35)
-Scaled-

6 Min AMRAP

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

10 V-ups

-rest 3 min-

6 Min AMRAP

5 Burpees

10 Alternating DB Snatch (25/15)

Accessory Work

Kettlebell Cross Body Step Up, 3 x 8L/8R

https://www.instagram.com/p/BpfBl8RhP9I/?hl=en&taken-by=functional.bodybuilding

read more →

10/27/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row

10 Light KB Swings

10 Band Pull Aparts

10 Ring Rows

5 Wall Balls

Weighted Pull-ups (5×5 AHAP)

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

Metcon (Time)

4 Rounds:

400m Run

30 KB Swings (70/53)

30 Wall Balls (20/14)
-Scaled-

4 Rounds:

200m Run

15 KB Swings (26/18)

15 Wall Balls (14/10)

read more →

10/26/18 CrossFit Free Trial Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

OH Lunge Relay!

2 Rounds:

5 Inch Worms (w/ 2 Push Ups)

:30L/:30R KB Iso Bench Press Hold

:30 High Plank Hold

5 Bench Press w/ empty bar @ 3131

10 Bench Dips

Bench Press (10-6-5-5-5-5)

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

6 Burpees

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

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

9 Minute AMRAP:

6 Burpees

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

Accessory Work

Ring/Rower Hamstring Curl, 3 x 10-15

read more →

10/25/18 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

20 Partner Push Ups

20 Partner Sit Ups

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Front Squat

Hand Squat Clean

Clean + Hang Clean (4 x (1 + 2) @ 70-80% of max Hang Clean)

Metcon (Time)

10-1

TTB

Push Ups

Power Clean (135/95)
8-1

TTB or K2E

Push Ups

Power Clean (75/50) or DB Hang Clean (25/15)

Accessory Work

GHD Sit up, 3 x 10

read more →

10/24/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Air Squats

10 Drop Squats

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

Snatch Balance + OHS (Build to a challenging weight, complete 3 sets.)

*(Snatch Balance + OH Squat) + (Snatch Balance + OH Squat)

WOD Warm Up

With an empty barbell:

7 Snatch-Grip RDL

7 Snatch High Pull

7 Power Snatch

Metcon (Time)

With a partner sharing reps, 3 Rounds:

50 Cal Row

40 Box Jump Overs (24/20)

20 Power Snatch (95/65)
-Scaled-

With a partner sharing reps, 3 Rounds:

30 Cal Row

30 Box Jumps -or- Box Step-overs

20 Alternating DB Snatch (25/15)

Accessory Work

Snatch Pull, 3×3 @ 100-110% of max snatch.

read more →

10/23/18 CrossFit for Beginners Cherry Hill NJ

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:

20 Hollow Rocks

10L/10R ½ Kneeling Bottoms Up KB Press (light and controlled!)

Double-Unders (Learn the skill!)

*If proficient…… triple unders! OR 3 attempts at ME DU’s!

Metcon (AMRAP – Reps)

12 Minute EMOM

Min 1: Double Unders :40

Min 2: Single-Arm DB Push Press x 12 (Right) (50/35)

Min 3: Sit ups :40

Min 4: Single-Arm DB Push Press x 12 (Left) (50/35)
-Scaled-

12 Minute EMOM

Min 1: Single Unders :40

Min 2: Single-Arm DB Push Press x 8 (Right) (25/15)

Min 3: Sit ups :40

Min 4: Single-Arm DB Push Press x 8 (Left) (25/15)

Accessory Work

3 minute ME row!

read more →

10/22/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

10 Pause Jump Squats

10 Banded Good Mornings

10 KB Deadlifts (light)

10 KB Swings (light)

5 Ring Rows @ 3131

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

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

Metcon (Time)

For Time:

20 Alternating Pistols

30 Burpees

400m Run

50 Ring Rows

400m Run

30 Burpees

20 Alternating Pistols
-Scaled-

For Time:

20 Alternating Pistols

20 Burpees

200m Run

20 Ring Rows

200m Run

20 Burpees

20 Alternating Pistols

read more →

10/20/18 CrossFit Gym near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel !

Then 2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

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

10 Hollow Rocks

10 Alternating Jump Lunges

Bench Press (4 x 5 @ 65-75% of 1RM w/ :02 pause @ chest)

*Superset w/ Bulgarian Split Squat.

Bulgarian Split Squat (6L/6R AHAP)

*To be completed after each set of Bench Press.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

20 Ball Slams (40/25)
-Scaled-

10 Min AMRAP:

20 K2E

12 Ball Slams (12/10)

Accessory Work

3 x 20 Dual KB Psoas March

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

read more →

10/19/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

Then 2 Rounds 5 Reps each w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Front Squat

Push Press

Power Clean (Find 2RM!)

Metcon (Time)

For Time:

150 Double Unders

60 Wall Balls

30 C2B Pull Ups

150 Double Unders
-Scaled-

For Time:

Buy in: 75 Double Unders -or- 150 Singles

Then 3 Rounds:

15 Wall Balls (14/10)

10 Pull Ups -or- Jumping Pull Ups -or- Ring Rows

Cash Out: 75 Double Unders -or- 150 Singles

read more →

10/18/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

Then 2 Rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High Pull

Muscle-Snatch

OH Squat w/ 2 second pause

Drop Snatch to Power Position

Hang Snatch (pause @ knee)

Snatch + Hang Snatch + OH Squat (4 sets @ challenging weight.)

Metcon (Time)

21-15-9

Push Press (95/65)

Burpees-Over-Bar
15-12-9

Push Press (65/45)

Burpees-Over-Bar

*DB Push Press if needed!

Accessory Work

200-400m Sled Drag

read more →

10/17/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Hungry Hungry Hippos (Best of 3!)

Then:

20 PT, 20 ATW

Accumulate 1 Minute Reverse Plank using Rings (feet on box)

Front Lever (Learn the skill!)

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

Metcon (Time)

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

5 Pull Ups

10 Push Ups

15 Sit ups

20 KB Swings (70/53)
-Scaled-

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

5 Pull Ups/Ring Rows

10 Push Ups

10 Sit ups

10 KB Swings (26/18)

Accessory Work

Battle Rope, :10 on :20 off for 7 sets.

read more →

10/16/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 KB Reverse Squats

Then finish Squat Warm Up (starting @ air squats)

Front Squat Double Bounce (Build to a heavy triple.)

*Then 2 x 6 @ 75% of day’s max UNBROKEN (no double bounce!)

Metcon (Time)

For Time:

1 Mile Run

20 Lengths Farmer’s Carry (70/53)(RX+100/70 using DBs)
-Scaled-

For Time:

800m Run

20 Lengths Farmer’s Carry (moderate weight)

Accessory Work

KB Windmill, 4 x 5L/5R (slow and steady!)

read more →

10/15/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jumping Jacks

10 PT 10 ATW

5 Dual KB Bottoms Up Z-Press

2 Wall Walks

Then 2 Rounds 3 Reps w/ empty bar:

Strict Press

Push Press

Push Jerk

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

Metcon (Time)

Buy in: 500m Row

4 Rounds:

5 DB Man-makers (35/25) (RX+50/35)

10 Alternating DB Lunges

15 HSPU

*15 min time cap.
-Scaled-

4 Rounds:

3 DB Man-makers (15/10)

10 Alternating Lunges (bodyweight)

10 Seated Z-Press (15/10)

Cash out: 300m Row

*15 min time cap.

Accessory Work

Accumulate 2 minutes of L-Sit

read more →

10/13/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Partner Run carrying Med ball (each carry 200m)

Then 2 Rounds:

5 Up/Down Dogs

5 Wall Balls

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, try legless!

WOD Warm Up

2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP:

10 Thrusters (135/95)

200m Run

20 Burpee Box Jumps (24/18)

200m Run

30 Pull Ups

200m Run

40 Wall Balls (20/14)

200m Run

5 Rope Climbs (each!)

*Share reps evenly, only one partner may work at a time, and complete runs together!
20 Minute Partner AMRAP:

10 Thrusters (65/45)

100m Run

20 Burpee Box Jumps (18/12)

100m Run

30 Jumping Pull Ups -or Ring Rows

100m Run

40 Wall Balls (14/10)

100m Run

5 Rope Walks (each!)

*Share reps evenly, only one partner may work at a time, and complete runs together!

read more →

10/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Push Ups

Accumulate 1-Min active hang from rig

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

10 Pause Jump Squats

Deadlift + RDL (4 x (3 + 3) @ challenging weight)

*After 3rd deadlift, hang directly into 1st RDL.

Metcon (Time)

30 TTB

40 Push Ups

50 DB box step-overs (50/35) (24/20)

40 Push Ups

30 TTB
-Scaled-

20 K2E

30 Push Ups

40 DB box step-overs (25/15) (18/12)

30 Push Ups

20 K2E

Accessory Work

Barbell Roll-Out, 3 x 8-10

read more →

10/11/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dogs

10 Synchronized Partner Burpees

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

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (pause at knee)

Front Squat

Push Press

Thrusters

Clean (5 x 2 @ 75-85% of max)

*pause 2 seconds at knee first rep

Metcon (Time)

Using a single plate (45/25), 15-12-9 of:

Curl and Press

Reverse Lunges

Wood Choppers (over-the-shoulder)

Forward Lunge

Strict Press

Oblique Twists

Goblet Squat

*Each time you have to put your plate down, complete 1 burpee.
-Scaled-

Using a single plate (15/10), 12-9-6 of:

Curl and Press

Reverse Lunges

Wood Choppers (over-the-shoulder)

Forward Lunge

Strict Press

Oblique Twists

Goblet Squat

*Each time you have to put your plate down, complete 1 burpee.

Accessory Work

Muscle Up Practice!

read more →

10/10/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

25 Front Jacks

25 Seal Claps

25 Mt. Climbers

Then 2 Rounds

200m Row

5 Tempo Ring Rows @ 3131

5L/5R Light Alternating DB Snatches

1L/1R KB Bottoms Up Turkish Getup (very light!)

Landmine Row (5 x 8L/8R AHAP)

*Superset w/ Turkish Getup.

Turkish Get Up (2L/2R AHAP )

*To be completed right after each set of Landmine Row.

Metcon (Time)

For Time:

1000m Row

50 Alternating DB Snatches (50/35)

30 Pull Ups
-Scaled-

30 Alternating DB Snatches (25/10)

30 Jumping Pull Ups -or- Ring Rows

500-1000m Row

Accessory Work

Cross Body RDL 3x 20 (10L/10R)

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

read more →

10/9/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Plate Relay!

Then 2 Rounds:

10 PT 10 ATW

½ Kneeling Bottoms Up KB Press 5L/5R

5 Inch Worms

5 V-Ups

5 Strict Press (empty barbell) (hold lockout 3 seconds)

Strict Press (3 x 10 @ 60-70%)

*Every 2 minutes

Metcon (Time)

3 Rounds:

400m Run

30 Sit Ups

20 DB Deadlifts (50/35)(RX+ 70/50)

10 Alternating Jump Lunges
-Scaled-

3 Rounds:

200m Run

20 Sit Ups

10 DB Deadlifts (25/15)

10 Alternating Lunges

Accessory Work

Wall Facing Handstand Hold, 4 x :30-45 seconds

read more →

10/8/18 CrossFit Cherry Hill New Jersey

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 finish Squat Warm Up (start w/ air squats)

Back Squat (4 x 3 @ 75-85% of 3RM)

*Pause 2 seconds first two reps

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

40 Double Unders

10 Burpees to Bar
-Scaled-

10 Min AMRAP:

50 Single Unders

6 Burpees

:30 Rest

Accessory Work

Weighted Push Up, 3 x 6-8

read more →

10/6/18 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

2 Lengths Bear Crawl

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

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

Metcon (Weight)

12 Minute EMOM:

Min 1: 12 Lateral Box Jumps (24/20)

Min 2: 14 TTB

Min 3: 12 Alternating DB Snatch (50/35)
-Scaled-

12 Minute EMOM:

Min 1: 8 Lateral Box Jumps (18/12)

Min 2: 12 K2E

Min 3: 8 Alternating DB Snatch (25/15)

Accessory Work

KB Windmill, 3 x 5L/R

https://www.instagram.com/p/Bn436lZBlmy/?hl=en&taken-by=functional.bodybuilding

read more →

10/5/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Class Competition: 20 Cal Row in fewest strokes! (Everyone rows, one winner! If tie, 10 cal row-off!)

Then 2 Rounds:

10 Band Pull Aparts

5 Supinated Ring Rows @ 3131

10 Dual KB FR High Knees (in place with light KBs)

5 Paused Wall Balls

Weighted Chin-Ups (5 x 5 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Cal Row

15 V-Ups

20 Wall Balls (20/14)
-Scaled-

9 Minute AMRAP:

10 Cal Row

10 V-Ups -or- Sit Ups

15 Wall Balls (14/10)

Accessory Work

Battle Rope, :10 on :20 off for 7 sets.

read more →

10/4/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

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 + Snatch (4 sets @ 80-90% of max Snatch.)

Metcon (Time)

5 Rounds:

200m Run

2 Lengths Single-Arm OH DB Lunge (50/35)
-Scaled-

5 Rounds:

200m Run

2 Lengths Single-Arm OH DB Lunge (25/15) -or- KB Front Rack Lunge (26/18)

Accessory Work

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

read more →

10/3/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (4 x 3 @ 85% of max FS.)

WOD Warm Up

2 Rounds 5 reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

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

-Scaled-

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (75/55)

6 Push-Ups

9 Air Squats

Repeat for a total of FOUR sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Accessory Work

Assualt Bike Sprint, :10 on :20 off for 7 sets.

read more →

10/2/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then 2 Rounds

5 Inch Worms

10 Partner Push Ups

10 Tempo DB Bench Press @ 3111

10 Ring Rows

Dumbbell Bench Press (5 x 6L/6R AHAP Single-Arm Alternating)

*Superset w/ Seated Band Row x 10-12

WOD Warm Up

2 Rounds w/ Empty Bar :

5 RDL

5 Good Morning

5 KB Deadlifts

Then 5 min to build to working deadlift weight for WOD.

Metcon (Time)

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

Deadlifts (185/135) (RX+ 225/155)

Burpees Over Bar
-Scaled-

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

Deadlifts (95/65)

Burpees Over Bar

Accessory Work

Partner Leg Raise Stretch

read more →

10/1/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Minute Round of Jump Rope

20 PT, 20 ATW

10 Light KB Swings

3 Wall Walks

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

Snatch Balance + OHS (5 x (2 +2) @ 75-80% of max OH Squat)

*Pause 2 seconds in hole for both snatch bal.

Metcon (Time)

With a partner:

200 Double Unders (alternate every 50)

80 Ball Slams (alt every 10) (40/25)

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

40 HSPU (alt every 10)

200 Double Unders (alternate every 50)
-Scaled-

With a Partner:

150 Single Unders (alternate every 75)

60 Ball Slams (alt every 10) (12/10)

50 KB Swings (alt every 10, 5 each last set) (26/18)

40 Push Ups (alt every 5)

150 Single Unders (alternate every 75)

Accessory Work

6 x :10 L-Sit (rings) + 20 Hollow Rocks

read more →

9/29/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run (in place of 30 HK, BK, JJ)

Then complete rest of Squat Warm Up

Back Squat (3 x 10 Unbroken AHAP)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

1 Mile Run

Max Rounds of “Cindy”
-Scaled-

800m Run

4 Rounds of “Cindy”

*16 Min time cap

Accessory Work

Arnold Press, 4 x 10

read more →

9/28/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Jumping Line Drills!

Max Height Box Jump (Distance)

Max Height Box Jump
Test max box jump!

Metcon (Time)

For Time:

10 Box Jumps (24/18)

10 TTB

15 Box Jumps

15 TTB

20 Box Jumps

20 TTB

25 Box Jumps

25 TTB

30 Box Jumps

30 TTB
-Scaled-

5 Box Jumps -or- Box Step Ups

5 K2E

10 Box Jumps -or- Box Step Ups

10 K2E

15 Box Jumps -or- Box Step Ups

15 K2E

20 Box Jumps -or- Box Step Ups

20 K2E

25 Box Jumps -or- Box Step Ups

25 K2E

Accessory Work

Banded Deadbug 3 x 20-30

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

read more →

9/27/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

Hang Clean + Jerk (4 sets @ 85-90% of max hang clean.)

Fran (Time)

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

15-12-9

DB Thrusters

Pull Ups (or ring rows)

Accessory Work

Single Leg Banded Glute Bridge 4 x :20 hold/leg

https://www.instagram.com/p/Beo94CzjRnX/?hl=en&taken-by=functional.bodybuilding

read more →

9/26/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

250m Row

Then 2 Rounds:

5 Reverse Squats w/ KB

10 Pause Jump Squats

10 Banded Good Mornings

10 Supermans

5L/5R Lateral Lunges

Then, 5 Tempo Sumo Deadlifts w/ about 50%.

Sumo Deadlift (4 x 8 @ 75-80% of max Sumo DL)

*3 second eccentric all reps

Metcon (Time)

With a Partner,

100 Cal Row

*While Partner 1 rows, Partner 2 holds Dual KB/DB Overhead (50/35). Must switch roles every 25 cals, or when partner has to drop weights.

Cash Out: 30 Synchronized Burpees
-Scaled-

75 Cal Row

*While Partner 1 rows, Partner 2 holds Dual KB/DB Overhead (25/15). Must switch roles every 15 cals, or when partner has to drop weights.

Cash Out: 20 Synchronized Burpees

read more →

9/25/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of Rowling!

RD1: 10 Wall Balls

RD2: 10 KB Swings

RD3: Push Ups

Pendlay Row (5 x 5 AHAP)

*Superset w/ ME set of Push Ups

Metcon (AMRAP – Rounds and Reps)

11 Min Partner AMRAP:

30 Wall Balls (20/14)

30 KB Swings (70/53)

*P1 completes Wall Balls while P2 completes KB swings. Switch movements only when both partners are completed their respective task.
-Scaled-

11 Min Partner AMRAP:

15 Wall Balls (14/10)

15 KB Swings (26/18)

Accessory Work

DB Pullover, 4 x 8 AHAP

read more →

9/24/18 CrossFit South Jersey

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 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Front Rack Lunge (4 x 8 AHAP)

*alternating steps

Metcon (Time)

Buy In: 125 Double Unders

4 Rounds:

20 Alternating DB Snatch (50/35)

4 Lengths Farmers Carry AHAP

Cash Out: 125 Double Unders
-Scaled-

Buy In: 50 Double Unders -or- 125 Single Unders

4 Rounds:

12 Alternating DB Snatch (25/15)

4 Lengths Farmers Carry AHAP

Cash Out: 50 Double Unders -or- 125 Single Unders

Accessory Work

Seated KB Z-Press, 3 x 8L/8R

read more →

9/22/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team:

30 Jumping Jacks

30 Mt. Climbers

30 Jump Squats

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Metcon (AMRAP – Rounds and Reps)

30 Minute Partner AMRAP:

10 OH Squats (95/65)

15 C2B Pull Ups

20 Push Ups

*Every 3 rounds, run 400m together!

*Alternate movements.
-Scaled-

30 Minute Partner AMRAP:

5 OH Squats (45/35) -or- Goblet Squats

10 Jumping Pull Ups -or- Ring Rows

10 Push Ups

*Every 3 rounds, run 200m together!

*Alternate movements.

read more →

9/21/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Row 500m (in place of 30 HK, BK, JJ)

Then complete rest of Squat Warm Up

Box Squat (5 x 5 @ 80-85% of max Back Squat)

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (Time)

4 Rounds:

25 Cal Row

25 Burpees
-Scaled-

3 Rounds:

15 Cal Row

15 Burpees

Accessory Work

Barbell Curl + Reverse Curl, 4 x 10 + 10

read more →

9/20/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Min Jump Rope

20 Partner Wall Balls

Then 2 rounds 5 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Drop Snatch

Snatch from below knee

Snatch (3×3 @ 75% of max snatch )

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

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

Metcon (Time)

For Time:

50 Box Jumps (24/18)

75 Wall Balls (20/14)

100 Double Unders
-Scaled-

25 Box Jumps -or Alt. Step Ups

50 Wall balls (14/10)

100 Single Unders

Accessory Work

Shoulder Taps, 3 x 20

read more →

9/19/18 CrossFit Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

20 Pause Jump Squats

10 Light KB Swings

2 Min each side, Ankle Mobility

Pistols (Learn/practice the skill!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

200m Run

15 KB Swings (70/53)

20 Alternating Pistols
-Scaled-

12 Min AMRAP:

200m Run

10 KB Swings (26/18)

10 Alternating Pistols

:30 rest

Accessory Work

KB Bent Row, 4 x 10L/R w/ @31X2

read more →

9/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Metcon (Time)

3-6-9-12-15

HSPU

Power Cleans (135/95)
-Scaled-

3-6-9-12

DB Push Press (25/10)

Power Cleans (65/45)

Accessory Work

Wall Sit, 4 x 1min (RX+ weighted)

read more →

9/17/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

20 Partner Push Ups

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

1 Wall Walk

Bench Press (4 x 6 AHAP w/ 3 second eccentric)

Metcon (Weight)

12 Min Alternating EMOM:

Min 1: 8 DB Thrusters (50/35)

Min 2: 10 TTB

Min 3: 45s Plank Hold
-Scaled-

12 Min Alternating EMOM:

Min 1: 6 DB Thrusters (25/10)

Min 2: K2E

Min 3: 30s Plank Hold

Accessory Work

DB Bench Flye, 3 x 10-15

read more →

9/15/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (4 x 5 @ 75% of max OHS)

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings (70/53)

12 TTB
-Scaled-

3 Rounds:

200m Run

12 KB Swings

12 K2E

Accessory Work

KB Curl and Press, 3 x 10

read more →

9/14/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Race your partner to see who can finish 100 Single Unders first/fastest!

Double-Unders (Learn the skill!)

*If proficient, practice triple unders!

Metcon (Time)

3 Rounds:

20 Alternating DB Snatch (50/35)

50 DU’s

14 Alternating Weighted Step Ups

50 DU’s
-Scaled-

3 Rounds:

12 Alternating DB Snatch (25/15)

25 DU’s or 50 SU’s

10 Alternating Weighted Step Ups

25 DU’s or 50 SU’s

Accessory Work

GHD Sit ups, 3 x10-12

read more →

9/13/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Front Jacks

5 Up/Down Dogs

10 Light Dual KB Z-Press

Then w/ empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

3 Position Clean (Find challenging weight and complete 3 sets)

-Position 1

-Above Knee

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

*3 sets w/ no misses!

Metcon (Time)

For Time:

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

20 DB Man-makers (25/15)

read more →

9/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (Test 1RM!)

Warm-up

WOD Warm Up:

2 Rounds w/ empty Bar:

3 Snatch-Grip RDL

3 Snatch High Pull

3 Muscle-Snatch

3 Hang Power Snatch

Metcon (AMRAP – Reps)

10 Minute Alt. EMOM

Min 1: 3 Hang Power Snatch (135/95)

Min 2: Box Jumps :30 (24/18)
-Scaled-

10 Minute Alt. EMOM

Min 1: 3 Hang Power Snatch (65/45)

Min 2: Box Jumps/Step Ups :20 (28/12)

read more →

9/11/18 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

5L/5R ½ Kneeling Bottoms Up KB Press

20 Partner Wall Balls

20 Partner Sit Ups

Strict Press + Push Press (4 x (3 + 2) @ 70-75% of max strict press)

Metcon (Time)

21-15-9

Wall Balls (20/14)

Push Ups

Sit Ups
-Scaled-

15-12-9

Wall Balls (14/10)

Push Ups

Sit Ups

Accessory Work

GHR, 3 x 8-10

read more →

9/10/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row

10 Jump Lunges

10 Ring Rows @ 3112

10 KB Swings (light)

2 Wall Walks

Weighted Pull-ups (4 x 6 AHAP)

*Superset w/ Split Squat

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

*To be completed directly after each set of pull ups.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

2 Muscle Ups

4 HSPU

8 KB Swings (70/53)
-Scaled-

10 Minute AMRAP:

4 Jumping Pull Ups

4 Dips

4 Box HSPU

8 KB Swings

Accessory Work

Ring Mt. Climbers, 3-4 sets x :45

https://www.instagram.com/p/BnID646DuBE/?hl=en&taken-by=functional.bodybuilding

read more →

9/8/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

Then 2 Rounds 5 reps each w/ empty barbell:

Supinated Pendlay Row

RDL

Hang Power clean

Push Press

Push Jerk

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

*Superset w/ Over-The-Shoulder Med ball toss x 8 AHAP/AFAP

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
-Scaled-

5 Rounds:

6 Deadlifts (65/55)

6 Hang Power Cleans

6 Push Jerk

read more →

9/6/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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 (Test 2RM!)

Metcon (Time)

5 Rounds:

10 Alternating DB Reverse Lunges (50s/35s)

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

4 Rounds:

10 Alternating DB Reverse Lunges (20s/10s)

6 Box Jumps

3 Burpees

Accessory Work

Single Arm KB Overhead Carry , 4 x 2 Lengths L/2 Lengths R

https://www.instagram.com/p/BnM7lLaDSJC/?hl=en&taken-by=functional.bodybuilding

read more →

9/5/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Hollow Hold-to-Superman

Then 2 Rounds, 5 Reps of each WOD movement.

10 Tempo Deadlifts @ about 50%

Romanian Deadlift (5 x 5 @ 75% of max deadlift)

Metcon (Time)

60 sit-ups

50 toes-to-bars

40 Mt. Climbers

30 pull-ups

20 strict pull-ups

10 bar muscle-ups
-Scaled-

25 Sit Ups

25 K2E

25 Mt. Climbers

25 Jumping Pull Ups

25 Ring Rows

Accessory Work

Single Arm Landmine Push Press , 3 x 8L/8R

https://www.instagram.com/p/BnFUP1nDQ5f/?hl=en&taken-by=functional.bodybuilding

read more →

9/4/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 HK, 20 BK, 20 JJ

5 Up/Down Dogs

10 Pause Jump Squats

1 Wall Walk

Then 2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Thruster (Test 3RM!)

Metcon (AMRAP – Reps)

For max reps:

2 minutes of handstand push-ups (HRPU scaled)

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes of max air squats

Rest 2 minutes

2 minutes of max sprints

*find a partner and alternate work/rest

*1 sprint = 1 rep
-Scaled-

2 Minutes HRPU (tabata intervals)

Rest 2 Minutes

2 Minutes Single Unders (tabata intervals)

Rest 2 Minutes

2 Minutes Air Squats (tabata intervals)

Rest 2 Minutes

2 Minutes Sprints (tabata intervals)

read more →

9/1/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Partner Run carrying Med ball (each carry 200m)

Then 2 Rounds:

5 Up/Down Dogs

5 Inch Worms

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, weighted rope climb! (use vest)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

400m Run

10 Alternating Weighted Box Step Ups (50/35)

2 Rope Climbs
-Scaled-

15 Min AMRAP:

200m Run

10 Alternating Box Step Ups

2 Rope Walks

-1 Min Rest-

Accessory Work

DB pullover 3x 10 AHAP

read more →

8/31/18 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (4 x 5 @ 70-75% of max back squat)

Metcon (Time)

50 Double unders

21 KB Swings (70/53)

50 Double Unders

15 KB Swings

50 Double Unders

12 KB Swings

50 Double Unders

9 KB Swings

50 Double Unders

6 KB Swings
-Scaled-

50 Single Unders

15 KB Swings (26/18)

50 Single Unders

12 KB Swings

50 Single Unders

9 KB Swings

50 Single Unders

6 KB Swings

read more →

8/30/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (pause at knee)

Front Squat

Push Press

Thruster

Clean (4 x 2 @ 75-85% of max clean)

*2 second pause @ knee both reps.

Metcon (Time)

4 Rounds:

8 Thrusters (135/95)

10 TTB

200m Row
-Scaled-

4 Rounds:

6 Thrusters (65/45) or DB Thrusters (25/15)

8 K2E

100m Row

Accessory Work

Single Arm Wall Facing Handstand Hold

https://www.instagram.com/p/BmuLHcEj1ID/?hl=en&taken-by=functional.bodybuilding

read more →

8/29/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Bulls Eye!

Then 2 rounds:

10 Partner Push Ups (RX+ pause 2s at floor)

10 Partner Sit Ups

10 Alt. Single-Arm DB Bench Press (hold non-working DB at extension)

:30 High Plank

Bench Press (Test 1RM!)

*Follow 5-5-5-3-2-1-1

Metcon (AMRAP – Reps)

Tabata Push Ups

-1 min rest-

Tabata Sit Ups

-1 min rest-

Tabata Air Squats
-Scaled-

Take a round off whenever you need rest!

Accessory Work

Assault Bike Sprints: 2-3 sets, resting 3 minutes between sets.

5s on, 10s off for 60s.

read more →

8/28/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

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 (4 x 3 AHAP )

*3 second hold in split

Warm-up

WOD Warm Up:

1 Round w/ empty barbell

5 Snatch-Grip RDL

5 Muscle-Snatch

5 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

200m Run

10 Power Snatch (95/65)

15 Pull Ups
-Scaled-

12 Minute AMRAP

200m Run

5 Hang Power Snatch (45/35) -or- 10 Alt DB Snatch (25/10)

8 Jumping Pull Ups/Ring Rows

:30 rest

Accessory Work

Skin the Cat!

https://www.instagram.com/p/Bm9CLtTjiOV/?hl=en&taken-by=functional.bodybuilding

read more →

8/27/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Synchronized Burpees w/ a partner

1 Min Pigeon Left

1 Min Pigeon Left

Then 2 Rounds:

10 Weighted Glute Bridges (use KB or DB)

5L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

5 Tempo Deadlifts @ about 50% (using snatch-grip)

Snatch Grip Deadlift (5 x 3 @ 90-110% of Max Snatch)

CrossFit Games Open 18.2 (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

Time cap: 12 minutes
-Scaled-

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (20/10)

Burpees

Accessory Work

Star Plank, 4 x :30 L/R (RX+ weighted, holding KB/DB in top hand)

https://www.instagram.com/p/Bm6WvdDj8oH/?hl=en&taken-by=functional.bodybuilding

read more →

8/25/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then:

30 Jumping Jacks

30 Mt. Climbers

10 Wall Balls

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
-Scaled-

4 Rounds, splitting reps w/ a partner:

400m Run (200m each)

30 Box Jumps (15 each)

30 Wall Balls (15 each)

Accessory Work

Bottoms Up Kettlebell Rack Squats, 3 x 8-12

https://www.instagram.com/p/BmZ5byUDPw1/?hl=en&taken-by=functional.bodybuilding

read more →

8/24/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row (Scaled: 250m Row)

20 PT, 20 ATW

10 Pause Jump Squats

Then 2 Rounds 5 Reps each w/ empty bar:

Muscle-Snatch

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Overhead Squat (4 x 3 @ 80-85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

8 Strict Pull Ups

12 KB Swings (70/53)

16 V-Ups

-Rest 2 Min-

7 Min AMRAP

8 Burpees

12 Alt DB Snatches (50/35)

16 Push Ups
-Scaled-

7 Min AMRAP:

6 Ring Rows/Jumping Pull Ups

8 KB Swings (26/18)

10 Sit Ups/V-Ups

-Rest :30-

-Rest 2 min-

7 Min AMRAP:

6 Burpees

8 Alt DB Snatches (25/15)

10 Push Ups

read more →

8/23/18 CrossFit Lessons Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Min Jump Rope

Then 5 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch Pull + Snatch (3 working sets @ 75-80% of max snatch)

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

Metcon (AMRAP – Reps)

10 Min EMOM

Min 1: 5 Deadlifts (185/135) (RX+ 225/155)

Min 2: ME Double Unders in :30
*Score reps of double unders.

-Scaled-

10 Min EMOM

Min 1: 5 Deadlifts (95/65)

Min 2: ME Single Unders in :30

Accessory Work

Preacher Curl (using bench), 3 x 10L/10R

read more →

8/22/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay

10 Body Weight Turkish Get Ups (5 each side)

Then 2 Rounds:

10 Seated Banded Rows

10 Pendlay Rows (empty bar)

10 Russian Twists

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

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

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

2 Alt Turkish Get Ups (50/35)

15 TTB

4 Lengths Farmer’s Carry AHAP
-Scaled-

9 Min AMRAP:

2 Alt Turkish Get Ups (15/10)

10 K2E

4 Lengths Farmer’s Carry

:30 Rest

Accessory Work

Tricep Kickbacks, 3 x 10L/10R (Slowly!!)

read more →

8/21/18 CrossFit 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:

10 PT, 10 ATW

5 Up/Down Dog

5L/5R ½ Kneeling Bottoms Up KB Press

Handstand Push-ups (Learn the skill! )

Handstand Walk (Learn the skill!)

Metcon (Time)

5 Rounds:

200m Row

15 Box Jumps (24/20)

11 HSPU
-Scaled-

4 Rounds:

125m Row

10 Push Ups

10 Box Jumps (18/12)

Accessory Work

Contralateral KB Rack Reverse Lung, 3 x 8L/R

https://www.instagram.com/p/Bmozn2YDV7F/?hl=en&taken-by=functional.bodybuilding

read more →

8/20/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK, 30 BK, 30 JJ

5 Up/Down Dog

10L/10R Single-Leg Glute Bridges

5 Ring Rows @3131

5 KB Reverse Squats

10 KB Goblet Squats

5 Ring Rows @3131

2:00 Front Rack Mobility

Paused Front Squat (4 x 4 @ 70-80% )

Tempo @ 32X1

Metcon (Time)

Partner WOD:

50-30-20

Hang Power Clean (95/65)

C2B Pull Up
-Scaled-

Partner WOD:

30-20-10

Hang Power Clean (45/35) or DB Hang Power Clean (25/15)

Jumping Pull Ups/Ring Rows

read more →

8/18/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Sprint Relay

Then 2 Rounds:

10 Partner Push Ups

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

5 Ring/Box Dips

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

Bench Press (Test 3RM!)

2-Mile Run (Time)

Max Effort 2-Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

Arnold Press, 3 x 10 @ 31X1

read more →

8/17/18 CrossFit Lessons Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Hollow Hold-to-Superman

Then 2 Rounds:

10 Barbell Glute Bridges

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

5 Tempo Deadlifts @ about 50%

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

*3 second eccentric all reps!

Metcon (Time)

5 Rounds:

100m Row

10 Push Ups

15 Wall Balls (20/14)

20 KB Swings (70/53)
-Scaled-

4 Rounds:

100m Row

10 Push Ups

10 Wall Balls (14/10)

10 KB Swings (26/18)

Accessory Work

Dual KB OH Carry, 4 x 2 Lengths AHAP (Focus on stability!)

https://www.instagram.com/p/BmKMR55n7Y_/?hl=en&taken-by=functional.bodybuilding

read more →

8/16/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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 (4 x (2 + 1) @ 80 % of max CJ)

Metcon (Time)

10 Min AMRAP:

20 TTB

7 Power Cleans (185/135)

-Rest 2 minutes-

400m Sprint

*Score time it takes to complete run!
-Scaled-

10 Min AMRAP:

10 K2E or V-Ups

5 Power Cleans (65/45)

:30 Rest

-Rest 2 min-

200-400m Sprint

Accessory Work

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

read more →

8/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

OH Squat

Hang Snatch

Hang Snatch (5 x 3 @ 70-75% of Max Hang Snatch)

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 DB Snatch (50/35)

10 Burpees

Rest 3 minutes

5 Min AMRAP:

10 DB Push Press (50s/35s)

10 Pull Ups
-Scaled-

5 Min AMRAP:

10 Alt DB Snatch (25/15)

6 Burpees

Rest 3 minutes

5 Min AMRAP:

10 DB Push Press (25s/15s)

10 Jumping Pull Ups/Ring Rows

Accessory Work

L-Sit circles

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

read more →

8/14/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

Double-Unders (Learn the skill!)

*10 minutes to practice DU’s or Establish max box jump!

Max Height Box Jump (Distance)

Max Height Box Jump

Warm-up

WOD Warm Up:

2 Rounds, 5 Reps each w/empty bar:

Push Press

Front Squat

Thruster

Jackie Dub (Time)

150 Double Unders

50 Thrusters (45/33 lbs.)

30 Pull-Ups

150 Double Unders
-Scaled-

“Mini Jackie”

3 Rounds:

250m Row

10 Thrusters (45/35)

7 Pull Ups/Ring Rows

Accessory Work

Duck walk/Goblet Loaded Duck Walk, 4 x 2 Lengths of Floor

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

read more →

8/13/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Box Squat (4 x 4 @ AHAP)

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (Time)

18-15-12-9-6-3

Front Squats (135/95)

Burpees Over Bar

*Choose weight that allows you to move quickly!
-Scaled-

15-12-9-3

Goblet Squats (35/26)

Burpees

Accessory Work

Alt DB Bent Row, 3 x 8L/R

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

read more →

8/11/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Jump Squats

3 Wall Walks

5-10 Nordic Hamstring Curls

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Power Clean + Hang Power Clean (4 x (1 + 2) @ 70-80% of max Hang Power Clean)

Metcon (Time)

4 Rounds:

10 Dual DB Deadlifts (70/50)

4 Lengths Farmers Carry

8 HSPU (RX+ deficit)
-Scaled-

4 Rounds:

6 Dual DB Deadlifts (35/25)

4 Lengths Farmers Carry

2 Wall Walks

Accessory Work

Hammer Curl and Press, 3 x 15

read more →

8/10/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (15 Minutes to build up to a heavy double.)

Warm-up

WOD Warm Up

2 Rounds 5 reps each w/ empty bar:

Muscle Clean

Hang Power Clean

Push Press

Push Jerk

Metcon (AMRAP – Reps)

8 Min AMRAP:

100 Wall Balls (20/14)

Max Reps Ground-to-Overhead (135/95)
-Scaled-

8 Min AMRAP:

65 Wall Balls (14/10)

Max Reps DB Hang Clean and Press (25/15)

Accessory Work

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

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

read more →

8/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Burpees Box Jump-overs

Then 5 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 (Weight)

12 Min EMOM

Min 1: 12 Box Jumps (24/20)

Min 2: 15 Burpees

Min 3: 10 Single-Arm KB Swings (left)

Min 4: 10 Single-Arm KB Swings (Right)
-Scaled-

12 Min EMOM

Min 1: 9 Box Jumps/Step Ups

Min 2: 7 Burpees

Min 3: 12 KB Swings

Min 4: Rest

Accessory Work

KB Windmill 3 x 6L/6R

read more →

8/8/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

5 Inch Worms

5 SDHP (empty bar)

Sumo Deadlift (3 x 10 @ 65% of max Sumo DL)

Metcon (Time)

15-12-9-6-3

SDHP (135/95)

TTB
-Scaled-

15-12-9-6-3

SDHP (65/45)

Hanging Knee raise/Sit Ups

Accessory Work

Plank Hold, 4 x 1min (RX+ weighted)

read more →

8/7/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Row

20 PT, 20 ATW

10 Pause Jump Squats

Then 2 Rounds 5 Reps each w/ empty bar:

Muscle-Snatch

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Snatch Grip Push Press + OH Squat (Build to a challenging weight for 5 x (2+2))

Metcon (Time)

5 Rounds:

5 DB Hang Snatch Left Arm

5 DB Hang Snatch Right Arm

5 DB Thrusters

200m Row

*Rx (50/35)
-Scaled-

4 Rounds

5 DB Hang Snatch Left Arm

5 DB Hang Snatch Right Arm

5 DB Thrusters

100m Row

*Rx (25/15)

Accessory Work

5:00 practicing Double (or Triple!) Unders.

read more →

8/6/18 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 Mounting Climbers

10 Burpees

10 Ring Rows

5 Inch Worms

Metcon (Time)

Partner Murph (*40 Minute Time Cap):

1-mile run (each partner completes 800m, alternating every 400m)

100 pull ups

200 push ups

300 squats

1-mile run (each partner completes 800m, alternating every 400m)
*Share reps, with only one partner working at a time.

-Scaled-

Partner Murph:

800m Run (each partner completes 400m, alternating every 200m)

50 Jumping Pull Ups/Ring Rows

100 Push Ups

150 Squats

800m Run (each partner completes 400m, alternating every 200m)

Accessory Work

Turkish Getups, 10L/R

read more →

8/4/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row

10 Jump Lunges

10 Band Pull Aparts

10 Ring Rows @ 3112

5 Wall Balls

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ Bulgarian Split Squat

Bulgarian Split Squat (4 x 8L/8R AHAP)

*To be completed right after each set of Weighted Pull Ups.

Metcon (Time)

40-30-20-10

Wall Balls (20/14)

Cal Row
-Scaled-

4 Rounds:

12 Wall Balls (14/10)

10 Cal Row

Accessory Work

KB Sit Out and Press, 4 x 10 (alternating sides each rep)

read more →

8/3/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Line Drills

Then 2 Rounds:

10 Up/Down Dogs

10L/R Bottoms Up KB press

5 Strict Press (empty bar)

Strict Press (Find 5RM!)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 Box Jumps

10 Sprints (Lengths of floor)
-Scaled-

10 Min AMRAP:

10 Box Jumps

6 Sprints

:30 Rest

Accessory Work

Single-Arm KB Deadlift, 3 x 6L/6R @ 31X1

read more →

8/2/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

2:00L/R Front Rack Mobility

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

RDL

Muscle Clean

Clean High Pull

Hang Power Clean

Hang Squat Clean

Clean Pull + Clean (4 x (1+1) @ 90% of 1RM Clean)

Metcon (Time)

4 Rounds:

6 Power Cleans (135/95)(Rx+ 185/130)

8 HSPU

50 Double Unders
-Scaled-

3-4 Rounds:

6 Power Cleans (65/45)

8 Push Ups

50 Single Unders

-1 Min Rest-

Accessory Work

Uneven Farmer’s Carry, 4 x 4 Lengths (alternate weights per set)

read more →

8/1/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

20 PT 20 ATW, then…

Wall Walk Team Relay

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 @ 75-80% of max Snatch Balance)

*pause in hole first rep only.

Metcon (Time)

15 K2E

15 DB Snatch (50/35)

15 TTB

12 DB Snatch

15 K2E

9 DB Snatch

15 TTB

6 DB Snatch

15 K2E

3 DB Snatch

15 TTB

Cash Out: 30 Burpees
-Scaled-

15 Sit Ups

15 DB Snatch (25/15)

12 Sit Ups

12 DB Snatch

9 Sit Ups

9 DB Snatch

6 Sit Ups

6 DB Snatch

3 Sit Ups

3 DB Snatch

Cash Out: 15-20 Burpees

Accessory Work

Goblet Loaded Pistol (more skill practice than a set number of reps! Smooth, steady control.)

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

read more →

7/31/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3×8 @ 85% of 8RM (established 7/2/18))

Metcon (Time)

With a partner, alternating complete rounds, perform 3 rounds each for time of:

400m Run

21 KB Swings (70/53)

8 Strict Pull Ups
-Scaled-

With a partner, alternating complete rounds, perform 3 rounds each for time of:

200 Meter Run

12 KB Swings (70/53)

8 Jumping Pull Ups/ Ring Rows

Accessory Work

Floor Windshield Wipers, 3 x 20 (Hold DB between feet for extra challenge)

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

read more →

7/30/18 CrossFit Classes Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

Then 2 rounds:

10 Partner Push Ups

5 Inch Worms

5 Dips

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

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

10 Pendlay Row (empty bar) (pause at top of each rep)

Bench Press (3 x 6 AHAP (pause 2 seconds at chest))

*Then, 2 x 10 @ 70-75% of weight used for working sets of 6 reps (aim for unbroken reps!) (NO PAUSE).

Metcon (Time)

5 Rounds:

12 Ring Dips

12 Pendlay Row (95/65)

12 Burpees (RX+ Burpee over bar)
-Scaled-

4 Rounds:

8 Box Dips

8 Pendlay Row (65/45)

4 Burpees

:30 Rest

Accessory Work

GHD Sit Up, 3 x 10

read more →

7/28/18 CrossFit Collingswood Haddonfield Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

*Then, 2×6 @ 70% of heaviest 3 rep established above.

Warm-up

WOD Warm Up:

2 Rounds 3 Reps each W/ Empty Bar:

Muscle Clean

Hang Power Clean (hold catch)

Strict Press

Push Press

Push Jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
-Scaled-

DB Grace (30/20)

Accessory Work

Handstand Walk!

read more →

7/27/18 CrossFit Classes near Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Med Ball Side Shuffle 200m

30 Partner Wall balls

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, practice legless or L-Sit climb!

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run

25 Wall Balls (20/14)

1 Rope Climb
-Scaled-

15 Min AMRAP:

200m Run

12 Wall Balls (14/10)

1 Rope Walk

1 Min Rest

Accessory Work

Battle Rope, 3 x :30 ME :30 rest

read more →

7/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Bird Dogs

20 PT 20 ATW

Then 2 Rounds 3 reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (pause 2 seconds in catch)

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

Metcon (Time)

3 Rounds:

5 DB Snatch (right arm)

5 SA DB OH Squats (right arm)

10 L-Sit Pull Ups

5 DB Snatch (left arm)

5 SA DB OH Squats (left arm)

10 L-Sit Pull Ups

*Rx (50/35)
3 Rounds:

5 DB Snatch (right arm)

5 Goblet Squats (using single DB)

7 Jumping Pull Ups/Ring Rows

5 DB Snatch (left arm)

5 Goblet Squats (using single DB)

7 Jumping Pull Ups/Ring Rows

*(25/15)

read more →

7/25/18 CrossFit Personal Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Med Ball Sit Ups (toss over box in between partners!)

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

10 Pause Jump Squats

Deadlift + RDL (4 x (2 + 4) AHAP)

*after 2nd deadlift, hang right into your first RDL.

Metcon (Time)

100 Double Unders

50 KB Swings (70/53)

40 Jump Squats

30 TTB

4 Turkish Get Ups

30 TTB

40 Jump Squats

50 KB Swings (70/53)

100 Double Unders
100 Single Unders or 30 DU attempts

25 KB Swings

25 Jump Squats

25 K2E

4 Turkish Get Ups

25 K2E

25 Jump Squats

25 KB Swings

100 Single Unders or 30 DU attempts

Accessory Work

Triple Unders!

read more →

7/24/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner 1200m Row (alternating every 200m)

While P1 rows, P2:

Round 1: ½ Kneeling Bot. Up KB press (light)

Round 2: Ring Rows

Round 3: DB Push Press (light)

Push Press + Split Jerk (Find max for (1 + 2) !)

Metcon (Time)

21-15-9

Push Press (95/65) (RX+ 115/80)

C2B Pull Ups

Cal Row
15-12-9

Push Press (45/35)

Jumping Pull Ups/Ring Rows

Cal Row

Accessory Work

3 x 20 Dual KB Psoas March

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

read more →

7/23/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

20 Partner Push Ups

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (5×2 @ 85-90% of max OHS )

*pause 2 seconds both reps.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 OH Squats (135/95)

9 Box Jumps (24/18)

9 Push Ups
9 Min AMRAP:

9 Air Squats

7 Box Jumps/Step Ups

5 Push Ups

:30 Rest

*OHS w/ empty bar instead of air squats only if technique is good!

Accessory Work

Assault Bike, :10 sprint :20 rest x 5 sets

read more →

7/21/18 CrossFit classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Rowling (10 Glute Bridges, 10 Supermans, burpees)

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

Pendlay Row

RDL

Strict Press

Push Press

Then, 8 tempo deadlifts.

Single Arm Dumbbell Row (4 x 8L/8R AHAP)

*Superset w/ ME Chin Ups

Chin Ups

(palms facing you)

Metcon (Time)

5 Rounds:

10 Burpees Over Bar

7 Deadlifts (135/95)

5 Push Press (135/95)
-Scaled-

4 Rounds:

7 Burpees

7 KB Deadlifts

5 Push Press (65/45)

Accessory Work

Peg Board!

read more →

7/20/18 CrossFit Collingswood Haddonfield Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Front Rack Lunge (4 x 10 AHAP)

*compare to Back Rack Lunge on 7/6/18

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

6 Cleans (135/95) (RX+ 185/130)

400m Run
11 Min AMRAP:

6 Power Cleans (65/45)

200-400m Run

:30 Rest

read more →

7/19/18 CrossFit training near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 minute sitting in bottom of squat

20 PT, 20 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

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

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

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

Metcon (AMRAP – Reps)

Tabata Push Ups

Rest 1 Min

Tabata Box Jumps

Rest 1 min

Tabata Double Unders
-Scaled-

Tabata Push Ups

Rest 1 Min

Tabata Box Step Ups

Rest 1 min

Tabata Single Unders

Accessory Work

Single Leg Barbell Glute Bridge, 3 x 8L/8R

https://www.instagram.com/p/BlODP7sB60X/?hl=en&taken-by=functional.bodybuilding

read more →

7/18/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

20 PT, 20 ATW

10 Wall Balls

10 Push Ups

5 Wall Walks

Handstand Push-ups (*If proficient, 3-4 x 8 deficit HSPU)

Handstand Walk

Metcon (Time)

2 Rounds:

500m Row

40 Wall Balls (20/14)

30 HSPU

20 KB Swings (70/53)

10 V-Ups
-Scaled-

2 Rounds:

300m Row

20 Wall Balls (10/8)

15 Push Ups

10 KB Swings (light)

5 V-ups

Accessory Work

Accumulate 2:00 of L-Sit hold

(or try L-Sit circles https://www.instagram.com/p/BeYQLhLDtjK/?hl=en&taken-by=functional.bodybuilding)

read more →

7/17/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Jump Squats

5 Burpees

3 Lengths Bear Crawl

5 Light DB Man-makers

Then 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Push Press

Jerk

Power Clean + Jerk (3 x (2 + 2) @ 70-75% of Max CJ)

Metcon (Weight)

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

5 DB Man-makers (50/35)

3 Lengths Bear Crawl
-Scaled-

Every 2 minutes, for 10 minutes (5 sets):

3 DB Man-makers (25/15)

2 Lengths Bear Crawl

Accessory Work

Ring Row Hold, 4 x 10-20s

https://www.instagram.com/p/Bk5G42cDtqA/?hl=en&taken-by=functional.bodybuilding

read more →

7/16/18 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm up

Back Squat (Find 3RM!)

Metcon (Time)

4 Rounds:

12 Pull Ups

25 Butterfly Sit Ups

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

8 Jumping Pull Ups or 12 Ring Rows

15 Butterfly Sit Ups

2 Lengths Walking OH Plate Lunge (15)

Accessory Work

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

read more →

7/14/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

10 PT, 10 ATW

5L/R ½ Kneeling Bottoms Up KB Press

5 Burpees

3 Wall Walks

5L/R Single-Arm DB Strict Press

5L/R Single-Arm DB Push Press

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

Metcon (5 Rounds for time)

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

200m Run

10 DB Push Press (50/35)

5 Burpees

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

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

100m Run

10 DB Push Press (25/15)

3 Burpees

Accessory Work

Ring Body Saw, 4 x 10

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row

100m Light-Moderate Farmer’s Carry

Ring/ Box Dip Support x :10

20 Partner Push Ups

10 Seated Band Rows

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

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

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

100m Row

15 Push Ups

8 Ring Rows
-Scaled-

10 Minute AMRAP:

100m Row

8 Push Ups

6 Ring Rows

:30 Rest

Accessory Work

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

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

read more →

7/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

1 Min Active Hang from Rig

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Thruster

Hang Squat Clean

Push Press

Jerk

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

Metcon (Time)

21-15-9

Thrusters (115/75)

TTB

Box Jumps (30/24)
-Scaled-

15-12-9

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

K2E or Sit Ups

Box Jumps or Step ups

Accessory Work

Shoulder Taps, 3 x 20

read more →

7/11/18 CrossFit Haddonfield Collingswood Martlon

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 w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (4 x 4 @ 80-85% of max OHS)

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

50 Double Unders

10 OH Squats (135/95)
-Scaled-

7 Min AMRAP:

25 Single Unders

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

Accessory Work

Accessory: GHD Back Extensions, 3 x 10

read more →

7/10/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball

Then 2 Rounds:

5 Med Ball Front Squats

5 Med Ball Cleans

5L/5R Light DB Snatches

10L/10R Light Single-Arm DB Row

Pendlay Row (Pendlay Row 3×8 AHAP)

*2 second hold top of each rep.

Metcon (Time)

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

16 DB Snatch (50/35)

15 Med Ball Cleans

12 DB Snatch

15 Med Ball Cleans

10 DB Snatch

15 Med Ball Cleans

6 DB Snatch

15 Med Ball Cleans

4 DB Snatch

15 Med Ball Cleans

2 DB Snatch
-Scaled-

10 Med Ball Cleans (14/8)

10 DB Snatch (25/15)

10 Med Ball Cleans

8 DB Snatch

10 Med Ball Cleans

6 DB Snatch

10 Med Ball Cleans

4 DB Snatch

10 Med Ball Cleans

2 DB Snatch

Accessory Work

Ring Side plank, 4 x 20s each side

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7/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 rounds:

200m Run

5L/5R Single Leg Glute Bridge

10 Supermans

5 Ring Rows @ 3131

10 Light KB Swings

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

*3 second eccentric all reps.

Metcon (Time)

3 Rounds w/ a partner:

400m Run (together)

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

30 C2B Pull Ups (15 each)
-Scaled-

3 Rounds w/ a partner:

200m Run (together)

36 KB Swings (light) (12 each)

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

Accessory Work

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

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7/7/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

Line Drills

Double-Unders (Learn the skill!)

*If proficient, Muscle Up practice.

Annie (Time)

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

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

Accessory Work

Tire Flip

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7/6/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

20 Partner Push Ups

20 Partner Wall Balls

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 10 AHAP)

*Alternating steps

Metcon (No Measure)

12 Min EMOM

Min 1: 25 Push Ups

Min 2: 15 Wall Balls (20/14)

Min 3: 150m Row

Min 4: Plank Hold :45
-Scaled-

12 Min EMOM

Min 1: 12 Push Ups

Min 2: 10 Wall Balls (20/14)

Min 3: 100m Row

Min 4: Plank Hold :30

Accessory Work

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

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7/5/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

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

2:00 Front Rack Mobility

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

RDL

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Clean

Clean (Test a heavy double!)

Metcon (Time)

3 Rounds:

20 Squats

9 Power Cleans (135/95)

7 Strict Pull Ups

400m Run
-Scaled-

3 Rounds:

14 Squats

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

7 Ring Rows

200m Run

Accessory Work

20 Turkish Getups (Slow and Steady!)

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7/3/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

2 Wall Walks

2 Lengths Bear Crawl (slow pace)

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

Strict Press

Push Press

Split Jerk

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

Metcon (Time)

6 Rounds w/ a partner, alternating movements:

8 HSPU

10 Alternating DB Snatch (50/35)

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

6 Rounds w/ a partner, alternating movements:

8 Push Ups

10 Alternating DB Snatch (25/15)

12 Box Jumps (18/12)

Accessory Work

1k Row

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7/2/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Underhand med ball tosses w/ a partner

10 Ball Slams

Then….

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

Back Squat (Test 8RM)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

20 KB Swings (70/53)

12 Ball Slams AHAP

4 Lengths Farmer’s Carry AHAP
-Scaled-

9 Min AMRAP:

10 KB Swings

10 Ball Slams

4 Lengths Farmer’s Carry

:30 Rest

Accessory Work

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

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