CrossFit Turbocharged WOD (Workout of the Day) and Blog

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)

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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

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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.

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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

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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-

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6/27/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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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

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6/26/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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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!

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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!)

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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

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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)

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6/21/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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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

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6/20/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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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

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6/19/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

With a Partner:

800m Run Carrying Med Ball (14/10)

*Switch every 200m.

*Resting partner performs banded good mornings.

Then 8 Min EMOM:

Min 1: 3L/3R SA KB Deadlifts + 2 Lengths KB FR Lunge (Switch arms each length)

Min 2: 5L/5R KB Strict Press + 2 Lengths SA KB OH Carry (Switch arms each length)

Accessory Work

(not for time):

75 DB Curls

75 Tricep Pull-Downs w/ Band

*AHAP

Metcon (Distance)

8 Min EMOM:

Min 1 – Max Distance Farmer’s Carry (70/53)

Min 2 – 25 Push-ups

Rest 2 min, then…

8 Min EMOM:

Min 1 – Max Suitcase Lunge (70/53)

Min 2 – 5L/5R KB/DB Single Arm Push Press
-Scaled-

8 Min EMOM:

Min 1 – Max Distance Farmer’s Carry (26/18)

Min 2 – :30 Band Assisted Push Ups

Rest 2 min, then…

8 Min EMOM:

Min 1 – Max Suitcase Lunge (26/18)

Min 2 – 5L/5R KB/DB Single Arm Push Press

read more →

6/18/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

200m Run

10 Alternating Lunge & Reach

2 Lengths Bear Crawl

Handstand Walk (10 minutes to practice the skill!)

*Beginners, practice HS hold or HSPU.

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP:

5 HSPU

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

100m Sprint

*Rest 1 min between each AMRAP, completing 6 AMRAPS.
3 Min AMRAP:

5 DB Push Press (20/15)

10 Slam Balls (14/10)

100m Run

*Rest 1 min between each AMRAP, completing 6 AMRAPS.

read more →

6/17/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Min EMOM:

Min 1 – :30 Row + 5 Burpees

Min 2 – :30 Jump Rope + 10 Plate G2OH (15/10)

Metcon (Time)

For Time (25 min cap):

50 Cal Row

50 Double Unders

50 Box Jump Overs (30/24)

50 Double Unders

50 Alt. DB Snatch (50/35)

50 Double Unders

50 Burpees

50 Double Unders
-Scaled-

For Time (25 min cap):

40 Cal Row

40 Double Unders/DU Taps

40 Box Jump Overs (30/24)

40 Double Unders/DU Taps

40 Alt. DB Snatch (50/35)

40 Double Unders/DU Taps

40 Burpees

40 Double Unders/DU Taps

or

5 Rounds:

1 Min Cal Row

1 Min Box Step Overs (18/12)

1 Min Alt. DB Snatch (20/10)

1 Min Double Unders

1 Min Rest

Accessory Work

3 Rounds:

:30 Side Plank L

:30 Side Plank R

20 V-Ups

read more →

6/14/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

8L/8R ½ Kneeling Bottoms Up KB Press

Then 2 Rounds w/ empty barbell:

5 Strict Press (3 second eccentric)

5 Push Press (3 second lockout)

Push Press (Find a challenging weight for 4 x 8)

WOD Warm Up

2 Rounds:

10 Light KB Swings

:30 High-to-Low Plank

Metcon (AMRAP – Reps)

12 Minute EMOM

Min 1: KB Swings :45 (70/53)

Min 2: Plank Hold :45 (RX+ 45/25 plate)
-Scaled-

12 Minute EMOM

Min 1: KB Swings :30 (26/18)

Min 2: Plank Hold :45

read more →

6/13/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

250m Row

20 PT, 20 ATW

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

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance (4 x 3 @ 75% of max snatch)

Metcon (Time)

24-20-16-12

Cal Row

Alt. DB Snatch (50/35)

DB Goblet Squat (50/35)
-Scaled-

20-16-12

Cal Row

Alt. DB Snatch (20/15)

DB Goblet Squat (20/15)

read more →

6/12/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

1 Min Active Hang from Rig

Then 2 Rounds:

5 Ring Rows @ 3131

10 Seated Band Rows (hold!)

10 Alternating Jump Lunges

10 Alternating Lateral Lunges

Weighted Pull-ups (5 x 5 AHAP)

*Superset w/ Bulgarian Split Squats.

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

Metcon (Time)

3 Rounds:

5 Muscle Ups (Scaled: 5 Strict Pull Ups + 10 Ring/Box Dips)

50 Air Squats

100 Double Unders
-Scaled-

3 Rounds:

5 Jumping Pull Ups

10 Box Dips

30 Air Squats

50 Double Unders/50 DU Taps/100 Single Unders

read more →

6/11/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch :02)

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Burpees Over Bar

7 Power Cleans (95/65)

7 Box Jumps (24/20)
-Scaled-

7 Min AMRAP:

7 Burpees

7 Power Cleans (65/55)

7 Box Jumps or Step Ups (18/12)

Accessory Work

Assault Bike, :10 sprint :20 rest x 6 sets

read more →

6/10/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Up/Down Dog, RD2: Inch Worms, RD3: Wall Balls)

Then 2 Rounds:

10 RDLs

2 Wall Walks

Then, 2 x 10 Deadlift with <75% of WOD weight.

Metcon (AMRAP – Rounds and Reps)

With a partner (25 Min AMRAP):

100 Cal Row (shared)

75 Synchronized Wall Balls (20/14)

50 HSPU (shared)

25 Syncronized TTB

10 Deadlifts (185/135)
-Scaled-

With a partner (25 Min AMRAP):

80 Cal Row (shared)

50 Synchronized Wall Balls (20/14)

50 Band Assisted Push Ups (shared)

25 Syncronized K2E

10 Deadlifts (95/65)

read more →

6/10/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Up/Down Dog, RD2: Inch Worms, RD3: Wall Balls)

Then 2 Rounds:

10 RDLs

2 Wall Walks

Then, 2 x 10 Deadlift with <75% of WOD weight.

Metcon (AMRAP – Rounds and Reps)

With a partner (25 Min AMRAP):

100 Cal Row (shared)

75 Synchronized Wall Balls (20/14)

50 HSPU (shared)

25 Syncronized TTB

10 Deadlifts (185/135)
-Scaled-

With a partner (25 Min AMRAP):

80 Cal Row (shared)

50 Synchronized Wall Balls (20/14)

50 Band Assisted Push Ups (shared)

25 Syncronized K2E

10 Deadlifts (95/65)

read more →

6/8/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds 5 reps w/ empty bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ 2 second pause

Overhead Squat (4 x 4 @ 80%)

WOD Warm Up

30 HK, 30 BK, 30 JJ

Metcon (Time)

With a partner, complete 2 mile run holding med ball (20/14)(RX+40/45).

One partner runs while the other rests, alternating every 400m.
-Scaled-

With a partner, complete 1-1.5 mile run holding med ball (14/10).

One partner runs while the other rests, alternating every 200m.

read more →

6/7/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5L/5R Single Arm Band Rows

10 Ring Rows (3 second eccentric)

10 Pendlay Rows w/ empty bar (hold top!)

10 Windmills

Pendlay Row (5 x 5 AHAP)

* Pause :02 top of each rep!

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

Metcon (Time)

For Time:

100 Pull Ups

*Every time you break, 5 HSPU (RX+ Strict).
-Scaled-

75 Pull Ups

* Every time you break, 1 Wall walk.

Or

100 Ring Rows

*Every time you break, 5 push ups.

read more →

6/6/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Lying OH Wall Press (4 breaths)

10 PT, 10 ATW

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Jerk

Clean and Jerk (5 x 1 @ 85-90%)

Metcon (Time)

3 Rounds:

500m Row

40 Wall Balls (20/14)
-Scaled-

4 Rounds:

250m Row

15 Wall Balls (14/10)

read more →

6/5/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Slow Burpees

Then, Squat Warm Up (start @ air squats)

Back Squat (4 x 3 @ 80-85%)

*Pause first rep two reps.

WOD Warm Up

2 Rounds:

10 Alternating Lunges

10 TTB/K2E

Metcon (Time)

21-15-9

TTB

Push Ups

Alt. Front Rack Lunges (95/65)

Burpees Over Bar
15-12-9

K2E

Band Assisted Push Ups

Front Rack Lunges (45/35)

Burpees Over Bar

read more →

6/4/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 attempts to race your partner to 50 single unders!

Then 2 Rounds:

10 PT, 10 ATW

10 Light KB Swings

10 Pause Jump Squats

Double-Unders (10 Minutes to practice!)

Or, practice peg board!

WOD Warm Up

2 Rounds, 5 Reps w/ empty bar:

RDL

Muscle Snatch

Hang Power Snatch

Metcon (AMRAP – Reps)

AMRAP (20 min time cap):

1 Min Max Double Unders

400m Run

1 Min Max KB Swings (70/53)

400m Run

1 Min Max Hang Power Snatch (75/55)

400m Run

1 Min Max Box Jumps (24/20)

400m Run

*Score total reps completed.
-Scaled-

AMRAP (20 min time cap):

1 Min Max Double Unders/DU Taps/Single Unders

200m Run

1 Min Max KB Swings (26/18)

200m Run

1 Min Max Hang Power Snatch (45/35)

200m Run

1 Min Max Box Jumps (18/12)

200m Run

read more →

6/3/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

5L/5R Single Leg Glute Bridge

10 Banded Good Mornings (slow!)

3 Inch Worms

Then 5 Sumo Deadlifts @ 50% (4 second tempo)

Sumo Deadlift (4 x 5 @ 80%)

*3 second eccentric.

WOD Warm Up

2 Rounds 5 Reps with light DBs:

DB Front Squats

DB Push Press

DB Thrusters

Metcon (Time)

30-20-10

V-Ups

DB Thrusters (35s/25s)
-Scaled-

20-15-10

V-Ups or Sit Ups

DB Thrusters (20s/10s)

read more →

6/1/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Med Ball Cleans

Squat Warm Up (starting @ air squats)

Front Squat (4 x 5 @ 75-80%)

*3 second eccentric all reps

Metcon (Time)

3 Rounds:

800m Run

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

20 Alt. DB Snatches (50/35)
-Scaled-

3 Rounds:

400m Run

10 Med Ball Cleans (14/10)

14 Alt. DB Snatches (50/35)

read more →

5/31/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then 2 Rounds:

5 Inch Worms

10 Partner Push Ups

10 Partner Sit Ups

10 Tempo DB Bench Press @ 3111

10 Alternating Jump Lunges

Dumbbell Bench Press (4 x 10 AHAP)

*Alternating arms each rep.

WOD Warm Up

Accumulate 30-60 seconds Handstand Hold.

Metcon (Time)

5 Rounds (16 min time cap):

20 Sit Ups

2 Lengths OH Walking Lunge w/ Plate (45/25)

250m Row
-Scaled-

5 Rounds (16 min time cap):

10 Sit Ups

2 Lengths OH Walking Lunge w/ Plate (15/5)

250m Row

read more →

5/30/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 each side OH Mobility

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch (Test 1RM!)

Metcon (Time)

9-7-5-3-1

Muscle Up

OH Squat (135/95)
-Scaled-

9-7-5-3-1

C2B Pull Ups

Ring Dips

OH Squat (95/65)

-or-

9-7-5-3-1

Pull Ups

OH Squat (45/35)

read more →

5/29/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Single Unders

10 Partner Wall Balls

10 Light KB Swings

10 Light KB Deadlifts

5 V-Ups

Pistols (Learn the skill!)

*If proficient, weighted pistols!

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

100 Double Unders

19 Wall Balls (20/14)

18 KB Swings (70/53)

17 Push Ups

16 TTB

15 Deadlifts (95/65)

14 Alternating Pistols

13 Box Jumps (30/24)

400 Meter Run
-Scaled-

15 Min ARMAP:

100 DU Taps or Single Unders

19 Wall Balls (14/10)

18 KB Swings (26/18)

17 Band Assisted Push Ups

16 K2E or Lying Leg Raises

15 Deadlifts (65/55) or Mt. Climbers

14 Alternating Pistols to Box or Jumping Jacks

13 Alternating Box Step Ups (18/12)

200 Meter Run

read more →

5/28/19 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Wall Walks

300m Row

Then 2 Rounds 3 Reps each w/ empty bar:

RDL

Power Clean

Front Squat

Push Press or Push Jerk

Back Squat

BTN Push Press or Push Jerk

Thruster

Bear Complex (4 sets @ 65-75% of max CJ)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 Rep =

Power Clean

Front Squat

Push Press or Push Jerk

Back Squat

BTN Push Press or Push Jerk

Metcon (Time)

For time, with a partner:

21-15-9

Synchronized HSPU

Synchronized Burpee Pull Ups
With a partner:

21-15-9 or 15-12-9

Synchronized Burpees

Synchronized Pull Ups

read more →

5/24/19 CrossFit Collingswood Cherry Hill Haddonfield

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (4 x 7 @ 70-75%)

*Rest 2 min between sets

WOD Warm Up

2 Rounds, 5 Reps w/ Empty Bar:

RDL

Muscle Snatch

Hand Power Snatch

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Deadlifts

7 Hang Power Snatch

7 Burpees Over Bar

(75/55)(RX+95/65)
-Scaled-

7 Min AMRAP:

7 Deadlifts (75/55)

5 Hang Power Snatch (45/35)

4 Burpees Over Bar

read more →

5/23/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

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

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Hang Clean

Clean (4 x 3 @ 80%)

*Pause @ knee first two reps!

Metcon (Time)

12 Min EMOM:

15 Wall Balls (20/14)

*Choose a weight that allows you to maintain unbroken reps!
-Scaled-

12 Min EMOM:

10 Wall Balls (14/10)

*Choose a weight that allows you to maintain unbroken reps!

read more →

5/22/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Pause Jump Squats

Lying OH Wall Press (5 Breaths)

1 Min Hang from Rig

Then 2 Rounds:

5L/5R ½ Kneeling Bottoms Up KB Press

5 Strict Press (hold lockout 3 seconds)

5 Push Press (hold dip 3 seconds)

Strict Press + Push Press (Build to a challenging set of (3 + 3)!)

Metcon (Time)

20 DB Man-makers (50/35)

*Every 5 Reps, complete 10 chin ups.
-Scaled-

12 DB Man-makers (25/15)

*Every 3 Reps, complete 10 jumping chin ups.

read more →

5/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

Then 2 Rounds:

10 L/R Split Squat (body weight)

10 V-Ups

5 Front Squats w/ empty bar (pause :03 in bottom)

Front Rack Lunge (4 x 10 AHAP)

Annie (Time)

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

40-30-20-10

Double Unders/DU Taps

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

read more →

5/20/19 CrossFit Classes in Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Minutes Foam Roller

Then 2 Rounds:

20 Lateral Hops (over PVC)

5 Up/Down Dogs

10 Seated Band Rows (slow!)

Double-Unders (Learn the skill!)

*If proficient, 10 minutes to set new DU PR!

Metcon (Time)

Working at same time as your partner, P1 completes row as P2 completes Farmers Carry. Switch roles once both partners finish respective task.

For Time:

2k Row

16 Lengths Single Arm Farmers Carry AHAP (even work both sides!)
-Scaled-

1200m Row

16 Lengths Farmers Carry @ moderate weight (even work both sides!)

read more →

5/18/19 CrossFit Memorial Day Murph

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
-Scaled-

Half Murph

Quarter Murph

Partitioned Murph

read more →

5/16/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Slow Ring Rows

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

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance + OHS (3 x 2)

Build to a challenging weight, then complete 3 sets.

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

*Compare to 10/24/18

Metcon (Time)

Buy In: 800m Run

45 Wall Balls (20/14)

45 C2B Pull Ups

45 Box Jumps (30/24)
-Scaled-

Buy In: 400m Run

30 Wall Balls (20/14)

30 Jumping Pull Ups -or- Ring Rows

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

read more →

5/15/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 2 Rounds:

5 Inch Worms

10 RDL’s (empty bar)

10 Alternating Lateral Lunges

10 L/R Single Leg Glute Bridges

Deadlift (4 x 4 @ 75-85%)

Metcon (Time)

4 Rounds:

10 DB Deadlifts (50s/35s)(RX+ 70s/50s)

20 TTB

50 Double Unders
-Scaled-

4 Rounds:

10 DB Deadlifts (25s/15s)

10 K2E -or- Lying Leg Raises

50 Single Unders -or- 25 Double Under Taps

read more →

5/14/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

250m Row

Then 2 rounds

10 PT, 10 ATW

5 Up/Down Dogs

Then 2 Rounds w/ empty barbell:

5 Strict Press

5 Push Press

5 Split Jerk (hold split)

Split Jerk (5 x 2 @ 85-90% of Max Split Jerk)

*Hold Split 3 seconds, first rep.

Metcon (Time)

For Time:

21-15-12-9

Cal Row

Alternating DB Snatch (50/35)
15-12-9-6

Cal Row

Alternating DB Snatch (25/10)

read more →

5/13/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Min each side Front Rack Mobility

5 Reverse Squats w/ KB

Then 2 Rounds:

5 Pause Jump Squats

5 Drop Squats

5 Up/Down Dogs

10 Dead Bugs

Front Squat (4 x 3 @ 80-85%)

*Pause first two reps!

WOD Warm Up

2 Rounds, 5 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

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

6 Pull Ups

9 Push Ups

12 Air Squats

*Repeat for a total of 4 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
-Scaled-

3 Minute AMRAP:

3 Power Cleans (75/55)

6 Jumping Pull Ups -or- Ring Rows

9 Band Assisted Push Ups

12 Air Squats

read more →

5/11/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

15 Jump Lunges

4 Rope Walks

Then, 2 Rounds 3 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Strict Press

Push Press

Power Clean + Push Press (Build to a challenging (1 + 1) !)

Metcon (Time)

4 Rounds:

2 Lengths SA OH Walking Lunge (40/25)

3 Rope Climbs
-Scaled-

4 Rounds:

2 Lengths OH Walking Lunge w/ plate (10/5)

3 Rope Walks

read more →

5/10/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

20 Partner Underhand Tosses

Then, 2 Rounds:

10 Bench Press (empty bar)

10 Alternating High Plank & Reach

5 Slow Push Ups

Bench Press (5 x 5 @ 70-80%)

*Pause :02 at chest all reps!

Metcon (Time)

2 Rounds;

50 Wall Balls (20/14)

50 KB Swings (70/53)

Cash Out: 500m ME Row
-Scaled-

4 Rounds:

15 Wall Balls (14/10)

15 KB Swings (26/18)

Cash Out: 250m Row

read more →

5/9/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (3×3 @ 85% max snatch)

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

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

WOD Warm Up

1 Min Jump Rope

Metcon (Time)

100 Double Unders

21 Dual DB Snatches (50/35)

100 Double Unders

15 Dual DB Snatches

100 Double Unders

9 Dual DB Snatches
-Scaled-

75 DU Taps or 50 DU attempts (2 min max)

21 Dual DB Snatches (25/15)

75 DU Taps or 50 DU attempts (2 min max)

15 Dual DB Snatches

75 DU Taps or 50 DU attempts (2 min max)

9 Dual DB Snatches

read more →

5/8/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Slow Ring Rows

10 Diagonal Band Pull Aparts

5 RDL (empty bar)

5 Tempo Pendlay Rows (empty bar)

Pendlay Row (4 x 6 AHAP)

*Pause/Hold at top of each rep!

WOD Warm Up

2 Rounds 5 Reps w/ empty bar:

Muscle Clean

Front Squat

Push Press

Thruster

Metcon (Time)

21-15-9-6-3

Thrusters (95/65)

TTB
-Scaled-

21-15-9-6-3:

Thrusters (65/45)

K2E

-or-

15-9-6-3:

Thrusters (45/35)

Lying Leg Raises

read more →

5/7/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then, Squat Warm Up (starting @ air squats)

Back Squat (4 x 4 @ 75-85%)

*Pause first two reps.

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

400m Run

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

11 Min AMRAP:

200m Run

5 Box Jumps/Step Ups (18/12)

3 Burpees/Burpees to Box

:30 Rest

read more →

5/6/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dogs

3 Wall Walks

1 Min Dual OH KB Hold

Then 10 Reps of each WOD movement.

Handstand Push-ups (Learn the skill!)

*If proficient, 3 x 10 Strict or Defecit HSPU or Handstand walk!

Deficit Handstand Push-ups (3 x 10)

Handstand Walk

Metcon (Time)

10 Rounds (25 Min Time Cap):

10 C2B Pull Ups

15 Push Ups

20 Sit Ups

25 Air Squats
-Scaled-

10 Rounds (25 Min Time Cap):

5 Jumping Pull Ups/Ring Rows

10 Band Assisted Push Ups

15 Sit Ups

20 Air Squats

read more →

5/4/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Seated Band Rows (hold :02)

10 Ring Rows (RD2 Pull Ups)

10 Lying Band Pull Downs

10 Hollow Rocks

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ V-ups

V-ups (4 x 10-20)

WOD Warm Up

2 Rounds, 3 Reps w/ empty bar:

RDL

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Thruster

Metcon (Time)

1-10

Power Clean

10-1

Thruster

RX (95/65)
-Scaled-

1-10

Power Clean

10-1

Thruster

(45/35) or DB (25/10)

read more →

5/3/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Partner Wall Balls

Then, complete Squat Warm Up (starting @ air squats)

Front Squat (4 x 2 @ 90% of 1RM)

Metcon (Time)

100 Wall Balls (20/14)

50 Alternating Box Step Ups (50/35)

25 Burpees
-Scaled-

50 Wall Balls (14/10)

30 Alternating Box Step Ups (20/10)

15 Burpees/Burpees to Bench

read more →

5/2/19 CrossFit Haddonfield Cherry Hill Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Lying OH Wall Press (4 breaths)

10 PT, 10 ATW

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch Pull + Power Snatch + Snatch (3 x 1)

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

Metcon (Calories)

12 Min EMOM

Min 1: 10 HSPU

Min 2: 15 KB Swings (70/53)

Min 3: Max Cal Row

Min 4: Rest
-Scaled-

12 Min EMOM (*Rest by :40 mark of each min)

Min 1: 10 DB Strict Press (25/15)

Min 2: 15 KB Swings (26/18)

Min 3: Max Cal Row

Min 4: Rest

read more →

5/1/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball!

Then 10 reps of each WOD movement.

Max Height Box Jump (Distance)

Max Height Box Jump
10 Minutes to test max height jump!

Pistols (Learn the skill!)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

5 Pull Ups

10 Pistols

15 Push Ups
-Scaled-

15 Min AMRAP:

5 Jumping Pull Ups/Ring Rows

10 Air Squats

10 Band Assisted Push Ups

read more →

4/30/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

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

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

Strict Press

Push Press

Split Jerk (hold split!)

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

WOD Warm Up

1 Min Jump Rope

10 Hollow Hold-to-Superman

5 K2E

5 TTB

Metcon (Time)

40-30-20-10

Double Unders

TTB
-Scaled-

30-20-10

Double Unders

TTB

-or-

30-20-10

Double Under Taps/Single Unders

K2E

read more →

4/29/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

5L/5R Single Leg Glute Bridge

10 Banded Good Mornings (slow!)

10 Light KB Swings

5 Tempo Sumo Deadlifts w/ empty bar

Sumo Deadlift (4 x 5 @ 80% of 1RM)

*3 second eccentric.

Metcon (Time)

4 Rounds (16 Min Time Cap):

400m Run

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

4 Rounds (16 Min Time Cap):

200m Run

15 Med Ball Cleans (14/10)

read more →

4/27/19 OneMind Benefit WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Partner Wall Ball Shuffle

Then 2 Rounds:

10 Partner Wall Balls

10 Partner Underhand WB Tosses

10 Partner Alternating Box Jumps

5 Partner Synchronized Burpees

Metcon (AMRAP – Rounds and Reps)

Partner Workout

*One partner works for 30-seconds while the other rests.

​​​​​​18-Minute AMRAP of:

18 Wall-Ball Shots, 20# / 14#

18 Kettlebell Swings, 53# / 35#

18 Box Jumps, 24″ / 20″

18 Burpees to a 45lb Plate
-Scaled-

One partner works for 30-seconds while the other rests

​​​​​​18-Minute AMRAP of:

18 Wall-Ball Shots, 14# / 10#

18 Kettlebell Swings, 26# / 18#

18 Box Jumps, 18″ / 12″

18 Burpees to a 25lb Plate

https://www.gofundme.com/ene8s-one-mind

read more →

4/26/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

20 PT, 20 ATW

Then 2 Rounds 5 reps w/ empty bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ 2 second pause

Overhead Squat (5-5-4-3-3-3)

*Pause :02 first rep only.

Metcon (Time)

6 Rounds (15 min Time Cap):

11 OVHS (95/65)

22 Sit ups
-Scaled-

6 Rounds (15 min Time Cap):

11 OVHS (45/35)

22 Sit ups

-or-

6 Rounds (15 min Time Cap):

11 Goblet Squats (26/18)

11 Sit ups

read more →

4/25/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

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

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Jerk

Clean and Jerk (15 Minutes to test max!)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

30 DU’s

15 Power Cleans (135/95)

30 DU’s

15 HSPU
-Scaled-

13 Min AMRAP:

30 DU Taps/15 DU Attempts/30 SU’s

8 Power Cleans (75/55)

30 DU Taps/15 DU Attempts/30 SU’s

10 Push Ups

-1 Min Rest-

read more →

4/24/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

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

Then, 10 reps of each movement in WOD.

Double-Unders (Learn the skill!)

*If proficient in DUs, practice TUs !

Triple-Unders

Cindy (AMRAP – Rounds and Reps)

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

20 Min EMOM:

5 Jumping Pull Ups/Ring Rows

10 Band Assisted Push Ups

10 Air Squats

– :30 rest –

read more →

4/23/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then, Squat Warm Up (start @ air squats)

Back Squat (15 minutes to find 3RM!)

WOD Warm Up

20 PT, 20 ATW

Metcon (Time)

3 Rounds:

25 Cal Row

20 Alt DB Snatch (50/35)

400m Run
-Scaled-

3 Rounds:

15 Cal Row

16 Alt DB Snatch (25/15)

200m Run

read more →

4/22/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

:30 High Plank Hold

10 Partner Push Ups

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

Bench Press (4 x 8 @ 70-75%)

*Rest 2:30 between sets.

WOD Warm Up

Accumulate 1 Min Handstand Hold

Then 2 Rounds:

10 Alternating Jump Lunges

5 Strict Press

5 Push Press

Metcon (Time)

15-12-9

Push Press (95/65)(RX+115/85)

Box Jumps (30/20)

Then directly into….

15-12-9

Front Rack Lunges (95/65)(RX+115/85)

Burpees Over Bar
-Scaled-

Barbell (75/55)

Box (18/12)

-or-

12-9-6

Push Press (45/65)

Box Jumps Step Ups

Then directly into….

12-9-6

Front Rack Lunges (45/65)

Burpees to Box/Bench

read more →

4/20/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 each side Front Rack Mobility

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

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Hang Clean

Clean (4 x 2 @ 85% of 1RM)

*Pause :02 at knee first rep.

Metcon (Time)

Complete 8 Rounds w/ a partner, alternating movements:

15 TTB

10 Alternating Box Step Ups (50/35)

2 Lengths Farmer’s Carry AHAP
-Scaled-

Complete 8 Rounds w/ a partner, alternating movements:

15 K2E

10 Alternating Box Step Ups

2 Lengths Farmer’s Carry AHAP

read more →

4/19/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3 x 8 @ 75% of 1RM)

*2:30 rest between sets.

WOD Warm Up

20 Partner Wall Balls

10 Slow Ring Rows

10 Slow Dips

Metcon (Time)

For Time:

50-35-20

Wall Balls (20/14)

5-4-3

Bar Muscle Ups
-Scaled-

50-35-20

Wall Balls (20/14)

5-4-3

Pull Ups

Dips

-or-

30-20-10

Wall Balls (14/10)

5-4-3

Jumping Pull Ups/Ring Rows

Dips

read more →

4/18/19 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

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

2 Rds, 5 reps each w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Hang Power Snatch (hold catch)

Power Snatch (4 x 2 @ 90% of Max PS)

Metcon (Time)

5 Rounds:

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

5 Hang Squat Snatches

200m Run
-Scaled-

5 Rounds:

9 Push Press (45/35)

5 Hang Power Snatches

200m Run

-or-

5 Rounds:

9 DB Push Press (25/15)

6 Alternating DB Snatches

100m Run

read more →

4/17/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

Then 2 Rounds:

10 RDL’s (empty bar)

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

Then, 5 Tempo Deadlifts @ 50% (4 second pace)

Deadlift (4 x 5 @ 75-80%)

Metcon (Time)

For Time:

50 Double Unders

10 KB Swings (70/53)

50 Double Unders

20 KB Swings

50 Double Unders

30 KB Swings

50 Double Unders

20 KB Swings

50 Double Unders

10 KB Swings
-Scaled-

For Time:

25 Double Unders/50 Double Under Taps/50 Single Unders

5 KB Swings (26/18)

25 Double Unders/50 Double Under Taps/50 Single Unders

10 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

20 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

10 KB Swings

25 Double Unders/50 Double Under Taps/50 Single Unders

5 KB Swings

read more →

4/16/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

20 PT, 20 ATW

Then 2 Rounds:

5 Up/Down Dog

:30 Handstand hold

10 Strict Press (3 second eccentric)

10 Push Press (hold lockout)

Strict Press (3 x 10 @ 70% of 1RM)

*Rest 2:30 between sets.

Metcon (Time)

27-21-15-9

Calorie Row

Burpee Box Jumps (24/20)
-Scaled-

21-15-9

Calorie Row

Burpee Box Jumps

-or-

15-12-9

Calorie Row

Box Step Ups

Burpees to Box

read more →

4/15/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

10 Reps of each WOD movement

2 Minutes of Ankle Mobility

Pistols (*10 Minutes to work on pistol progressions!)

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
**25 min time cap.

-Scaled-

3/4 Angie (25 min time cap):

75 Pull Ups

75 Push Ups

75 Sit Ups

75 Air Squats

1/2 Angie (25 min time cap):

50 Pull Ups

50 Push Ups

50 Sit Ups

50 Air Squats

10 Rounds (25 min time cap):

5 Jumping Pull Ups/Ring Rows

5 Band Assisted Push Ups

5 Sit Ups

5 Air Squats

read more →

4/13/19 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

10 Drop Squats

10 Jump Squats

20 PT, 20 ATW

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

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance (Test 2RM!)

*Beginners, 4 x 3 @ moderate weight.

WOD Warm Up

WOD Warm Up:

2 Rounds 3 Reps w/ empty bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch (hold catch)

Metcon (Time)

3 Rounds:

20 Alternating DB Snatches (50/35)

10 Burpees over DB

Rest 3 min

3 Rounds:

10 Hang Power Snatches (95/65)

10 Burpees over Bar
-Scaled-

2 Rounds:

20 Alternating DB Snatches (20/15)

10 Burpees over DB

Rest 3 min

2 Rounds:

10 Hang Power Snatches (45/35) -or- 10 Alternating DB Snatches (20/15)

10 Burpees over Bar

read more →

4/12/19 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Supinated Ring Rows @3131

2 Light Turkish Getups (R)

10 Supinated Pendlay Rows (empty bar)

2 Light Turkish Getups (L)

10 Light KB Swings

Supinated Pendlay Row (5 x 7 AHAP)

*Superset w/ Turkish Getups 1L/1R AHAP

WOD Warm Up

2 Rounds 5 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (Time)

4 Rounds:

25 KB Swings (70/53)

15 Thrusters (95/65)

1 Min Plank Hold
-Scaled-

4 Rounds:

15 KB Swings (26/18)

10 Thrusters (45/35)

1 Min Plank Hold

read more →

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

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 →

11/16/18 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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

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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

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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

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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

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

read more →

7/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

read more →

7/7/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

read more →

7/6/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

20 Partner Push Ups

20 Partner Wall Balls

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 10 AHAP)

*Alternating steps

Metcon (No Measure)

12 Min EMOM

Min 1: 25 Push Ups

Min 2: 15 Wall Balls (20/14)

Min 3: 150m Row

Min 4: Plank Hold :45
-Scaled-

12 Min EMOM

Min 1: 12 Push Ups

Min 2: 10 Wall Balls (20/14)

Min 3: 100m Row

Min 4: Plank Hold :30

Accessory Work

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

read more →

7/5/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

2:00 Front Rack Mobility

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

RDL

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Clean

Clean (Test a heavy double!)

Metcon (Time)

3 Rounds:

20 Squats

9 Power Cleans (135/95)

7 Strict Pull Ups

400m Run
-Scaled-

3 Rounds:

14 Squats

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

7 Ring Rows

200m Run

Accessory Work

20 Turkish Getups (Slow and Steady!)

read more →

7/3/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

2 Wall Walks

2 Lengths Bear Crawl (slow pace)

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

Strict Press

Push Press

Split Jerk

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

Metcon (Time)

6 Rounds w/ a partner, alternating movements:

8 HSPU

10 Alternating DB Snatch (50/35)

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

6 Rounds w/ a partner, alternating movements:

8 Push Ups

10 Alternating DB Snatch (25/15)

12 Box Jumps (18/12)

Accessory Work

1k Row

read more →

7/2/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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!)

read more →

6/29/18 CrossFit near Haddonfield Collingswood Martlon

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Squat Warm Up

Front Squat (4 x 2 AHAP )

*2 second pause both reps

Metcon (Time)

3 Rounds:

800m Run

15 HSPU (RX+ strict HSPU)

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

200-400m Run

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

10 Goblet Squats (25/15)

Accessory Work

Lean-Away Ring Pull Up, 3 x 6

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

read more →

6/28/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 Box Step Ups

10 Box Jump-overs

Then 2 rounds 5 Reps each w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Snatch

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

*pause 2 seconds at knee first rep

Metcon (Time)

4 Rounds:

8 Power Snatch (95/65)

12 Pull Ups

50 Double Unders
-Scaled-

4 Rounds:

8 Alternating DB Snatch (25/15)

10 Ring Rows/Jumping Pull Ups

50 Single Unders

Accessory Work

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

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

read more →

6/27/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

15 Med Ball Cleans

30 Partner Wall Balls

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

RDL

Clean High Pull

Muscle Clean

Front Squat (Pause 2 seconds in hole)

Hang Power Clean (hold catch 2 seconds)

Hang Clean (pause 2 seconds at knee)

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Wall Balls (20/14)

12 Hang Power Cleans (135/95)

12 Burpees Over Bar
-Scaled-

3 Rounds:

12 Wall Balls

6 Hang Power Cleans (65/45)

9 Burpees Over Bar

-1 Min Rest-

Accessory Work

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

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

read more →

6/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

10 Jump Squats

10 Push Ups

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Push Press

5 OH Squats w/ 2 second pause

5 Split Jerks (hold split 3 seconds)

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

*Hold first split 3 seconds.

Metcon (Time)

21-15-9-6-3

Ring Dips

OH Squats (115/75)
-Scaled-

12-9-6-3-3

Ring/Box Dips

OH Squats (45/35)

Accessory Work

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

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

read more →

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

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)

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

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

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

Metcon (Time)

4 Rounds:

15 KB Swings (70/53)

5 KB Push Press Right Arm

15 KB Swings

5 KB Push Press Left Arm

10 V-ups

Cash Out: 400m Sprint
-Scaled-

3 Rounds:

10 KB Swings

5 KB Push Press Right Arm

10 KB Swings

5 KB Push Press Left Arm

10 V-ups

Cash Out: 400m Run

read more →

6/23/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

20 PT, 20 ATW

3 Wall Walks

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

Strict Press

Push Press

Jerk

Strict Press + Push Press + Jerk (Find Max!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

30 Double Unders

10 Right Arm Alt OH Lunge (50/35)

10 Left Arm Alt OH Lunge (50/35)
-Scaled-

10 Min AMRAP:

30 Single Unders

14 Alt OH Plate Lunge (25/15)

Accessory Work

Close Grip Bench Press, 3 x 10 @ 2211

read more →

6/22/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Squat Warm Up

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

Metcon (Time)

With a partner, sharing reps:

20 Burpees

100 Wall Balls (20/14)

20 Burpees

100 Push Ups

20 Burpees

100 TTB
-Scaled:

With a partner, sharing reps:

10 Burpees

50 Wall Balls (14/10)

10 Burpees

50 Push Ups

10 Burpees

50 K2E/Sit Ups

read more →

6/21/18 CrossFit Lessons Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Pause Jump Squats

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

RDL

Clean High Pull

Muscle Clean

Front Squat (Pause 2 seconds in hole)

Hang Power Clean

Hang Clean

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

*pause 2 seconds at knee first rep

Metcon (Time)

5 Rounds:

400m Run

8 Power Clean and Jerks (135/95)
-Scaled-

5 Rounds:

200m Run

8 Power Clean and Press (65/45) (or DB Clean and Press)

Accessory Work

KB Wall Sit, 3 x ME

read more →

6/20/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Air Squats

10 Drop Squats

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

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

Metcon (Time)

4 Rounds:

12 Alt DB Snatch (50/35)

20 box Jumps (24/20)

300m Row
-Scaled-

4 Rounds:

8 Alt DB Snatch (25/15)

12 Box Jumps/Step Ups

150m Row

Accessory Work

Plyo Push Ups, 4 x 10-15

read more →

6/19/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

300m Row

10 Band Pull Aparts

10 Ring Rows (3 second eccentric)

Then 2 Rounds w/ empty bar or light DB:

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

Fran (Time)

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

15-12-9

DB Thrusters

Jumping Pull Ups/Ring Rows

Weighted Pull-ups (5 x 5 AHAP)

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

Accessory Work

Hollow Hold Scissor Kicks, 4 x 20

https://www.instagram.com/p/Bj5H0P8j9F0/?hl=en&taken-by=functional.bodybuilding

read more →

6/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

25 Jumping Jacks

10 Jump Squats

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (4 x 3 @ 80-85% of max OHS)

*Pause 2 seconds in first two reps

Metcon (Time)

5 Rounds:

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

10 Burpees Over Bar

1:00 Rest

*15 Minute time cap
-Scaled-

5 Rounds:

5 Barbell Front Squats (65/45)

10 Burpees

1:00 Rest

Accessory Work

KB Deadbug, 3 x 20

https://www.instagram.com/p/Bj_ASf7jST7/?hl=en&taken-by=functional.bodybuilding

read more →

6/16/18 CrossFit near Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

15 Med Ball Cleans

2:00/side Front Rack Mobility

Then 2 Rounds w/ empty barbell:

5 RDL

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans (below knee)

Power Clean + Hang Power Clean (Find max! (1+1))

Metcon (AMRAP – Rounds and Reps)

15 Minute Partner AMRAP:

Partner 1: Max Calorie Row

Partner 2:

1 Round of:

12 Hang Power Cleans (95/65)

12 Box Jump Overs (24/20)

12 Pull Ups

*Score rounds completed (rounds box) and total calories (reps box)*
-Scaled-

12 Minute Partner AMRAP:

Partner 1: 15 Cal Row

Partner 2:

1 Round of:

5 Hang Power Cleans (65/45)

5 Box Jumps

5 Pull Ups/Ring Rows

*Switch roles once both partners have completed their respective task, resting until your partner is finished if you finish your task first.*

Accessory Work

DB Split Squats, 3 x 12L/12R AHAP

read more →

6/15/18 CrossFit near Haddonfield

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Rowling!

Then 2 Rounds:

10 Partner Wall Balls

10 Ring Rows @ 3111

10 Pendlay Rows

20 Jump Lunges

Pendlay Row (4 x 6 AHAP)

*Superset w/ Over-The-Shoulder Med Ball Toss x 5

Metcon (Time)

21-15-9

Wall Balls (20/14)

Alternating Box Step Ups (70/53)

Burpees to Bar
-Scaled-

15-12-9

Wall Balls (14/10)

Alternating Box Step Ups

Burpees to Bar

Accessory Work

Wall Walks, 4 x 5

read more →

6/14/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Plate Race!

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

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OHS

Hang Power Snatch

Hang Snatch

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

Metcon (4 Rounds for reps)

12 Min EMOM

Min 1: ME Air Squats :40

Min 2: ME TTB :40

Min 3: ME Push Ups :40
-Scaled-

12 Min EMOM

Min 1: ME Air Squats :30

Min 2: ME Sit Ups :30

Min 3: ME Push Ups :30

Accessory Work

GHD Back Extension, 3 x 10

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

read more →

6/13/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Jump Rope

20 Partner Push Ups

20 Partner Sit Ups

10 Glute Bridges

10 Supermans

10 Bench Press (empty barbell)

Bench Press (4 x 8 Unbroken @ challenging weight)

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

9 KB Deadlifts (70/53)

30 Double Unders

4 Lengths Farmer’s Carry (AHAP)
-Scaled-

9 Min AMRAP:

9 KB Deadlifts (light)

30 Single Unders

4 Lengths Farmer’s Carry (moderate)

Accessory Work

Alternating KB FR Strict Press, 4 x 6-8L/R (3 second eccentric)

read more →

6/11/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

50 Jumping Jacks

2 Rope Walks

10 DB Front Squats

10 DB Push Press

10 DB Thrusters

Rope Climb (4 x 1:00 ME attempts)

*Record your best set!

Accessory Work

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

Metcon (Time)

For Time:

4 rope climbs

16 thrusters (155/105)

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters
-Scaled-

4 rope walks

16 thrusters (45/35)

3 rope walks

12 thrusters

2 rope Walks

8 thrusters

read more →

6/9/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 PT, 20 ATW

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

10 Hollow Rocks

5 Strict Press (empty bar)

5 Push Press (empty bar)

Push Press (4 x 5 AHAP)

Metcon (Time)

3 Rounds:

500m Row (or Run!)

21 KB Swings (70/53)

12 Chin Ups
-Scaled-

3 Rounds:

200m Row (or Run!)

15 KB Swings (light)

9 Jumping Pull Ups/Ring Rows

read more →

6/8/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then Squat Warm Up

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

Metcon (Time)

Buy in: 100 Double Unders

21-15-9

Deadlifts (185/130)

HSPU

Cash Out: 100 Double Unders
-Scaled-

Buy in: 50-100 Single Unders

15-12-9

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

HRPU

Cash Out: 50-100 Single Unders

Accessory Work

GHD Sit Ups, 3×15

read more →

6/7/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Snatch” game

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

Snatch-Grip RDL

Muscles Snatch

Snatch High Pull

Hang Power Snatch (hold catch)

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

Metcon (AMRAP – Rounds and Reps)

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

Accessory Work

Weighted Push Up, 3 x 8-10 AHAP

read more →

6/6/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

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

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

400m Run
-Scaled-

9 Minute AMRAP:

7 DB Hang Power Cleans (25/15)

7 DB Push Press (25/15)

200m Run

Accessory Work

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

read more →

6/5/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

5 Reps of each movement in WOD

Max Height Box Jump (Distance)

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

Metcon (6 Rounds for time)

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

10 Box Jumps

15 TTB

20 Push-Ups

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

10 Box Step Ups

15 Sit Ups

15 Push Ups

20 Wall Balls (10lb)

read more →

6/4/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

20 PT, 20 ATW

10 Scap Pull Ups

10 Kips

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

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

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

Metcon (Time)

3 Rounds:

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

5 Muscle Ups

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

5 Muscle Ups
-Scaled-

3 Rounds:

10 DB Snatches (L) (20/15)

8 Pull Ups/Ring Rows

10 DB Snatches (R) (20/15)

8 Pull Ups/Ring Rows

Accessory Work

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

read more →

6/2/18 CrossFit near Camden NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Muscles Snatch

OH Squat

Snatch High Pull

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (2 x 3 @ 80%)

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

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

Annie (Time)

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

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

Accessory Work

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

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

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Metcon (Time)

For time:

400m Run

50 KB Swings (70/53)

400m Run

40 TTB

400m Run

30 Burpees to Bar (6in)

*16 Minute Time Cap
-Scaled-

For time:

200m Run

30 KB Swings (light)

200m Run

15 K2E/V-ups

200m Run

15 Burpees

200m Run

Accessory Work

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

read more →

5/31/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Metcon (AMRAP – Rounds and Reps)

With a partner, 12 Min AMRAP:

3-6-9-12-15

Box Jump-overs (24/20)

DB Hang Clean & Jerk (50/35)

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

With a partner, 12 Min AMRAP:

3-6-9

Box Jumps/Step Ups

DB Hang Clean & Press (25/15)

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

Accessory Work

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

read more →

5/30/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then, 2 Rounds:

7L/7R Single-Arm DB Bench Press

10 Diagonal Band Pull aparts

7 Pull Ups/Ring Rows @ 3131

5 Push Ups

5 Cal Row

Dumbbell Bench Press (5 x 10 AHAP)

*Alternate arms.

**Superset w/ weighted pull up.

Weighted Pull-ups (5 x 5 AHAP)

Metcon (Time)

5 Rounds:

20 Cal Row

25 Push Ups

25 Ring Rows
-Scaled-

4 Rounds:

10 Cal Row

15 Push Ups

15 Ring Rows

(:30 Rest)

Accessory Work

Banded Deadbug 3 x 20-30

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

read more →

5/29/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Reps of each WOD movement

Then…

10 Banded Good Mornings

10 Glute Bridges

10 Supermans

Halting Deadlift (4 x 6 AHAP)

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

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

Fight Gone Bad (3 Rounds for reps)

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

3 Rounds:

Wall Ball (14/10)

KB SDHP

Box Jump/Step Up

Push Press (45/35)

Row (Calories)

*:30 at each station, :30 rest.

read more →

5/25/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Rowling! (Hollow Rocks for partner in waiting)

10 Alt Turkish Getups (light)

Then 2 Rounds:

5L/5R Single-Arm Ring Rows

10 Dips

Front Lever (Learn a new skill!)

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

Metcon (Weight)

12 Min EMOM

Min 1: Row :30

Min 2: Alternating Turkish Getups :30 AHAP

Min 3: V-Ups :30

Accessory Work

Weighted Hollow Hold 4 x :30 seconds

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

read more →

5/24/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay

20 PT, 20 ATWs

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

Snatch-Grip RDL

Muscles Snatch

OH Squat

Snatch High Pull

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (4×2 @ 80-85% of max snatch)

Metcon (Time)

4 Rounds:

400m Run

12 Alternating DB Snatches (55/35)

12 TTB
4 Rounds:

200m Run

12 Alternating DB Snatches (light)

12 V-Ups

Accessory Work

Peg Board!

read more →

5/23/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jump Squats

10 Band Pull Throughs

10 Ring Rows (hold top of each rep)

10 Good Mornings

10 RDL’s

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

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

Metcon (3 Rounds for reps)

3 Rounds:

1 Min of KB Swings (70/53)

1 Min of Pull Ups

1 Min of Wall Balls (20/14)

1 Min Plank Hold

-1 Min Rest-
Scaled: 3 Rounds

:30 of KB Swings (70/53)

:30 Min of Pull Ups

:30 Min of Wall Balls (20/14)

:30 Min Plank Hold

-1 Min Rest-

Accessory Work

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

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

read more →

5/22/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball

Then 2 Rounds:

10 Cal Row

10 Jump Squats

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

(use empty barbell)

Thruster (Find 2RM from rig!)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

7 Cal Row

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

7 Box Jumps (24/20)
Scaled:

8 Min AMRAP

7 Cal Row

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

7 Box Jump/Step Ups

Accessory Work

DB Lateral Box Step Up and Over

3×20 step overs

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

read more →

5/21/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Synchronized Partner Burpees

10 Light DB Curl and Press

Squat Warm Up (skip HK, BK, JJ)

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

*3 second eccentric, all reps.

Metcon (AMRAP – Reps)

5 Min Burpee Test

-Rest 3 Min-

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

:20 Burpees

:40 Rest

-Rest 3 Min-

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

*score number of burpees completed in 5 min.

read more →

5/19/18 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Rowling! (Push Ups for partner in waiting)

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

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

Metcon (Time)

With a Partner,

100 Cal Row

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

Cash Out: 50 Burpees (alternating)
75 Cal Row

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

Cash Out: 30 Burpees (alternating)

Accessory Work

Band Tricep Pull Downs 3 x 20

read more →

5/18/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Overhead Squat (Find max double!)

*3 second pause first rep only

Metcon (Time)

5 Rounds:

14 OH Squats (95/65)

21 Pull Ups
Scaled: 5 Rounds

7 OH Squats (45/35)

14 Jumping Pull Ups/Ring Rows

(:30 Rest)

Accessory Work

Landmine Complex 3 x 5L/5R

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

read more →

5/17/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then…

2 Rounds, 3 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (pause 2 seconds at knee)

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

100m Run

15 Sit Ups

10 Push Ups

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

100m Run

10 Sit Ups

7 Push Ups

3 Squat Cleans (65/45)

read more →

5/16/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 reps each w/ empty bar:

Snatch-Grip RDL

Muscles Snatch

OH Squat

Hang Power Snatch

Hang Snatch

Hang Snatch (Find max triple!)

Metcon (Time)

6 Rounds:

10 Alternating DB Snatches (50/35)

10 Jump Lunges

4 Lengths Farmers Carry AHAP
5 Rounds:

10 Alt DB Snatches (25/15)

8 Alt Lunges

2 Lengths Farmers Carry AHAP

Accessory Work

Accumulate 3 Minutes of L-Sit

read more →

5/15/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

Then 2 Rounds:

3 Up/Down Dogs

3 Wall Walks

5 Push Ups

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

Handstand Push-ups (Learn the skill!)

*If proficient, deficit HSPU or Handstand Walk.

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

25 Double Unders

10 Push Press (135/95)

Rest 2 Min

5 Min AMRAP:

25 Double Unders

10 HSPU
5 Min AMRAP:

35 Single Unders

7 Push Press (75/50)

Rest 2 Min

5 Min AMRAP:

35 Single Unders

10 Push Ups

Accessory Work

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

read more →

5/14/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

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

Metcon (Time)

4 Rounds w/ a partner:

400m Run (together)

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

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

4 Rounds w/ a partner:

200m Run (together)

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

20 KB Swings (light) *Alt every 10 reps

Accessory Work

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

read more →

5/12/18 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

7 Thrusters (empty barbell)

3 Rope Walks

Rope Climb (Learn the skill!)

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

Metcon (AMRAP – Rounds and Reps)

21 Minute AMRAP, with a partner

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

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

5 Thrusters (65/55)

3 Rope Walks

10 Box Jumps

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

read more →

5/11/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (Time)

Buy in: 500m Row

4 Rounds:

50 Double Unders

10 Alternating Box Step Ups (85/60)

10 TTB

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

3 Rounds:

50 Single Unders

10 Alternating Box Step Ups (body weight)

10 K2E/Sit Ups

Cash Out: 250m Row

read more →

5/10/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Band Game”

Then…

20 PT, 20 ATW

10 Jump Squats

10 Ring Rows

Then 2 Rounds w/ empty bar:

5 Muscle Snatch

5 BTN Press

5 OH Squat (hold bottom)

5 Snatch Balance

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

*pause 2 seconds in hole both reps.

Metcon (Time)

For Time:

50 Burpees

50 Pull Ups

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

5 Burpees

5 Jumping Pull Ups/Ring Rows

5 Wall Balls (14/10)

-:30 Rest-

Accessory Work

Sled Drag!

read more →

5/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Metcon (AMRAP – Rounds and Reps)

4 3-Minute AMRAPS:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

*Rest 1 min between AMRAPs.

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

3 Power Cleans (65/55)

6 Push Ups

9 Air Squats

*Rest 1 min between AMRAPs.

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

read more →

5/8/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Inch Worms

10 Banded Good Mornings

10 Lateral Lunges

5 RDL’s (empty bar)

5 SDHP (empty Bar)

Then…

8 Tempo Sumo DL @ easy weight

Sumo Deadlift (3 x 8)

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

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 SDHP (135/95)

800m Run
Scaled: 15 Minute AMRAP

10 SDHP (95/65)

400m Run

-rest 1 min-

Accessory Work

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

read more →

5/7/18 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

PVC Game

Then, 2 Rounds:

10 PT 10 ATW

5 Up/Down Dogs

10 Jump Squats

10 Mt. Climbers

Then, 2 Rounds w/ empty barbell:

5 Strict Press

5 Push Press

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

Metcon (Time)

5 Rounds:

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

10 DB Hang Clean & Press (50/35)

20 Mt. Climbers
4 Rounds

10 Air Squats (or very light goblet squats)

10 DB Hang Clean & Press (20/15)

20 Mt. Climbers

-:30 rest-

Accessory Work

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

read more →

5/5/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

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

*Superset w/ ME Iso hold Chin Up

Metcon (Time)

For time, using a single dumbbell:

10 weighted pull-ups

40 OH lunges

10 weighted pull-ups

30 alternating snatches

10 weighted pull-ups

20 OH squats (10L/10R)

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Rx (50/35)
Scaled:

For time, using a single dumbbell:

10 jumping pull-ups

40 OH lunges

10 jumping pull-ups

30 alternating snatches

10 jumping pull-ups

20 OH squats (10L/10R)

10 jumping pull-ups

10 Turkish get-ups

10 jumping pull-ups

(20/10)

read more →

5/4/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (Test 1RM!)

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

50-60-75-85-90/95….

Metcon (Time)

For Time:

ME 1000m Row

-Rest 2:00-

200 Air Squats
Scaled:

For Time

500m Row

-Rest 2:00-

50-100 Air Squats

Accessory Work

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

read more →

5/3/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Accumulate 2:00 of Jump Rope

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (hold catch)

5 Hang Snatch (pause 2 sec at knee)

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

*2 second pause at knee both reps.

Metcon (AMRAP – Rounds and Reps)

10 Min, Ascending ladder:

1 HSPU

1 TTB

20 Double Unders

2 HSPU

2 TTB

20 Double Unders

3 HSPU

3 TTB

20 Double Unders

….
Scaled: 8 Min, Ascending ladder:

1 Push Up

1 K2E

20 Single Unders

2 Push Ups

2 K2E

20 Single Unders

3 Push Ups

3 K2E

20 Single Unders

….

read more →

5/2/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Med Ball Tic-Tac-Toe

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

Then 2 Rounds w/ empty bar:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

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

Metcon (Time)

5 Rounds:

7 Hang Power Cleans (135/95)

15 Pull Ups

200m Run
Scaled: 4 Rounds

7 Hang Power Cleans (65/55)

15 Ring Rows

100-200m Run

Accessory Work

Assault Bike :10 sprint, :20 Rest x 6

read more →

5/1/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

20 PT, 20 ATW

10 OHS with PVC

10 Glute Bridges

Then 2 rounds w/ empty bar:

5 Push Press

5 BTN Push Press

5 OH Squats (hold bottom)

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

*Pause 2 seconds in hole first two reps

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Push Press (115/80)

10 KB Swings (70/53)

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

10 Push Press (45/35)

10 KB Swings (light)

10 Box Jumps/Step Ups

-:30 rest-

Accessory Work

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

read more →

4/30/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Synchronized Partner Burpees

20 Partner Wall balls (light)

20 Partner Sit Ups

Then 2 rounds (solo):

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

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

:30 High Plank hold

Bench Press (Test 1RM!)

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

50-60-75-85-90/95….

**MUST USE SPOTTER

Metcon (AMRAP – Rounds and Reps)

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

20 Burpees

20 Wall balls (20/14)

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

10 Burpees

10 Wall Balls (14/10)

10 Sit Ups

read more →

4/28/18 CrossFit Free Trial NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run Carrying Med Ball

Pizza Delivery

Double-Unders (Learn the skill!)

*Or learn triple unders!

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

50 Double Unders

40 KB Swings (53/35)

30 Wall Balls (20/14)

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

10 V-ups
Scaled:

14 Minute AMRAP:

25 Mountain Climbers

20 KB Swings (light)

15 Wall Balls (14/10)

10 Alternating Reverse Lunges (body weight)

5 V-ups

Accessory Work

Try the peg board!

read more →

4/27/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills

-Duck/Chicken Walks

-Inch Worms

-Broad Jumps

-Cossack Squats

Then 2 Rounds:

5 Glute Bridges

5 Supermans

5 KB Deadlifts

5 RDL’s (empty barbell)

Deadlift (Test 1RM!)

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

50-60-75-85-90/95….

Metcon (Time)

4 Rounds:

400m Run

12 Box Jumps (30/24)
Scaled:

4 Rounds

200m Run

8 Box Jumps

read more →

4/26/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Hungry Hungry Hippos (crab walk)

Then, with empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

3 Position Clean (3 Sets w/ no misses)

-Position 1

-Above Knee

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

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

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled:

15-12-9

Cleans (75/55)

Box Dips/Push ups

Accessory Work

Handstand Workshop or Barbell Club!

read more →

4/25/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

3 Wall Walks

3 Slow Burpees

10L/10R Split Jerks (just footwork)

Then w/ empty barbell, 2 Rounds:

5 Strict Press

5 Push Press

5 Split Jerks (hold split 3 seconds)

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

*Hold both split jerks 3 seconds

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

9 HSPU

6 Burpees

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

7 Minute AMRAP:

6 Push Ups

4 Burpees

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

Accessory Work

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

read more →

4/24/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Accessory Work

Rowling

10 Med Ball Power Clean & Press

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

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

Metcon (No Measure)

12 Min EMOM

Min 1: 150m Row

Min 2: 15 TTB

Min 3: 12 Pull Ups
Scaled:

12 Min EMOM

Min 1: 75-100m Row

Min 2: 10 Hanging Knee Raises

Min 3: 10 Ring Rows

Accessory Work

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

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

read more →

4/23/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Alternating Turkish Get Ups

Squat Warm up

Back Squat (Test 1RM!)

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

50-60-75-85-90/95….

Metcon (Time)

For Time:

30 Alternating Turkish Get Ups (50/35)

(Rx+ cash out with 20 Burpees)
Scaled

20 Alternating Turkish Get Ups (20/10)

(10 Burpee cash out OPTIONAL)

Accessory Work

Plank March 3 x :30-45

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

read more →

4/20/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Wall Ball Race

Then, Squat Warm up

Front Squat (3×1@ 95% of 1RM)

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

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

Metcon (Time)

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

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

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

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

Accessory Work

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

read more →

4/19/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodge ball!

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Push Press

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

Metcon (Time)

30-20-10

DB Thrusters (35/25)

TTB
Scaled:

18-12-9

DB Thrusters (20/10)

V-Ups/Hanging Knee Raises

Accessory Work

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

read more →

4/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 minute sitting in bottom of squat

10 PT, 10 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

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

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

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

Metcon (AMRAP – Reps)

10 Minute EMOM:

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

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

Scaled:

10 Minute EMOM

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

Min 1: :30 of Single Unders

read more →

4/17/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jump Lunges

10 Lightly weighted alternating box step ups

2 Lengths OH Plate Carry (light)

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

*Superset with Box Jump AHAP x 5

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Burpee Box Jump-overs (24/18)

4 Lengths OH Plate Carry AHAP
Scaled: 12 Min AMRAP

5 Burpees

10 Box Jumps (easy height)

4 Lengths OH Plate Carry (moderate)

-1 min rest-

Accessory Work

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

read more →

4/16/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

2 Lengths Bear Crawl

3 Inch Worms (w/ push up)

5 Ring Rows (slow)

5 V-ups

5 Glute Bridges

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

:30 High Plank hold

Bench Press (3×1@ 95% of 1RM)

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

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

Metcon (Time)

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

5 Pull Ups

10 Push Ups

15 Sit ups

20 KB Swings (70/53)
Scaled:

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

5 Pull Ups/Ring Rows

10 Push Ups

10 Sit ups

10 KB Swings (Light)

Accessory Work

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

read more →

4/14/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Relay

2:00L/2:00R Ankle Mobility

20 Partner Wall Balls

Pistols (Learn the single leg squat!)

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

1-Mile Run (Time)

Max Effort 1-Mile Run
*Rest 4 Minutes

then, 400m Run.

400m Run (Time)

Max Effort 400m Run

Accessory Work

Plank March 3 x :30-45

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

read more →

4/11/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Musical Wall Balls

Then, 2 Rounds:

10 Jump Squats

10 Sit Ups

5 Muscle Snatch

5 BTN Press

5 OHS (pause 3 seconds in hole)

Overhead Squat (Find 5RM!)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

10 Chin Ups

5 OH Squats (95/65)

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

Scaled: 8 Min AMRAP

10 V-Ups

10 Banded Chin Ups

5 OH Squats (light) -or- Goblet Squats

read more →

4/13/18 CrossFit Friday the 13th

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm up

Back Squat (3×1@ 95% of 1RM)

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

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

Metcon (Time)

42-30-18

Wall Balls (20/14)

KB Swings (70/53)

Cash Out: 30 Hollow Rocks
Scaled:

15-12-9-6-3

Wall Balls (14/10)

KB Swings (light)

Cash Out: 30 Hollow Rocks

read more →

4/12/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Partner Med Ball Side Shuffle Pass

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee)

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

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

14 Cal Row

14 Hang Power Cleans (95/65)

14 Burpees

-REST 4 MIN-

5 min AMRAP:

12 Cal Row

12 Hang Power Cleans (95/65)

12 Burpees
Scaled:

5 Min AMRAP:

8 Cal Row

8 Hang Power Cleans (Light, focusing on technique)

8 Burpees

-REST 4 MIN-

5 min AMRAP:

8 Cal Row

8 Hang Power Cleans (Light, focusing on technique)

8 Burpees

Accessory Work

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

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

read more →

4/10/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

20 PT, 20 ATW

10L/10R Split Jerks (just footwork)

Then w/ empty barbell, 2 Rounds

5 Strict Press

5 Push Press

5 Split Jerks (hold split 3 seconds)

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

Metcon (Time)

5 Rounds:

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

50 Double Unders

4 Lengths Farmers Carry AHAP
Scaled:

4 Rounds

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

50 Single Unders

4 Lengths Farmers Carry (moderate weight)

Accessory Work

Pull Up Isometric Hold 4 x 3, 10 second holds

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

read more →

4/9/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 “Frames” of Rowling

Then 2 Rounds:

5 Inch Worms

5 Good Mornings

5 RDL’s

*using empty barbell

Then, 8 Tempo deadlifts using < 50%

Deadlift (3×1@ 95% of 1RM)

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

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

Metcon (AMRAP – Reps)

2 Rounds for max reps:

2 Min Box Jumps (24/18)

-1 min rest-

2 Min HSPU

-1 min rest-

2 Min Pull Ups

-1 min rest-
2 Rounds for max reps:

2 Min Box Step Ups

-1 min rest-

2 Min Push Ups

-1 min rest-

2 Min Ring Rows

-1 min rest-

read more →

4/6/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

5 Up/Down Dogs

10 Partner Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×1@ 95% of 1RM)

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

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

Helen (Time)

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

200m Run

12 KB Swings

10 Ring Rows

Accessory Work

Plank Waves 3 x 1 min of continuous waves

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

read more →

4/7/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

then 2 Rounds

10 Jump Squats

10 Sit Ups

5 Muscle Snatch

5 BTN Press

5 OHS (pause 3 seconds in hole)

Back Rack Lunge (4 x 8 @ AHAP)

*Alternating steps

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

10 Chin Ups

5 OH Squats (95/65)

-1 Min Rest-
Scaled:

8 Min AMRAP

10 V-Ups

10 Banded Chin Ups

5 OH Squats (light) -or- Goblet Squats

read more →

4/4/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

100 Single Unders

2 Rounds, 5 Reps each w/ empty barbell

Muscle Clean

Strict Press

Clean High Pull

Push Press

Hang Power Clean (hold catch 3 seconds)

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

Metcon (Time)

For Time:

1 Push Press (135/95)

10 Double Unders

2 Push Press

20 Double Unders

3 Push Press

30 Double Unders

4 Push Press

40 double Unders

5 Push Press

50 Double Unders

4 Push Press

40 Double Unders

3 Push Press

30 Double Unders

2 Push Press

20 Double Unders

1 Push Press

10 Double Unders
Scaled:

*Push Press light to focus on technique

*Single Unders

Accessory Work

5 Min practicing handstand holds

read more →

4/3/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Relay

Then 2 Rounds:

10 Pendlay Row (empty barbell)

5 Push Ups

5 Ring Rows

3 Slow Burpees

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

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

Metcon (Time)

5 Rounds:

12 Burpee Box Jumps (24/20)

12 Push Ups

12 KB Swings (70/53)
Scaled:

4 Rounds

8 Burpee Box Jumps (20/12)

8 Push Ups

8 KB Swings (light)

Accessory Work

3 attempts ME plank hold

read more →

4/2/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3×1@ 95% of 1RM)

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

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Cal Row

10 Wall Balls (20/14)

15 V-Ups
Scaled:

8 Min AMRAP

8 Cal Row

10 Wall Balls (14/10)

12 Sit Ups

Accessory Work

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

read more →

4/5/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

4 Reps each movement w/ empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (pause 2 seconds at knee)

Hang Squat Snatch (pause 2 seconds in hole)

Snatch (Find max double!)

*2 second pause below knee both reps.

Metcon (Time)

10 Rounds (12 minute time cap):

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

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

2 Turkish Getups (1 each side) (light)

100m Run

read more →

3/31/18 CrossFit Trial Classes

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run Carrying Med ball

Max Height Box Jump (Distance)

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

Metcon (4 Rounds for time)

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

Row 500m

10 Burpees

20 Jump Lunges

Run 400m

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

Every 8 Minutes, for 32 Minutes (4 sets)

Run 200m

10 Burpees

20 Jump Lunges

Row 250m

read more →

3/30/18 CrossFit Collingswood Haddonfield Mount Laurel

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3×1@ 95% of 1RM)

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

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Alternating DB Snatch (50/35)

15 TTB

4 Lengths OH Plate Carry AHAP
Scaled:

7 Min AMRAP:

10 Alt DB Snatch (light)

12 Sit Ups

4 Lengths OH Plate Carry (light)

Accessory Work

3 x 5L/R KB Windmill

*Show control!

read more →

3/27/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay!

Then 2 Rounds:

3 Up/Down Dogs

20 High Knees

20 Butt Kicks

5L/R Bottoms Up KB Press (light)

2 Lengths FR Farmers Carry (moderate weight)

Zots Press (4 x 5 AHAP)

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

Metcon (Time)

4 Rounds:

15 Box Jumps (30/24)

400m Run
Scaled:

4 Rounds:

10 Box Jumps/Step Ups (18/12)

200m Run

read more →

3/28/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 Reps each w/ empty barbell:

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee

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

Metcon (Time)

10-1:

Power Cleans (185/135)

Chest-to-bar Pull Ups
Scaled:

8-1

Power Cleans (technique-based weight)

Pull Ups/Ring Rows

Accessory Work

3x 5L/R Seated Med Ball Toss AHAP

read more →

3/29/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Row

25 Single Unders

10 Partner Wall Balls

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

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

*pause in hole 3 seconds both reps

Metcon (Time)

In teams of two, sharing reps:

100 Double unders

75 Partner Sit Ups

75 Wall Balls (20/14)

1000m Row

75 Wall Balls (20/14)

75 Partner Sit Ups

100 Double Unders
Scaled:

In teams of two, sharing reps:

500m Row

30 Partner Sit Ups

30 Wall Balls (14/10)

100 Single Unders

30 Wall Balls

30 Sit Ups

500m Row

Accessory Work

Shoulder Taps 3×20

read more →

3/26/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Plate Race!

Then 2 Rounds:

5 Inch Worms

10 Banded Good Mornings

10 Light KB Swings

10 Push Ups

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

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

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Ring Dips

10 Push Ups

20 KB Swings (70/53)
Scaled:

8 Min AMRAP:

10 Box Dips

10 Push Ups

10 KB Swings (light)

-30 Second Rest-

Accessory Work

Assault Bike 5 x :15 sprint :45 rest

read more →

3/23/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down Dogs

10 Ply Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

4 Rounds:

10 Alternating Lunges (50/35)

20 Wall Balls

300m Row
4 Rounds:

10 Alternating Lunges (body weight)

10 Wall Balls

150m Row

read more →

3/22/18 CrossFit Fundamentals

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW, 20 Jump Squats

2 Rounds, 3 Reps each w/ empty barbell

Muscle Clean

Strict Press

Clean High Pull

Push Press

Hang Power Clean

Push Jerk

Hang Squat Clean

Split Jerk

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

Metcon (Time)

15-12-9-6-3

DB Hang Clean and Jerks (50/35)

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

15-12-9-6-3

DB Hang Clean and Press (20/10)

Jumping Pull Ups/Ring Rows

Accessory Work

200 Double Unders -or- practice triple unders!

read more →

3/21/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 reps each w empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (hold catch 3 seconds)

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

Metcon (Time)

3 Rounds:

30 KB Swings (70/53)

30 Burpees

30 V-Ups
Scaled:

4 Rounds

12 KB Swings (35/18)

10 Burpees

15 Sit ups

Accessory Work

Accumulate 3:00 of L-Sit/Hold

read more →

3/20/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

20 Front Jacks

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

10 Pendlay Row w empty barbell (tempo)

10 K2E

:30 Ring Support (scaled: box support)

Back Lever (Learn the skill!)


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

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

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

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

8 Pendlay Row (135/95)

12 TTB

Farmers Carry 6 Lengths of Floor (AHAP)
Scaled:

10 Minute AMRAP

8 Pendlay Row (light)

12 K2E/Sit Ups

Farmers Carry 4 Lengths

read more →

3/19/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

For Time:

50 Pull Ups

400m Run

75 Push Ups

400m Run

100 Squats
Scaled:

25 Jumping Pull Ups

200m Run

30 Push Ups

200m Run

50 Squats

(200m Run)

Accessory Work

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

read more →

3/16/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

400m Run

30 Partner Wall Balls

3 Rope Walks

Rope Climb (Learn the skill!)

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

(Rx+ Legless or weighted!)

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

10 Box Jumps (24/18)

15 Burpees

20 Wall Balls (20/14)

2 Rope Climbs
Scaled:

10 Minute AMRAP

6 Box Jumps/Step Ups

6 Burpees

6 Wall Balls

1 Rope Walk

-1 Min rest-

Accessory Work

3 x 10 pistols (RX+ weighted pistols)

read more →

3/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Crab walk soccer!

Then 2 rounds (empty bar where needed):

5 Inch Worms

5 RDL

5 SDHP

5 Push Press

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

Deadlift (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 SDHP

10 Push Press

*Rx (115/75)
Scaled:

7 Min AMRAP:

7 SDHP (75/55)

7 DB Push Press (25/15)

Accessory Work

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

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

read more →

3/14/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Single Unders

1:00 Front Rack Mobility

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

Muscle Clean

Clean High Pull

Front Squat (pause 3 seconds in hole)

Hang Power Clean

Hang Squat Clean (pause 2 seconds at knee)

Clean (Find max double!)

*w/ 2 second pause below knee both reps.

Metcon (Time)

For Time:

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

10 Double Unders

2 Power Cleans

20 Double Unders

3 Power Cleans

30 Double Unders

4 Power Cleans

40 double Unders

5 Power Cleans

50 Double Unders

4 Power Cleans

40 Double Unders

3 Power Cleans

30 Double Unders

2 Power Cleans

20 Double Unders

1 Power Clean

10 Double Unders
Scaled:

*Power Cleans light to focus on technique

*Single Unders

read more →

3/13/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down dogs

:30 Hang from rig

5 Jump Squats

5 V-ups

1 Wall Walk

Then, 4 Reps each movement w/ empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (pause 2 seconds at knee)

Hang Squat Snatch (pause 2 seconds in hole)

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

Metcon (Time)

3 Rounds:

40 TTB

25 HSPU
Scaled:

3 Rounds:

25 Sit Ups

15 Push Ups

Accessory Work

3 x 20 Dual KB Psoas March

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

read more →

3/12/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (3 Rounds for reps)

Tabata Pull Ups

Rest 1 Min

Tabata KB Swings (70/53)

Rest 1 Min

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

Tabata Ring Rows

Rest 1 Min

Tabata KB Swings (light)

Rest 1 Min

Tabata Alternating Lunges

Scaled Option 2:

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

read more →

3/9/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

then 2 rounds:

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

Bench Press (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

6 Rounds with a partner, alternating complete rounds:

10 KB Deadlifts (70/53)

25 KB Swings (70/53)

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

10 Light KB Deadlifts

10 Light KB Swings

100-200m Run

read more →

3/8/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up (include bottoms up KB press)

Front Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

10-1

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

TTB

Cash Out: 100 Double Unders
7-1

Thrusters (light)

Sit Ups

Cash Out: 100 Singles

Accessory Work

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

read more →

3/7/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

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

Weighted Chin-Ups (4×5 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

12 Pull Ups

12 HSPU

-Rest 2 min-

4 Minute AMRAP

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

100m Row
Scaled:

4 Min AMRAP

8 Ring Rows

8 Push Ups

-Rest 2 min-

4 Min AMRAP

3L/3R Light DB Push Press

75m Row

Accessory Work

Planks 3 x 1:30

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

read more →

3/6/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

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

Muscle Snatch

OH Squat (3 second pause in hole)

Sn Balance

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

Metcon (Time)

21-15-9

Alternating DB Snatch (50/35)

Burpee Box Jumps (24/18)
Scaled:

*15-12-9

*(25/10)

*Box jump (no burpee)

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

3/5/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

2 Rounds, 3 Reps each w/ empty barbell:

Muscle Clean

Clean High Pull

Front Squat

Hang Power Clean (hold catch)

Squat Clean (Pause @ knee 2 seconds)

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

Clean (3×2 @ 80-90% of 1RM Clean)

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

Karen (Time)

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

7 Min AMRAP

7 Wall Balls

:30 rest

read more →

3/1/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

Metcon (Time)

21-15-9-6-3

HSPU

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

15-12-9-3

Push Ups -or- Pike Push Ups

Pull Ups -or- Ring Rows

Accessory Work

GHD Sit Ups 3 x 10-15

read more →

2/28/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Strict Press (Find 5RM!)

Metcon (2 Rounds for reps)

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

Scaled

7 Min EMOM:

4 Burpees

5 Wall Balls

Accessory Work

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

read more →

2/27/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

5 Power Cleans (155/105)

600m Run
Scaled

10 Minute AMRAP:

5 Power Cleans (light)

200-400m Run

read more →

2/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

**3×3@ 85-90% of 1RM

Metcon (Time)

4 Rounds:

25 Air Squats

20 Sit Ups

15 KB Swings (70/53)
Scaled

4 Rounds:

15 Air Squats

12 Sit Ups

9 KB Swings (light)

Accessory Work

KB Windmill 3 x 5L/5R

read more →

2/24/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Tire Flips (3 x 1 Min ME)

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

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Push Ups

10 Alternating Lunges

100m Row

20 Push Ups

20 Alternating Lunges

200m Row

30 Push Ups

30 Alternating Lunges

300m Row

….

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

Accessory Work

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

read more →

2/22/18 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

Annie (Time)

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

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

read more →

2/16/18 CrossFit Classes

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

Metcon (Time)

For Time:

20 Alternating Pistols

30 Burpees

40 Double Unders

5 Lengths Farmer’s Carry AHAP

40 Double Unders

30 Burpees

20 Alternating Pistols

Cash Out: ME 2 minute row

read more →

2/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Handstand Walk (Learn the skill!)

Handstand Push-ups (Learn the skill!)

Metcon (6 Rounds for time)

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

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Balls (20/14)
Scaled

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

10 Ring Rows

15 Sit Ups

15 Push Ups

20 Wall Balls (10lb)

read more →

2/12/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

*Use same weight as 2/2/18

*Working sets, 3×5 @ 80%

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

6 Burpees

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

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

8 Minute AMRAP:

6 Burpees

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

read more →

2/10/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

1 DB Snatch

1 Goblet Squat

1 Sit up

2 DB Snatches

2 Goblet Squats

2 Sit Ups

….

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

Accessory Work

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

read more →

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

CrossFit Turbocharged – CrossFit

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

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

Metcon (Time)

5 Rounds:

7 Deadlifts (135/95)

10 HSPU

Cash Out: Burpees

Scaled 25

Rx 50

Rx+ 75

Accessory Work

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

read more →

2/7/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (4 x 5 AHAP)

*Superset with Pendlay Row

Pendlay Row (4 x 8 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

12 TTB

16 Wall Balls (20/14)

18 Cal Row

read more →

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

CrossFit Turbocharged – CrossFit

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

Metcon (Weight)

9 Minute EMOM

Min 1: 10 Power Cleans (135/95)

Min 2: 10 Box Jumps (24/18)

Min 3: 30 Double Unders
Scaled: 9 Min EMOM

Min 1: 6 Power Cleans

Min 2: 10 Box Jumps (18”)

Min 3: 30 Single Unders

Accessory Work

Turkish Getups 3x5L/5R AHAP

read more →

2/5/18 CrossFit Super Bowl Philadelphia Eagles

CrossFit Turbocharged – CrossFit

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

10-6-5-5-5-5

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

Metcon (Time)

“Dirty Birds”

3 Rounds:

20 KB Swings (70/53)

20 Jump Lunges

-Rest 2 min-

3 Rounds

20 Push Ups

20 Mt. Climbers

:45 Side plank each side

Accessory Work

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

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

read more →

2/3/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

Clean and Jerk (Test max!)

*2 Months and Under:

Learn proper technique!

Metcon (Time)

For Time:

30 KB Swings (70/53)

40 Ring Rows

500m Row

40 Ring Rows

30 KB Swings

Cash Out: 1:30 Wall Sit
Scaled:

5 Rounds

7 KB Swings

10 Ring Rows

100m Row

Cash Out: 1:00 Wall Sit

read more →

2/2/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Back Squat (3×5 @ 80% of 1RM)

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

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

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

Metcon (Time)

5 Rounds:

10 Ring Dips

15 Wall Balls (20/14)

3 Bear Crawls
*Scale for ring dips:

box dips or HRPU

read more →

1/30/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

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

10-6-5-5-5-5

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

Complete 3×5 @ 80%.

Metcon (Time)

For Time:

40 Cal Row

40 Burpee Pull Ups
Scaled:

20 Pull ups

20 Burpees

30 Cal Row

Accessory Work

3×8-10L/R DB Bent Row

read more →

1/29/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Overhead Squat (4 x 3 )

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

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Box Jumps (24/18)

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

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

read more →

1/27/18 CrossFit Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

Double-Unders (Finally learn DU’s !!)

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

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100m Row

10 Bench Press (135/95)

Farmer’s Carry AHAP (5 lengths of floor)

read more →

1/26/18 CrossFit Classes

CrossFit Turbocharged – CrossFit

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

Superset with Box Jump AHAP x 5

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

read more →

1/25/18 CrossFit near Philly

CrossFit Turbocharged – CrossFit

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

*with 2 second pause below knee both reps.

Metcon (Time)

21-15-9

HSPU

Power Cleans (155/105)

Accessory Work

Turkish Getup 3 x 5L/5R AHAP

read more →

1/24/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches (50/35)

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

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

Burpees (stepping over DB)

Accessory Work

Assault Bike

3 Rounds :10 on, :10 off

-Rest 1 min and repeat

read more →

1/23/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

*Double bounce first two reps

Metcon (Time)

For Time with a Partner:

50 KB Swings (70/53)

100 Pull Ups

150 Push Ups

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

read more →

1/19/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

Pendlay Row (4 x 6 AHAP)

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

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

1/18/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

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

Metcon (Weight)

10 Minute Alternating EMOM:

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

Min 2: 8 Strict Pull Ups

Accessory Work

Iso hold Pull Ups

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

read more →

1/17/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

*w/ 2 second pause at top

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

Fight Gone Bad (3 Rounds for reps)

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

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1/15/18 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Rope Climb (Learn to climb to the top!)

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

Metcon (Time)

4 Rounds:

1 Rope Climb (or 2 rope walks)

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

10 Pistols (5L/5R)

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

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1/13/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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

*With 3 second eccentric.

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

*With 3 second eccentric.

Metcon (Time)

5 Rounds:

5 Chin Ups

10 V-Ups

15 Air Squats

400m Run
*Scaled: 200m Run

Accessory Work

Turkish Getups 3x 5L/5R AHAP

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1/12/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

*Use split jerk in complex.

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

Accessory Work

KB Windmill 3x 5L/5R

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1/11/18 CrossFit Near Philadelphia

CrossFit Turbocharged – CrossFit

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

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

1 Wall Ball (20/14)

1 Burpee

1 TTB

2 Wall Balls

2 Burpees

2 TTB

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

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1/10/18 CrossFit For Beginners

CrossFit Turbocharged – CrossFit

Hang Snatch (Find 3RM)

*2 second pause below knee first two reps

Metcon (Time)

4 Rounds:

12 HSPU

9 Deadlifts (155/105)

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

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1/9/18 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Bench Press (4 x 7 AHAP)

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

Metcon (Time)

For time, with a partner:

100 Box Jumps (24/18)

50 KB Swings (70/53)

100 Push Ups

50 KB Swings

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

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1/8/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

Grace (Time)

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

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

Accessory Work

3 second eccentric pull ups 4×5

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1/6/18 CrossFit Turbocharged Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Power Cleans (185/135)

15 Burpees

4 Lengths Farmer’s Carry AHAP

Accessory Work

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

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1/5/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (Build to a heavy double)

2x through complex without dropping

Metcon (Time)

4 Rounds:

300m Row

21 Sit Ups (Rx+ weighted sit ups)

12 OH Squats (95/65)

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1/4/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

Establish a heavy triple.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 Pull Ups

18 Wall Balls (20/14)

36 Double Unders

Accessory Work

Renegade Row

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

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1/3/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

Metcon (Weight)

12 Minute EMOM

Min 1: 2 Turkish Getups AHAP

Min 2: :30 Push Ups

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

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

Accessory Work

Shoulder Taps 3 x 5L/5R

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1/2/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat (4 x 5 at a challenging weight)

*3 second eccentric + 3 second pause in hole

Metcon (Time)

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

10 Lateral Box Jumps (24/20)

15 Thrusters (75/55)

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

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12/30/17 CrossFit New Year

CrossFit Turbocharged – CrossFit

Dumbbell Bench Press (4×8 AHAP)

*Superset w supinated Pendlay Row

Supinated Pendlay Row (4×8 AHAP)

Metcon (Time)

4 Rounds:

10 Alternating Pistols

20 Push Ups

500m Row

Accessory Work

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

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12/29/17 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

3 second eccentric + 3 second pause in hole.

Metcon (Time)

For Time:

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

30 Box Jumps (24/18)

30 Med Ball Cleans AHAP

200 Double Unders

30 Med Ball Cleans AHAP

30 Box Jumps

30 Single-Arm KB Thrusters

Accessory Work

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

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12/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (No Measure)

12 Min Alt EMOM:

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

Min 2: 12 C2B Pull Ups

Min 3: :30 farmers carry AHAP

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12/26/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Max Box Jump (Test your best box jump!)

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

4 Turkish Getups (2L/2R)

20 KB Swings (70/53)

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

20 Mt. Climbers

Accessory Work

GHD Sit Ups 3×10

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12/23/17 Happy Holidays!

CrossFit Turbocharged – CrossFit

Weighted Chin-Ups (4×6 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Thrusters (135/95)

4 Burpees

5 Ring Dips

6 Wall Balls (20/14)

7 Deadlifts (135/95)

-1 Min Rest-

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12/22/17 CrossFit Philly

CrossFit Turbocharged – CrossFit

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

*then drop sets 2×6 unbroken

Metcon (AMRAP – Reps)

5 Min AMRAP

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

Metcon (Distance)

5 Min AMRAP

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

Accessory Work

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

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12/21/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

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

Handstand Walk (Progressions for learning the skill!)

*Only if HSPU is good.

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

*Only if HSPU is good.

Cindy (AMRAP – Rounds and Reps)

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

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
RX+ ONLY!

Accessory Work

3 x 20 Dual KB Psoas March

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12/20/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Power Clean (Find 3RM!)

Metcon (Time)

4 Rounds:

400m Run

75 Double Unders
Scale: 125 Singles + 5 burpees

Accessory Work

3×20 (10L/10R) Bent Single-Arm DB Row

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12/19/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Snatch (3×3 @ 75% of max snatch)

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

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Alt DB Snatches (50/35)

10 Box Jumps (24/18)

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12/16/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

*3 Second Eccentric

Metcon (Time)

For time:

25 Calorie Row

12 Hang Squat Cleans (185/125 lbs)

20 Calorie Row

9 Hang Squat Cleans

15 Calorie Row

6 Hang Squat Cleans

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12/15/17 CrossFit Cherry Hill Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

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

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

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

Metcon (Time)

100 Wall Balls (20/14) for time.

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

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12/13/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Clean and Jerk (Find max!)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Box Jumps (24/20)

7 Burpees

7 Kettlebell Swings (70/53)

Accessory Work

10 Wall Walks

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12/12/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

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

Metcon (Time)

5 Rounds:

10 OH Alt Lunges (hold single plate OH)

15 Sit Ups

25 Double Unders

Accessory Work

3×10 tempo push ups @ 2-2-2

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12/9/17 CrossFit Training

CrossFit Turbocharged – CrossFit

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

2k Row (Time)

Max Effort 2k Row

2k Row (Time)

Max Effort 2k Row

Accessory Work

20 Turkish Getups

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12/8/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (5 x 5 AHAP)

*Superset w Pendlay Row

Pendlay Row (5 x 5 AHAP)

To be completed immediately after Pull Ups

Metcon (Time)

15 Deadlifts (225/155)

15 HSPU

10 Deadlifts

10 HSPU

5 Deadlifts

5 HSPU

3 Deadlifts

3 HSPU

Cash Out: 30 Strict TTB or Knees to Elbow

Accessory Work

Tempo push ups @ 2-2-2

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12/7/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

8 Min EMOM

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

5 Box Jumps (24/18)

10 V-ups

-rest 3 min-

5 Min AMRAP:

8 Burpees

8 Alternating DB Snatch (50/35)

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12/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (4×3 @ 85-90% of 3RM)

*double bounce first rep

Metcon (Time)

5 Rounds (16 Minute Time Cap):

-200m Run

-20 Wall Balls (20/14)

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

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12/5/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

3 second hold split jerk only

Metcon (3 Rounds for reps)

12 Minute EMOM:

Min1 – 10 DB Push Press (35/25)

Min 2 – :40 of Double Unders

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

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12/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Metcon (AMRAP – Rounds and Reps)

35 Minute Partner AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

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

Double-Unders (Learn the skill!)

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12/1/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Box Squat (4 x 5 AHAP)

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (3 Rounds for reps)

Tabata HSPU (or Push Ups)

Tabata Box Jumps

Tabata Burpees

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11/29/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Muscle-ups (Learn a new skill!)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

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

6 burpee box jump-overs (24/18)

200m Run

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11/28/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

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

Metcon (Time)

4 Rounds using same single KB for all movements:

10 KB Swings (5L/5R)

10 Goblet Squats

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

10 Alt KB Lunges

5 KB Sit Ups

2 Turkish Getups

-Rest 1 min-

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11/27/17 CrossFit Cyber Monday

CrossFit Turbocharged – CrossFit

Thruster (Find 3RM!)

Take from rig, not from floor!

Metcon (Time)

21-15-9

DB Squat Clean Thrusters (50/35)

Pull Ups

*15 minute time cap

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11/24/17 CrossFit Black Friday

CrossFit Turbocharged – CrossFit

Clean (3×3 @ 85% max clean)

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

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

Metcon (Time)

21-15-9

Deadlifts 225/155

Pull Ups

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11/22/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

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

Metcon (Time)

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

20 Sit Ups

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

10 Sit ups

10 Push Ups

Accessory Work

Battle Rope

:10 seconds on, :10 off for 2 minutes

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11/21/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Front Squat (4×2 @ 85-90% of 2RM)

Then drop sets, 2×8 unbroken

Metcon (Time)

4 Rounds:

5 Hang Power Clean (155/105)

12 Box Jumps (24/18)

30 Double Unders

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11/20/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

*Jerk can be split or push, athlete preference.

Metcon (4 Rounds for reps)

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

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

Post number of wall ball shots completed each round.

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11/17/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Front Rack Lunge (4 x 10 AHAP)

*Alternating steps

*5 steps, turn around, 5 steps back

*compare to 8/19/17

Metcon (AMRAP – Rounds)

Death By Sprint
*Once eliminated, rest 3 min and complete