CrossFit Turbocharged WOD (Workout of the Day) and Blog

3/5/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 3 Rounds:

3 Up-Downs

5/5 SA DB Deadlift

5/5 SA DB Upright Row

5/5 SA DB Bent Row

:20 Hollow Hold

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1:00 – Alt. DB Swings

1:00 – Single DB Bent Row

1:00 – Single DB Flutter Kicks*

*Hold DB at extension above chest

-1:00 Rest b/t Rounds-

Finisher

5 Min AMRAP:

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R

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3/4/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

15 “Partner” Push Ups

Partner SU race!

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Thrusters

5 Push Jerks (hold dip!)

Strict Press + Push Press + Jerk (Build to a heavy set of (1+1+1)!)

*Push Jerk

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – 20 Wall Balls (20/14)

MIN 2 – 60 Double Unders

MIN 3 – Push Ups (RX+ Feet Elevated Decline Push Ups)

(Score is Total Push-Ups)
15 Min EMOM:

MIN 1 – 20 Wall Balls (14/10)

MIN 2 – 30 Double Unders or 60 Single Unders

MIN 3 – Alt. High Plank Shoulder Taps

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3/3/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

10 Bootstrappers

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 K2E

Then, 1 Round w/ Empty Bar:

5 Hang Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

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

*Pause :02 all reps

Metcon (Time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)

15 TTB

10 Up-Downs Over Bar

(Score is slowest time)
-Scaled-

EVERY 3:00 x 5 SETS

10 Front Squats (65/55)

10 K2E or Sit Ups

10 Up-Downs

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3/2/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

10 Alt. Lunge & Reach

10 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

Snatch Balance

OHS

Snatch Balance + OHS (3 x (2+2) @ 75-85% of 1RM OHS)

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

20 Alt. DB Snatch (50/35)

20 Single DB Suitcase Alt. Lunges*

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

*Switch hands after 10 Lunges.
-Scaled-

11 Min AMRAP:

20 Alt. DB Snatch (20/15)

20 Single DB Suitcase Alt. Lunges*

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

*Switch hands after 10 Lunges.

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3/1/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

10 Alt High Plank Shoulder Taps

10 Up-Downs

Then 2 Rounds:

5 HRPU

5/5 Single Leg Glute Bridges

5 RDL (:03 eccentric)

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

Metcon (Time)

FOR TIME (15 min cap):

50 Box Jumps (20/18)

400m Run

50 Hand Release Push-Ups

400m Run

50 Box Jumps
-Scaled-

FOR TIME (15 min cap):

30 Box Jumps or Alt. Step Up (18/12)

200m Run

20 Hand Release Push-Ups

200m Run

30 Box Jumps or Alt. Step Ups

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2/28/21 CrossFit Sunday Sweat! Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

into…

3 Rounds:

30 Single Unders

5 Inch Worms

30 Mountain Climbers

5 Push Ups

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 Tuck-Ups

20 Alt. Skier Jumps

20 Double Unders

1:00 Cardio Choice

-Rest 1:00-

12 Min AMRAP:

20 V-Ups

20 Alt. Sit Throughs

20 Alt. Jump Lunges

1:00 Cardio Choice

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2/27/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Lunge and Reach

10 PT

10 ATW

10 Air Squats (pause :02)

10 Burpees

Then 1 Round 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (Build to a moderate-challenging set of (1+1))

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

16 Min AMRAP:

40 DB Front Squats (50/35)

20 Burpees Over DB

40 Alt. DB Step-Ups (24/20)

20 Burpees Over DB

40 Alt. Pistol Squats

20 Burpees Over DB

*Only 1 partner works at a time. Share reps any way.
-Scaled-

IN TEAMS OF 2…

16 Min AMRAP:

30 DB Front Squats (25/15)

20 Up-Downs

30 Alt. DB Step-Ups (18/12) or Bodyweight Step-Ups

20 Up-Downs

30 Air Squats

20 Up-Downs

read more →

2/26/21 CrossFit Home-WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Cardio Choice

:30 High Plank

10 Alt. Renegade Rows

into…

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

MOVT 1 – DB Deadlift

MOVT 2 – DB Swing

*Both movements = 1 Set (Use light DB!)

Metcon (AMRAP – Rounds and Reps)

WOD:

5 Rounds of…

4 Min AMRAP:

7/7 SA DB Deadlift

20 High Plank DB Pull Throughs

Max DB Swings in remaining time

-Rest 1:00 b/t Rounds-

*Start From the Top w/ Each AMRAP.

read more →

2/25/21 CrossFit for Beginners South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

10 PT

10 ATW

20 Single Unders

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press (Hold lockout)

5 Push Press (:03 eccentric)

Double-Unders (Learn the Skill!)

*If proficient, reverse SU/DU!

Metcon (Time)

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (155/105)

50-50-50

Double Unders

(Rest 2:00)

21-15-9

Shoulder to Overhead (115/75)

50-50-50

Double Unders
-Scaled-

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (85/60)

25-25-25

Double Unders

(Rest 2:00)

15-12-9

Shoulder to Overhead (45/35)

25-25-25

Double Unders

*No DUs? 50-50-50 Single Unders.

read more →

2/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up-Downs

5 Scap Pull Ups or Scap Ring Rows

10 Alt. Reverse Lunges

5 Kipping Swings or Hollow Rocks

5 Slow Push Ups

5 Pull Ups or Ring Rows

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Supinated Pendlay Row (:03 eccentric)

Supinated Pendlay Row (3-4 x 6 AHAP)

*:03 eccentric all reps.

Metcon (Time)

3 Rounds:

25 Push Ups

15 Pull Ups

20 Alt. Front Rack Lunges (95/65)
-Scaled-

6 Rounds:

9 Push Ups

7 Band-Assisted or Jumping Pull Ups

8 Alt. Front Rack Lunges (65/55)

read more →

2/23/21 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

10 Alt. Groiners

10 MB Thrusters

:20 Wrist/Forearm Stretch

Then, 1 Round w/ Empty Bar:

7 Clean High Pulls

7 Muscle Cleans

10 Alt. Elbow Punches

7 Hang Power Cleans

4 Push Press

4 Split Jerks (hold split :02)

Power Clean + Split Jerk (Build to a heavy set of (1+2)!)

Metcon (Time)

4 Rounds:

30 Wall Balls (20/14)

400m Run
-Scaled-

4 Rounds:

20 Wall Balls (14/10)

200m Run

read more →

2/22/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 Alt. Lunges

15 Jumping Jacks

Then 1 Round:

5/5 Leg Swings

10 Bootstrappers

8 Alt. Cossack Squats

5 Sumo Deadlifts @ 3131 (empty bar)

5 Sumo Good Mornings (empty bar)

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

5 Deadlifts (255/175)

10 Box Jump Overs (24/20)

15 Sit-Ups
-Scaled-

12 Min AMRAP:

5 Deadlifts (135/95)

10 Box Jump Overs or Step Overs (18/12)

10 Sit-Ups

read more →

2/21/21 CrossFit Home WOD – Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

5 Up-Downs

5 Slow Push Ups

10 Tuck Ups

10 DB Swings

Metcon (AMRAP – Reps)

TABATA, 8 ROUNDS (:20 ON / :10 OFF)

Tabata 1 – Burpee + Extra Push-Up

Tabata 2 – Alt. Single Leg V-Ups

Tabata 3 – Alt. Sit Outs

Tabata 4 – DB Swings

*1:00 Rest b/t Tabatas.

read more →

2/20/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

5 Up/Down Dog

5 Scap Pull Ups or Scap Ring Row

10 Bootstrappers

5 Kipping Swings or Hollow Rocks

5 Pull Ups or Ring Rows

Then, 1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (3 x 3 @ 85%)

*Pause :02 all reps.

Metcon (Time)

IN TEAMS OF 2…

16 Rounds:

6 Front Squats (155/105)

8 C2B Pull-Ups

*P1 performs a full round while P2 rests. Alternate every round.

*Athlete should choose options to move unbroken.
-Scaled-

IN TEAMS OF 2…

16 Rounds:

6 Front Squats (95/65)

8 Pull-Ups or Jumping Pull Ups or Ring Rows

read more →

2/19/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Jumping Jacks

40 Mountain Climbers

30 Jumping Jacks

20 Hollow Rocks

10/10 Single Leg Glute Bridges

Metcon (Time)

ON AN 8:00 CLOCK…

2:00 Cardio Choice

40 Cross-body Mountain Climbers

30 DB Toe Taps

20 Alt. Jump Lunges

Max Plank Hold in Remaining Time

-Rest 2:00-

ON AN 8:00 CLOCK…

2:00 Cardio Choice

20 Alt. Jump Lunges

30 DB Toe Taps

40 Cross-body Mountain Climbers

Max Plank Hold in Remaining Time

Finisher

5 Sets:

8/8 Slow DB Bent Over Row

8/8 Slow DB Single Arm Floor Press

read more →

2/18/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

5 Kipping Swings

5 K2E

Then 2 Rounds:

5/5 Leg Swings

5 Bootstrappers

6 Alt. Cossack Squats

5 Sumo Deadlifts @ 3131 (empty bar)

5 Sumo Good Mornings (empty bar)

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

Metcon (Time)

4 Rounds:

15 TTB

10 Deadlifts (225/155)

400m Run
-Scaled-

4 Rounds:

10 K2E or Hollow Rocks

10 Deadlifts (95/65)

200m Run

read more →

2/17/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Partner Burpees

15 Partner Med Ball Cleans

20 Partner Wall Balls

Then 1 Round w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (Pause :02 @ knee)

5 Hang Cleans

Hang Power clean + Hang Clean (4 Sets @ 85-90% of 1RM Hang Power Clean)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

5-10-15-20…and so on

Wall Balls (20/14)

DB Hang Cleans (35/20)

HRPU
-Scaled-

13 Min AMRAP:

5-10-15-20…and so on

Wall Balls (14/10)

DB Hang Cleans (20/10)

HRPU or PU to Box/Bench

read more →

2/16/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, BK, JJ

10 Paused Jump Squats

1:00 Jump Rope

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

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

*Pause :02 all reps.

Metcon (AMRAP – Reps)

4 Rounds:

ON A 4:00 RUNNING CLOCK…

400m Run

10 Power Snatch (135/95)

Max Double Unders in Time Remaining

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

ON A 4:00 RUNNING CLOCK…

200m Run

10 Power Snatch (65/55) or Alt. DB Snatch (25/20)

Max Single Unders in Time Remaining

(Rest 1:00 b/t Rounds)

read more →

2/15/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up-Downs

5/5 Split Squats

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 Pull Ups or Ring Rows

Then, 1 Round:

10 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Strict Press + Push Press (3 x (3+1) @ 75-85% of 1RM Strict Press)

Metcon (Time)

FOR TIME:

40 KB Swings (70/53)

30 Single DB Alt. Step-Ups (50/35) || (24/20)*

20 Pull Ups

10 HSPU (RX+ Strict)

20 Pull Ups

30 Single DB Alt. Step-Ups

40 KB Swings

*DB Can be held in any way above the waist.
-Scaled-

FOR TIME:

40 KB Swings (26/18)

30 Single DB Alt. Step-Ups (25/15) || (18/12)*

20 Jumping Pull Ups or Ring Rows

10 DB Strict Press (25/15) or Box HSPU

20 Jumping Pull Ups or Ring Rows

30 Single DB Alt. Step-Ups

40 KB Swings

read more →

2/14/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

5 Single DB RDL (:03 eccentric)

5 Push Ups

5 Inch Worms

5/5 DB Renegade Row*

*Complete 5 rows (L) while right hand rests on floor, then complete 5 rows (R) while left hand rests on floor.

Metcon (Weight)

2 Rounds…

E2MOM x 10 MIN:

10 Single DB Bent Rows

10 Burpees

10 V-ups

-Rest 1:00 b/t Rounds-

Finisher

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

* 1 set = both movements.

read more →

2/13/21 CrossFit Haddonfield Collingswood Marlton Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Alt. Lunge & Reach

Partner Single Under Race!

Then 2 Rounds:

5 HRPU

10 Straight-Leg Sit Ups

10 Jump Squats

10 DB Thrusters

Floor Press (3 x 8-10 AHAP)

*Tempo 22X1

Metcon (Time)

IN TEAMS OF 2…

3 Rounds (20:00 Cap):

60 Double Unders

60 Sit-Ups

400m Team Run

60 Box Jumps (24/20)

60 Wall Balls (20/14)

*P1 works while P2 rests. Split work evenly as needed. Run together.
-Scaled-

IN TEAMS OF 2…

3 Rounds (20:00 Cap):

30 Double Unders or 90 Single Unders

40 Sit-Ups

200m Team Run

40 Box Jumps (18/12)

40 Wall Balls (14/10)

read more →

2/12/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 5 Min AMRAP:

40 Mountain Climbers

30 Alt. Skier Jumps

20 Hollow Rocks

10 Alt. Single DB Up-Downs

Metcon (AMRAP – Reps)

8 Min EMOM:

12 Alt. Single DB Up-Downs

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt. Single Arm KB/DB Swings

MIN 2 – :45 Mt. Climbers

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Alt. Skier Jumps

Finisher

1 Round:

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

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2/11/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 PT

20 ATW

10 Up-Downs

10 Air Squats (slow!)

10 DB Swings

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Overhead Squat (4 x 4 @ 80-85%)

Metcon (Time)

For Time:

30 DB Devil’s Press (50/35)

(8:00 time cap!)
-Scaled-

(25/15)

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2/10/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Jumping Jacks

5 Push Up To Down Dog

10 Kipping Swings

5 Tuck Ups

1 Wall Walk

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Clean Pull + Power Clean (3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 TTB

9 Handstand Push-Ups

9 DB Power Cleans (50/35)

-Rest 1:00-

6 Min AMRAP:

6 TTB

6 Handstand Push-Ups

8 DB Power Cleans (50/35)
-Scaled-

9 Min AMRAP:

9 K2E

9 DB Push Press (20/15)

9 DB Power Cleans (20/15)

-Rest 1:00-

6 Min AMRAP:

6 K2E

6 DB Push Press

6 DB Power Cleans

read more →

2/9/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 Single Unders

10 Scap Pull-Ups or Scap Ring Rows

20 Single Unders

10 Kipping Swings or :20 Active Hang

20 Single Unders

10 Kipping Pull Ups or Ring Rows

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

5/5 KB Deadlift

10 Burpees

5/5 KB Swing

Weighted Pull-ups (3 x 5-8 AHAP)

*:03 Eccentric

Metcon (No Measure)

20 Min EMOM:

MIN 1 – 5 Muscle-Ups

MIN 2 – 40 Double Unders (:50 cap)

MIN 3 – 20 KB Swings (70/53)

MIN 4 – 20 Push Ups

MIN 5 – :50 Single Arm KB Suitcase Hold*

*Switch arms at :25 mark.
-Scaled-

20 Min EMOM:

MIN 1 – 7 Pull Ups or 10 Ring Rows

MIN 2 – 20 Double Unders or 40 Single Unders (:50 cap)

MIN 3 – 20 KB Swings (26/18)

MIN 4 – 20 Push Ups to Bench/Box

MIN 5 – :50 Single Arm KB Suitcase Hold*

*Switch arms at :25 mark.

read more →

2/8/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 High Knees

10 Bootstrappers

10 Alt. Groiners

5 Paused Jump Squats

10 Hollow Rocks

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 31X1

Front Squat (5-5-5-5)

*Tempo @ 31X1

Metcon (Time)

4 Rounds:

14 Alt. Front Rack Lunges (155/105)

400m Run
-Scaled-

4 Rounds:

14 Alt. Front Rack Lunges (95/65)

200m Run

read more →

2/7/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Alt. Windmills

5/5 DB Deadlifts

10 Alt. Skier Jumps

5/5 DB Swings

25ft Crab Walk

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Air Squats

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 KB/DB Swings

1:00 Sit Ups

1:00 Rest

read more →

2/6/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds, :20 ON :10 OFF:

Paused Jump Squats

Up-Downs

Push Ups

Then, 2 Rounds

5 Muscle Clean

5 Hang Power Clean

10 Alt. Elbow Punches

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Push Press (5-5-5-5)

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

E2MOM x 16 MINUTES:

20 Alt. Box Jumps (24/20)*

Max Alt. Burpees to Plate (25) in Remaining Time…

*P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps.
-Scaled-

E2MOM x 16 MINUTES:

20 Alt. Box Step Ups (18/12)

Max Alt. Up-Downs to Plate (10) in Remaining Time…

read more →

2/5/21 CrossFit At-Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

10 Alt. Groiners

20 Single Unders

10 Bootstrappers

20 Single Unders

10 Hollow Rocks

Metcon (5 Rounds for time)

Every 4:00 for 20:00 (5 sets):

10/10 Split Squats

15 Goblet Squats

20 Alt. Quad Heel Taps (L+R = 1 Rep)

30 Double Unders

Finisher

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

read more →

2/4/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

5 Scap Pull Ups

5 Kipping Swings

5 K2E (RD2: TTB)

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance (to power position)

Hang Power Snatch

Hang Power Snatch (4 x 3 @ 80-85%)

*Pause :02 knee first rep.

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

7 Power Snatches (115/75)

14 TTB

200m Run
-Scaled-

11 Min AMRAP:

7 Power Snatches (65/55)

14 K2E

100-200m Run

read more →

2/3/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

20 Front Jacks

10 Alt. Groiners

10 Paused Jump Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

3 Push Press

3 Split Jerk (hold dip :02)

Clean + Front Squat + Jerk (15 min to build to challenging load for complex!)

Grace (Time)

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

DB Grace (30/20)

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2/2/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 Up-Downs

Then, Partner Single Under Race!

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Good Morning

Clean High Pull

Tuck Ups

Deadlift (4 x 4 @ 75-85%)

*:03 eccentric all reps

Metcon (Time)

10 Rounds:

25 Double Unders

8 KB Swing (70/53)

12 Sit-Ups
-Scaled-

10 Rounds:

12 Double Unders or 25 Single Unders

8 KB Swing (26/18)

12 Sit-Ups

read more →

2/1/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. PVC Pass Through Lunges

10 Scap Pull Ups or Scap Ring Rows

5 Muscle Clean & Press

5 HRPU

Then 2 Rounds:

5 Pull Ups or Ring Rows

5 Hang Power Cleans (empty bar)

10 Alt. Front Rack Lunges (empty bar)

:20 OH Hold (empty bar)

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

Metcon (Time)

3 Rounds:

25 Push Ups

15 Pull Ups

20 Alt. Overhead Lunges (95/65)
-Scaled-

6 Rounds:

9 Push Ups

7 Band-Assisted or Jumping Pull Ups

8 Alt. Overhead (45/35) or Front Rack Lunges (65/55)

read more →

1/31/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 9 Min EMOM:

Min 1 – :30 Alt. Reverse Lunges

Min 2 – :30 Alt. High Plank Shoulder Taps

Min 3 – :30 Alt. Sit-Thrus

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Lunge(L) + Lunge(R) + Push-Up

MIN 2 – Max Hollow Rocks

MIN 3 – Max Alt. Sit-Thrus

MIN 4 – Max Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

Finisher

5 Min AMRAP:

20 Alt. Lying Heel Taps

10 DB Curl + Press

read more →

1/30/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Cossack Squats

10 Hollow Rocks

5/5 Single Leg RDL (Light KB/DB)

Then 2 Rounds:

1/1 Bodyweight Turkish Getup

5 Barbell Good Mornings (:03 Eccentric)

5 Barbell Push Press (:03 Eccentric)

Turkish Get Up (10 min to build to a challenging 1/1)

Metcon (AMRAP – Rounds)

IN TEAMS OF 2…

15 Min AMRAP:

5 Deadlift (225/155)(RX+275/195)

10 Up-Downs

15 Tuck-Ups

*100m Run after each full round

**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 100m together each round.
-Scaled-

(135/95)

read more →

1/29/21 CrossFit At-Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run, Bike, Row, or Jump Rope

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

5/5 DB Deadlifts

10 Mt. Climbers

5/5 DB High Pulls

10 Alt. Sit Thrus

5/5 DB Snatches

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

30 Cross-Body Mt. Climbers

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

10 Min AMRAP:

30 Alt. Sit Thrus

20 Russian Twists (L+R= 1 Rep)

1:00 Cardio Choice

read more →

1/28/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Up-Downs

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then 1 Round:

5 Scap Pull Ups or Ring Rows

5 KB Deadlifts

5 KB Front Squats

10 Kipping Pull Ups or Ring Rows

10 KB Swings

10 Single KB Thrusters

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Handstand Push-ups (Learn the skill!)

Metcon (Time)

9-18-36

HSPU

Pull Ups

Wall Balls (20/14)

KB Swings (70/53)
-Scaled-

9-18-27

Pike Push Up or DB Strict Press (25/15)

Band-Assisted/Jumping Pull Ups or Ring Rows

Wall Balls (14/10)

KB Swings (26/18)

read more →

1/27/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Groiners

10 Paused Jump Squats

1:00 Jump Rope

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Clean + Front Squat (3 x (1 + 2) @ 85% of 1RM Clean)

Metcon (Time)

4 Rounds:

50 Double Unders

5 Hang Squat Cleans (135/95)(RX+185/135)

16 Box Jump Overs (24/20)

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

25 Double Unders or 50 Single Unders

5 Hang Squat Cleans (95/65)

16 Box Jump Overs or Alt. Step Overs (18/12)

(Rest 1:00 b/t Rounds)

read more →

1/26/21 CrossFit Classes Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Push Up to DD

10 Burpees

10 Scap Pull Ups or :15 Active Bar Hang

Then 2 Rounds:

5/5 DB Bent Row (:03 Eccentric)

:30 High Plank on DBs

5 Kipping Swings

5 K2E (RD2: TTB)

Weighted Push-Up (3 x 8-12 AHAP)

*Rest 2:00 b/t sets

Metcon (No Measure)

20 Min EMOM:

MIN 1 – 10-15 TTB

MIN 2 – 30 Ball Slams (20/14)(RX+40/25)

MIN 3 – 15 Push Ups

MIN 4 – 20 Alt. Renegade Rows (35/25)

MIN 5 – Active Rest (Jog in place)
-Scaled-

20 Min EMOM:

MIN 1 – 10-15 K2E

MIN 2 – 30 Ball Slams (14/10)

MIN 3 – 15 Push Ups to Bench/Box

MIN 4 – 20 Alt. Renegade Rows (15/10)

MIN 5 – Active Rest (Jog in place)

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1/25/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK, BK, JJ

Then, 2 Rounds:

3 Inch Worms

10 Bootstrappers

10 Tuck Up

5 Sumo RDL (:03 eccentric)

5 SDHP

Sumo Deadlift (Build to a challenging set of 5 reps!)

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Metcon (Time)

Buy In: 400m Run

Then, 21-15-9…

Shoulder to Overhead (95/65)

Sumo Deadlift High-Pull

Sit-Ups

Cash Out: 400m Run
-Scaled-

Buy In: 200m Run

Then, 15-12-9…

Shoulder to Overhead (65/45)

Sumo Deadlift High-Pull

Sit-Ups or Tuck Ups

Cash Out: 200m Run

read more →

1/24/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

3 Min AMRAP:

30 Single Unders

5 Burpees

10 Alt. Sit Outs

2 Rounds:

10 DB RDL

10 DB Swings

5 Tuck Ups

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – Max DB Swings

MIN 2 – Max Alt. Sit Outs

MIN 3 – Max Alt. High Plank DB Pull-Throughs

MIN 4 – Max Bicycle Crunches*

MIN 5 – Max Cardio Choice

MIN 6 – Rest

*L+R = 1 Rep

read more →

1/23/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

20 PT

20 ATW

Then 2 Rounds:

5 Up/Down Dog

10 Alt. Groiners

10 Air Squats @ 2121

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

Hang Power Snatch

BTN Push Press (Snatch-Grip)

OH Squat (pause :02)

Hang Snatch (15 Min to build to heavy single!)

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Muscle Cleans

Front Squats

Metcon (Time)

IN TEAMS OF 2…

20 Rounds:

3 Front Squats (135/95)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.
-Scaled-

(85/60)

read more →

1/22/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

Then 2 Rounds:

5/5 DB Deadlift

5/5 DB Power Clean

5/5 DB Push Press

Metcon (AMRAP – Reps)

5 ROUNDS (:45 ON / :15 OFF)

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Single DB Push Press*

MOVT 3 – Alt DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Rounds-

*Hold DB Across Chest

Finisher

3 Sets:

15 DB Zottman Curls

15 Single DB Bent Rows

-Rest as Needed b/t Sets-

read more →

1/21/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Up-Downs

1:00 Jump Rope

10/10 DB Swings

Then, 2 Rounds:

12 Alt. High Plank Shoulder Taps

8 HRPU

10 Hollow Rocks

8 Kipping Swings (RD2: K2E)

:20 Glute Brigde Hold

Floor Press (3 x ME AHAP)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

75 Double Unders

25 KB Swings (70/53)

20 KB Alt. Reverse Lunges

15 TTB

:30/:30 KB Suitcase Hold
-Scaled-

20 Min AMRAP:

30 Double Unders or 75 Single Unders

15 KB Swings (26/18)

12 KB Alt. Reverse Lunges

15 K2E

:30/:30 KB Suitcase Hold

read more →

1/20/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

8 Alt. Groiners

8 Push Ups to Down Dog

8 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press (:02 Pause in Dip)

Thruster (15 min to build to a heavy triple!)

Metcon (Time)

For Time:

800m Run

30 Thrusters (115/75)

30 Burpees Over Bar
-Scaled-

400-600m Run

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

30 Up-Downs Over Bar

read more →

1/19/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 RDL @ 3131 (empty bar)

Then, 2 Rounds:

12 Paused Jump Squats

5 Good Mornings (empty bar)

8 Alt. Cossack Squats

Max Height Box Jump (Distance)

Max Height Box Jump

WOD Warm Up

Build to deadlift load for WOD!

Metcon (Time)

3 Rounds:

15 Deadlifts (185/135)

15 Box Jumps (24/20)

Immediately Into…

3 Rounds:

12 Deadlifts (225/155)

12 Box Jumps
-Scaled-

3 Rounds:

10 Deadlifts (95/65)

16 Alt. Step Ups (18/12)

Immediately Into…

3 Rounds:

8 Deadlifts (95/65)

12 Alt. Step Ups

read more →

1/18/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

1 Round:

10 Alt. Reverse Lunges

7/7 DB Swings

5/5 DB Upright Row

1 Round:

10 Alt. Jump Lunges

7/7 DB Hang Power Clean

5/5 DB Strict Press From Split

Then, 1 Rounds w/ Empty Bar:

5 Muscle Clean

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (Hold Split :02)

Push Press + Split Jerk (3 x (1 +2) @ 80-90%)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

8 Alt. DB Hang Split Snatch (50/35)

12 Sit-Ups

(Rest 1:00)

3 Min AMRAP:

Max Distance Sprint
-Scaled-

(25/15)

read more →

1/17/21 CrossFit Sunday Sweat! (Home WOD)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Cross-Body Mt. Climbers (L+R=1 Rep)

10 DB Deadlifts (:03 eccentric)

5 DB High Pulls

5 DB SDHP

5 DB Strict Press

Metcon (No Measure)

15 Min EMOM:

MIN 1 – :50 DB Sumo Deadlift High-Pull

MIN 2 – :50 DB Push Press

MIN 3 – :50 Mountain Climbers

Finisher

6 Min EMOM:

MIN 1 – :30 DB Curl

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

read more →

1/16/21 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Up-Downs

5/5 KB Deadlifts (:03 eccentric)

5/5 KB Swings

5 KB Swings

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Power Clean (3 x 2 @ 85-90%)

*Pause :02 @ knee first rep

Metcon (Time)

IN TEAMS OF 2…

3 Rounds:

400m Run

30 Power Clean (115/75)

50 KB Swings (70/53)

*Run is completed together. Split work evenly. One partner works while other rests.
-Scaled-

IN TEAMS OF 2…

3 Rounds:

200m Run

20 Power Clean (75/55)

40 KB Swings (26/18)

*Run is completed together. Split work evenly. One partner works while other rests.

read more →

1/15/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then 2 Rounds:

10 Hollow Rocks

10 Paused Jump Squats

10 Tuck Ups

10 Alt. Cossack Squats

Metcon (AMRAP – Rounds and Reps)

2 Sets:

10 Min AMRAP…

1:00 Cardio Choice

20 Russian Twists (L+R=1 rep)(RX+ 20/10)

40 Double Unders

20 DB Front Squats

20 Alt. Skier Jumps

-2:00 Rest b/t Sets-

Finisher

3 Rounds, :20 ON | :10 OFF

-Leg Raises over DB

-Hollow Flutter Kicks

*1 Round = both movements.

read more →

1/14/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Lunge & Reach

:15 DB Front Rack March (Left Arm)

:15 DB Front Rack March (Right Arm)

:20 Crab Walk…2 steps FWD + 2 steps REV (…repeat)

5 Up-Down Dog

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

3 Push Press

3 Split Jerk (Hold Split :02)

Split Jerk (3 x 2 @ 80-90%)

Metcon (No Measure)

20 Min EMOM:

MIN 1 – :45 Max Single DB Front Rack Alt. Step-Ups (35/20lb)(24/20″)

MIN 2 – :45 Max Strict Ring Dips

MIN 3 – :45 Plank Hold (RX+ 45/25)

MIN 4&5 – 1:45 ME Run (200m intervals)
-Scaled-

20 Min EMOM:

MIN 1 – :30 Max Single DB Front Rack Alt. Step-Ups (20/15lb)(18/12″)

MIN 2 – :30 Max Box/Bench Dips

MIN 3 – :30 Plank Hold

MIN 4&5 – 1:30 ME Run (100m intervals)

read more →

1/13/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 JJ

10 PT

10 ATW

10 Tempo Air Squats (2121)

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

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

Metcon (Time)

20-16-12

Alt. DB Squat Snatch (50/35)

Up-Downs Over DB
-Scaled-

20-16-12

Alt. DB Snatch (35/20)

10-10-10

Up-Downs Over DB

read more →

1/12/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Butt Kicks

10 Push Up to Down Dog

20 “Partner” Up-Downs

10 Scap Pull Ups

Then 2 Rounds:

5 RDL

5 Pendlay Row (:03 eccentric)

5 Pull Ups or Ring Rows

Pendlay Row (3-4 x 7 AHAP)

*Pause at chest all reps!

Metcon (AMRAP – Reps)

5 Min AMRAP:

5 Strict Pull-Ups

7 HRPU

(Rest 2:00)

5 Min AMRAP:

Max Distance Run (100m = 1 rep)

(Rest 2:00)

5 Min AMRAP:

5 Pull-Ups (RX+ C2B)

7 HRPU
-Scaled-

5 Min AMRAP:

5 Band-Assisted Pull Ups or Ring Rows

7 HRPU

(Rest 2:00)

5 Min AMRAP:

Max Distance Run

(Rest 2:00)

5 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

7 HRPU

read more →

1/11/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Partner” Plate Race!

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

12 Tuck Ups

5 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

Sumo Deadlift (3-4 x 4 @ 80-85%)

*:03 eccentric all reps!

*No Touch & Go!

Metcon (Time)

3 Rounds:

6 Deadlifts (315/225)

12 V-Ups

72 Double Unders
-Scaled-

3 Rounds:

6 Deadlifts (135/95)

12 Tuck Ups

36 Double Unders/Plate Hops or 72 Single Unders

read more →

1/10/21 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Alt. Cossack Squats

10 Hollow Rocks

5/5 Split Squats

5/5 DB Curl

5/5 DB Strict Press

Metcon (AMRAP – Rounds and Reps)

3 Rounds…

9 Min AMRAP:

1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

20 DB Curl + Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up

read more →

1/9/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

Then 2 Rounds:

10/10 KB ATW

5/5 KB Halos

5/5 KB Deadlifts

5/5 KB Swings

5/5 KB High Pulls

5/5 KB Push Press

Kettlebell Snatch (Learn the skill!)

*If proficient, build to challenging 4/4.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP*:

400m KB Farmers Carry (70/53)

100 KB Swings (70/53)

100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP*:

400m KB Farmers Carry (26/18)

75 KB Swings (26/18)

75 Box Step Overs (18/12)

read more →

1/8/21 CrossFit Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

3 Rounds:

10/10 Single Arm DB Strict Press

10/10 Single Arm DB Overhead Lunge

20 Deadbugs

Metcon (No Measure)

4 SETS FOR QUALITY:

3/3 DB Turkish Get-Ups

12/12 Tempo Supported DB Row @2121

1:00 DB Front Rack Hold

30 Sit-Ups (RX+ Weighted)

(Rest As Needed b/t Sets)

Finisher

5 Min EMOM:

20 DB Hollow Flutter Kicks

Max V-Ups in Remaining Time…

read more →

1/7/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Up/Down Dogs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

Back Squat (Build to a heavy triple!)

Metcon (Time)

FOR TIME:

40 Ball Slams (20/14)

30 Burpees

20 MB Front Squats

5 Wall Walks or 15 Sit Ups

800m Run

5 Wall Walks or 15 Sit Ups

20 MB Front Squats

30 Burpees

40 Ball Slams
-Scaled-

30 Ball Slams (14/10)

20 Up-Downs

20 MB Front Squats

3 Wall Walks or 15 Tuck Ups

400m Run

3 Wall Walks or 15 Tuck Ups

20 MB Front Squats

20 Up-Downs

30 Ball Slams

read more →

1/6/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

2 Rounds:

10 Alt. Groiners

10 Glute Bridges

10 Kipping Swings

5 TTB, K2E, or Tuck Ups

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (Build to a heavy single!)

Metcon (AMRAP – Reps)

5 Rounds on 3:00 Running Clock…

12 Alt. Pistols

12 TTB

12 Power Cleans (95/65)

Max Thrusters in Time Remaining…

(Rest 1:00 b/t Rounds)
-Scaled-

5 Rounds on 3:00 Running Clock…

12 Alt. Lunges

12 K2E

12 Power Cleans (65/45)

Max Thrusters Until 2:30 mark…

(Rest 1:00 b/t Rounds)

read more →

1/5/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then, Partner Single Under Race!

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5 Scap Pull Ups or Scap Ring Rows

10 Bootstappers

5 Pull Ups or Jumping Pull Ups (:03 eccentric)

5 Push Up to Down Dog

Weighted Pull-ups (3 x 4-8 AHAP)

*Beginners: Skill…Kipping!

Metcon (AMRAP – Rounds and Reps)

On 10:00 Running Clock…

1 Mile Run

Max Double Unders in Remaining Time…

-Rest 2:00-

15 Min AMRAP:

5 Pull-ups (RX+ Muscle Ups)

10 HRPU

15 Air Squats
-Scaled-

On 10:00 Running Clock…

800-1200m Run

Max Single Unders in Remaining Time…

-Rest 2:00-

15 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

10 Push Ups to Box/Bench

10 Air Squats

1-Mile Run (Time)

Max Effort 1-Mile Run

read more →

1/4/21 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

20 PT

20 ATW

5 Up-Downs

5/5 KB Hang Snatch (light-moderate)

Then 2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

OHS

Snatch Balance

Snatch Balance (Build to a challenging triple!)

Metcon (Time)

For Time:

10 DB Devil’s Press (50/35)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

*Load should allow for athletes to be able to complete the first set of Devil’s Press unbroken. 1-2 sets for the second Devil’s Press
-Scaled-

10 DB Devil’s Press (20/10)

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

20 DB Devil’s Press

20 Box Jumps or Alt. Step Ups

*Sub Up-Down for Burpee in Devil’s Press.

read more →

12/31/20 OPEN GYM ONLY – NYE!!!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Jog

Then 7 Reps of each movement in the WOD (excluding run)

*Use light-moderate load for weighted movements.

Metcon (Time)

“Yvonne”

For Time w/ a Partner:

76 Air Squats

76 DB Push Press (2×50/30)

76 Sit-Ups

76 Wall Balls (20/14)

76 Burpees

76 Russian Twists w/ Wall Ball (20/14)

76 Push-Ups

76 KB Swings (53/35)

76 DB Thrusters (2×50/30)

400 meter Run w/ Partner

*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!
-Scaled-

For Time w/ a Partner:

76 Air Squats

76 DB Push Press (2×20/15)

76 Sit-Ups

76 Wall Balls (14/10)

76 Up-Downs

76 Russian Twists (no additional weight)

76 Band-Assisted Push Ups

76 KB Swings (26/18)

76 DB Thrusters (2×20/15)

200 meter Run w/ Partner

*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!

read more →

12/30/20 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then, 2 Rounds:

10 Paused Jump Squats

5/5 DB OH Split Squats

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

20 Alt. High Plank DB Taps

21 Single DB Front Squats (35/25)

-Rest 1:00-

3 Min AMRAP:

Max Effort Bottom of Squat Hold (RX+ hold DB)

*Every time you break 3 Burpees

-Rest 1:00-

8 Min AMRAP:

20 DB OH Alt. Lunges (10 Reps L arm, 10 Reps R arm)

21 Single DB Front Squats (35/25)
-Scaled-

*Sub Up-Downs for Burpees

* DB (15/10)

read more →

12/29/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

30 JJ

5 Inch Worms

20 Jump Squats

10/10 SL Glute Bridges

5 DBL DB DL

50 Single Unders

5 DBL DB DL

10 DBL DB Swings

50 Single Unders

Double-Unders (Practice the skill!)

*If proficient, Triple Unders!

Metcon (Time)

FOR TIME:

Buy In: 400m Run

5 Rounds:

15 DB Hang Power Clean (50/35)

50 Double Unders

Cash Out: 400m Run
-Scaled-

FOR TIME:

Buy In: 200m Run

4 Rounds:

15 DB Hang Power Clean (20/15)

50 Single Unders or Plate Hops

Cash Out: 200m Run

read more →

12/28/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

Then, 2 Rounds:

5/5 SA Ring Row

10 PT

10 Air Squats

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Power Snatch + Hang Power Snatch + OH Squat (Build to challenging set of (1+1+2))

Metcon (AMRAP – Reps)

3 Rounds:

ON A 5:00 RUNNING CLOCK…

400m Run

10 Power Snatches (135/95)

Max Pull Ups in Remaining Time..

(Rest 2:00 b/t Rounds)
-Scaled-

3 Rounds:

ON A 5:00 RUNNING CLOCK…

200m Run

10 Hang Power Snatches (65/45) or Alt. DB Snatches (25/15)

Max Jumping Pull Ups or Ring Rows in Remaining Time..

(Rest 2:00 b/t Rounds)

read more →

12/27/20 – CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min AMRAP:

30 Single Unders

5 Burpees

30 Mountain Climbers

Metcon (No Measure)

3 Rounds:

:30 – Squat Thrusts*

:30 – Lateral Hops Over DB

:30 – Mountain Climbers

1:30 – Cardio Choice

1:00 – Squat Thrusts

1:00 – Lateral Hops Over DB

1:00 – Mountain Climbers

1:30 – Cardio Choice

(Rest 1:00 b/t Rounds)

*From Plank, jump feet up to bottom of the squat. Hands remain on ground the entire time.

read more →

12/26/20 – CLOSED (HOME WOD ONLY!)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min EMOM:

10 Jumping Jacks

10 Lunges

10 Air Squats

Then, 2 Rounds:

5 DB RDL

5 DB Muscle Clean

5 DB Front Squats

5 DB Push Press

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

21-15-9

DB Thruster

DB Hang Power Clean

-Rest 3:00-

Repeat! (Pick up where you left off in first AMRAP)

read more →

12/25/20 – Merry Christmas!! (CLOSED – HOME WOD ONLY)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

10 Alt. SA DB Bent Rows

Metcon (AMRAP – Reps)

3 Rounds:

1:30 – Max DB Renegade Row

1:30 – Plank Hold

1:30 – Max Double Unders

(Rest 1:30 b/t Rounds)

Finisher

ON A 4:00 RUNNING CLOCK…

Max DB Curls

*Every time you break, perform 10 Hollow Rocks.

read more →

12/24/20 OPEN GYM ONLY – XMAS EVE!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round w/ Light-Moderate load:

100m Run

5 DB Power Cleans

5 DB Push Press

5 Kipping Swings

5 Hanging Knee Raises

5 Wall Balls

5 DB Thrusters

5 Pull Ups

Metcon (Time)

“12 Days of CrossFit”

FOR TIME:

Day 1 – 100m Run

Day 2 – DB Power Clean (50/35)

Day 3 – Burpees

Day 4 – DB Push Press (50/35)

Day 5 – TTB

Day 6 – HRPU

Day 7 – Pull Ups

Day 8 – Wall Balls (20/14)

Day 9 – DB Deadlifts (50/35)

Day 10 – Alt. Bodyweight Lunges

Day 11 – DB Thrusters (50/35)

Day 12 – Muscle Ups

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

FOR TIME:

Day 1 – 100m Run

Day 2 – Power Clean (20/15)

Day 3 – Up-Downs

Day 4 – Push Press (20/15)

Day 5 – K2E

Day 6 – HRPU

Day 7 – Jumping Pull Ups or Ring Rows

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts (20/15)

Day 10 – Alt. Bodyweight Lunges

Day 11 – Thrusters (20/15)

Day 12 – Burpees

read more →

12/23/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Groiners

5 Paused Jump Squats

10 Hollow Rocks

5 Tuck Ups

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (Build to a 2RM!)

Metcon (Time)

For Time:

10-20-30-40

Box Jump Overs (24/20)

Sit-Ups
-Scaled-

10-15-20-25

Box Step Overs (18/12)

Sit-Ups

read more →

12/22/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 High Knees

5 Push Up to Down Dog

5 Up-Downs

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Strict Press

Strict Press (Build to a 2RM!)

WOD Warm Up

2 Rounds w/ Empty Bar:

5 Snatch Grip RDL

5 Muscle Snatch

5 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

400m Run

12 Burpees Over the Bar

6 Hang Power Snatch (95/65)*

*Power Snatch reps increase by 3 every round. 6, 9, 12…
-Scaled-

13 Min AMRAP:

200m Run

12 Up-Downs Over the Bar

6 Hang Power Snatch (65/45) or 12 Alt. DB Snatch (25/15)

*Power Snatch reps remain constant!

read more →

12/21/20 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Jump Rope

5 Inch Worms

10 MB Deadlifts

10 Air Squats (pause :02)

1 Round:

1:00 Jump Rope

10 MB Thrusters

10 Up-Downs

1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Good Mornings (:03 eccentric)

Deadlift (Build to a 2RM!)

Metcon (Time)

4 Rounds:

1:00 – Double Unders

1:00 – DB Up-Downs (35/20)

1:00 – Wall Balls (20/14)

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

1:00 – Single Unders or Plate Hops

1:00 – Up-Downs

1:00 – Wall Balls (14/10)

read more →

12/20/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then 3 Rounds:

8 DBL DB Deadlifts (light!)

8 Sit-ups

8 Up-Downs

8 DBL DB Push Press (light!)

Metcon (Time)

6 Rounds:

3 Min ARMAP…

6 DBL DB G2OH

12 V-Ups

24 Double Unders

(Rest 1:00 b/t Rounds)
-Scaled-

6 Rounds:

3 Min ARMAP…

6 DBL DB G2OH

12 Tuck Ups

24 Plate Hops or Single Unders

(Rest 1:00 b/t Rounds)

read more →

12/19/20 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Groiners

10 Bootstrappers

10 Glute Bridges

10 Kipping Swings

5 TTB, K2E, or Tuck Ups

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (Weight)

12 Min EMOM:

5 Hang Squat Cleans (155/105)

10 TTB
-Scaled-

12 Min EMOM:

5 Hang Power Cleans (95/65)

10 K2E or Tuck Ups

read more →

12/18/20 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

:20 High Plank Hold

10 Bicycle Crunches (L+R = 1 rep)

10/10 SA DB Bent Row

10 Paused Jump Squats

10 Hollow Rocks

Metcon (AMRAP – Reps)

WOD:

TABATA: 8 SETS (:20 ON / :10 OFF)

TABATA 1 – Mt. Climbers

TABATA 2 – Hollow Flutter Kicks

TABATA 3 – DB Renegade Row

TABATA 4 – Air Squats

-Rest 1:00 b/t Tabatas-

read more →

12/17/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 High Knees

20 Butt Kicks

20 JJ

200m Run

Then, 2 Rounds:

10 MB Deadlifts

10 MB Alt. Reverse Lunges

10 Up-Downs

10 Alt. High Plank Shoulder Taps

5 Slow Push Ups

Floor Press (3 x 10-15 AHAP)

Metcon (Time)

FOR TIME:

40 Ball Slams (20/14)

30 Burpees

20 Alt. Single DB Box Step-Overs (50/35)(24″/20″)

5 Wall Walks or 15 Push Ups

800m Run

5 Wall Walks or 15 Push Ups

20 Alt. Single DB Box Step-Over

30 Burpees

40 Ball Slams
-Scaled-

30 Ball Slams (14/10)

20 Up-Downs

20 Alt. Single DB Box Step-Overs (20/15)(“18/12”)

3 Wall Walks or 15 Push Ups

400m Run

3 Wall Walks or 15 Push Ups

20 Alt. Single DB Box Step-Over

20 Up-Downs

30 Ball Slams

read more →

12/16/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round (:20 ON, :10 OFF) w/ Jump Rope*

– Single Unders

– Alt. Feet

– Backwards Single Unders

– Double Unders

Then:

10/10 ½ Kneeling Wall Ball Press (slow and steady!)

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Front Squats (:03 eccentric)

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (AMRAP – Reps)

5 Rounds:

ON A 2:30 RUNNING CLOCK…

10 Push Press(95/65)

15 Wall Balls (20/10)

Max Double Unders in Remaining Time…

-Rest :30 b/t Rounds-

(Score is Lowest Number of Reps)
-Scaled-

5 Rounds:

ON A 2:30 RUNNING CLOCK…

10 Push Press(45/35)

15 Wall Balls (14/10)

Max Single Unders or Plate Hops in Remaining Time…

-Rest :30 b/t Rounds-

read more →

12/15/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Field Goals

10 PT

10 Bootstrappers

10 Scap Pull Ups or Ring Rows (RD2: Pull Ups or Ring Rows)

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Overhead Squat (3 x 3 @ 80-85%)

*Pause :02 first two reps

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

20 Alt. DB Snatches (50/35)

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunges (50/35)

10 Chest to Bar Pull-Ups
-Scaled-

14 Min AMRAP:

20 Alt. DB Snatches (15/10)

10 Jumping Pull-Ups or Ring Rows

20 DBL DB Suitcase Lunges (15/10)

10 Jumping Pull-Ups or Ring Rows

read more →

12/14/20 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

200m Run

5 Inch Worms

10 Sit Ups

10 KB Deadlifts

1 Round:

200m Run

10 KB Swings

10 Up-Downs

1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Good Mornings (:03 eccentric)

Deadlift (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (Time)

For Time:

27-21-15-9*

KB Swing (70/53)

Sit Ups

*100m Sprint after each Round.
-Scaled-

For Time:

21-15-12-9*

KB Swing (70/53)

Sit Ups

*100m Sprint after each Round.

read more →

12/13/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

5 Inch Worms

20 Mt. Climbers

:30 Hollow Hold

5 Bootstrappers

10 V-Ups

Metcon (AMRAP – Reps)

EVERY 4:00 x 5 ROUNDS:

30 Air Squats

20 Alt Sit-Thrus

10 Up-Downs

Max Hollow Rocks

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – Single DB Hammer Curls

MVMT 2 – Single DB OH Tricep Extension

*Both movements = 1 set.

read more →

12/12/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 1 Rounds:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

3 Hang Power Cleans (Hold Catch :02)

Power Clean + Hang Power Clean (3-2-2-1-1)

*Build each set to find a challenging weight for 1 rep of complex.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

14 Min AMRAP:

7 Hang Power Clean (155/105)

12 Box Jumps (24/20) or 200m Run

:30 Plank Hold

*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.

1 Round = When both partners finish the round.
-Scaled-

IN TEAMS OF 2…

14 Min AMRAP:

7 Hang Power Clean (75/55)

12 Box Jumps or Alt. Step Ups (18/12) or 200m Run

:20 Plank Hold

read more →

12/11/20 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

10 SA DB Strict Press (R)

10 SA DB Strict Press (L)

10 Single DB Bicep Curls

Then 2 Rounds:

:30 Burpees

:30 Supermans

Metcon (AMRAP – Reps)

TABATA, 8 SETS* (:20 ON / :20 OFF):

MVMT 1 – Alt. DB Snatches

MVMT 2 – Burpees

-Rest 1:00-

TABATA, 8 SETS* (:20 ON / :20 OFF)

MVMT 1 – DB Strict Press

MVMT 2 – Russian Twists

*Both movements = 1 set.

Finisher

5 Min AMRAP:

20 Flutter Kicks

20 Bird Dogs

-Rest as Needed b/t Sets-

read more →

12/10/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round (:20 ON, :10 OFF) w/ Jump Rope*

– Single Unders

– Alt. Feet

– Backwards Single Unders

– Double Unders

Then, 2 Rounds:

10 Scap Push-Ups

5 Push-Up to Down Dog

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Reps)

20 Min EMOM:

Min 1 – :45 Max Push Press (135/95)

Min 2 – :45 Max Double Unders

Min 3 – :45 Max Push Ups

Min 4 – Rest

(Score is Lowest Round of Reps)
-Scaled-

20 Min EMOM:

Min 1 – :30 Max Push Press (85/60)

Min 2 – :30 Max Single Unders or Plate Hops

Min 3 – :30 Max Push Ups (bench/box)

Min 4 – Rest

read more →

12/9/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

Then 2 Rounds:

10 Alt. Reverse Lunges

10 Tuck Ups

10 Alt. Scorpion Stretch

10 Hollow Rocks or :20 Hollow Hold

:30 Low Plank Hold

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

3 Min AMRAP of…

12 Deadlifts (185/135)

24 Sit Ups

(Rest 1:00 b/t Rounds.)

*Start each AMRAP where you left off.
-Scaled-

4 Rounds:

3 Min AMRAP of…

8 Deadlifts (95/65)

16 Sit Ups or Tuck Ups

(Rest 1:00 b/t Rounds)

*Start each AMRAP where you left off.

read more →

12/8/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Up-Downs

8 KB Deadlifts

8 Scap Pull-Ups

2 Rounds:

6 Burpees

6 KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Muscle-ups (Practice the skill!)

*Advanced*

2-3 SETS FOR QUALITY:

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

*Beginners/Intermediate*

3 SETS FOR QUALITY:

2-4 Kipping Swings

2-4 Kipping Pull Ups

Metcon (Time)

10 Rounds:

3 Muscle-Ups or 6 C2B Pull Ups

6 Burpees to Plate (25)

9 KB Swings (70/53)

*Looking for movements/loads that can be done unbroken!
-Scaled-

10 Rounds:

6 Jumping Pull Ups or Ring Rows

6 Up-Downs to Plate (10)

9 KB Swings (26/18)

read more →

12/7/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 MB Deadlifts

5 MB Cleans

15 Partner Wall Balls

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK

Max Wall Balls (20/14)

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

(For scoring, 400m run = 10 reps. 200m Run = 5 reps)
-Scaled-

*Wall Balls (14/20)

*Sub 200m Run for 400m Run

*Sub 100m Run for 200m Run

read more →

12/6/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

30 Single Unders

20 Alt. High Plank Shoulder Taps

10 Tuck-ups

4 DB Thrusters (light)

Metcon (No Measure)

20 Min EMOM:

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Alt Sit-Thrus

MIN 3 – :45 Double Unders

MIN 4 – :45 DB Thrusters

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – Alt SA DB Upright Rows

read more →

12/5/20 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

:15 Top of Ring Dip Hold or High Plank Hold

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8.

Metcon (Time)

4 Rounds:

10 Deadlifts (225/155)

15 Strict Ring Dips or Push Ups

10 TTB

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

4 Rounds:

10 Deadlifts (95/65)

15 Box/Bench Dips or Push Ups

10 K2E or Lying Leg Raises

Rest 1:00 b/t Rounds.

read more →

12/4/20 CrossFit Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope or Jumping Jacks

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

MOVT 1 – Bodyweight Goodmornings

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Then, 4 Min EMOM:

MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*

MIN 2 – :45 Single DB Good Mornings

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

20 DB Hang Cleans or Med Ball Cleans

20 Box Jumps or Alt. Step Ups

Max Mt. Climbers in remaining time…

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold

read more →

12/3/20 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then, 3 attempts Partner Single Under Race!

Then 2 Rounds:

5 KB Deadlifts (:03 eccentric)

5 KB Swings

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 6.

Metcon (AMRAP – Reps)

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (70/53)

5 Burpees Over KB

Max Double Unders in time remaining…

Rest :30 b/t Rounds.
-Scaled-

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (26/18)

5 Up-Downs

Max Single Unders in time remaining…

Rest :30 b/t Rounds.

read more →

12/2/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then 2 Rounds:

10/10 Split Squats

8/8 SA Arnold Press (light)

6 Alt. Sit-Throughs (slow!)

1/1 Turkish Getup (bodyweight-light)

Turkish Get Up (10 minutes to build to a challenging 1L/1R)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run

30 Sit-Ups

20 Alt. Lunges (Bodyweight)

3/3 Turkish Get-Ups (45/35)
-Scaled-

20 Min AMRAP:

200m Run

20 Tuck Ups

20 Alt. Lunges or Air Squats

2/2 Turkish Get-Ups (10/5)

read more →

12/1/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10 JJ

8 Jump Squats

6 Push-Up to Down Dog

Then, 2 Rounds 5 reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance (to power position)

Hang Power Snatch

Power Snatch (12 min to build to a challenging double!)

*Weight to be used in WOD.

Metcon (Weight)

EVERY :30 FOR 20 MINUTES:

1 Power Snatch (185/130)
-Scaled-

EVERY 1:00 FOR 20 MINUTES*:

2-3 Power Snatch (75/55) or 6 Alt. DB Power Snatch (25/15)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

read more →

11/30/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Scap Push Ups

10 Paused Jump Squats

5 Jumping Pull Ups or Pull Ups

5 Up-Downs

5 Air Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8.

Metcon (Time)

3 Rounds (12:00 time cap):

25 DB Front Squats (50/35)

15 C2B Pull-Ups

10 DB Up-Downs
-Scaled-

3 Rounds (12:00 time cap):

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

15 Jumping Pull-Ups or Ring Rows

10 DB Up-Downs or Bodyweight Up-Downs

read more →

11/29/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run, Bike, or Row

Then, 1 Round:

20 Deadbugs

20 Bird Dogs

into…

1:00 Alt. Reverse Lunges

:30 DB RDL

1:00 High Knees

:30 DB High Pull

1:00 Air Squats

:30 DB Hang Power Clean

1:00 Burpees

Metcon (AMRAP – Rounds and Reps)

20 Min ARMAP:

1 DB Front Squat

2 DB Hang Power Clean

3 Burpees

*Each round, DB Front Squats increases by 1, DB Hang Power Cleans increases by 2, Burpees increase by 3 reps.

1,2,3…2,4,6…3,6,9…etc.

read more →

11/28/20 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

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

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

Metcon (Time)

3 Rounds:

10 Push Press (135/95)

20 Box Jumps (24/20)

400m Run
-Scaled-

3 Rounds:

10 Push Press (75/55)

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

200m Run

read more →

11/27/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

10 Up-Downs

5 DBL DB Floor Press

:20 High Plank

10 DBL DB Bent Row

5 Push Ups

Metcon (AMRAP – Reps)

18 Min EMOM:

MIN 1 – :45 Push Ups

MIN 2 – :45 DBL DB Deadlifts

MIN 3 – :45 DB Renegade Rows

read more →

11/26/20 CrossFit Happy Thanksgiving!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Jumping Jacks

:20 High Plank Hold

20 Alt. Lunge and Reach

20 Crossbody Mt. Climbers

Then 2 Rounds:

5/5 SA DB Deadlift

5/5 SA DB High Pull

5/5 SA DB Snatch

5 Paused Goblet Squats

Metcon (Time)

EVERY 4:00 x 5 Rounds:

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

20 Alt. DB Goblet Lunges

20 Alt. DB Snatches

15 Goblet Squats

Max Plank Hold in remaining time

read more →

11/25/20 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then 1 Round:

10 MB Deadlifts

10 MB Power Cleans

10 MB Front Squats

10 MB Push Press

10 Wall Balls

Handstand Walk (10 Minute practice!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (Time)

“TRYPTOPHAN”

7 Rounds:

11 Handstand Push-Ups or HRPU (RX+ Weighted Push Up)

26 Wall Balls (20/14)

20 Burpees
-Scaled-

7 Rounds:

11 Push Ups (using box/bench)

16 Wall Balls (14/10)

10 Up-Downs

read more →

11/24/20 CrossFit Cherry Hill NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 “Partner” Sit Ups

Then, 3 attempts Partner Single Under Race!

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

3 Hang Power Cleans (Hold Catch :02)

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

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

30 Sit Ups

10 Hang Power Cleans (135/95)

50 Double Unders

15 Sit Ups

5 Hang Power Cleans

25 Double Unders
-Scaled-

15 Min AMRAP:

20 Tuck Ups

10 Hang Power Cleans (80/55)

50 Single Unders or 25 DU Taps

10 Tuck Ups

5 Hang Power Cleans

25 Single Unders or 12 DU Taps

read more →

11/23/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

10 Scap Pull Ups or Scap Ring Rows

20 BK

5 Jumping Pull Ups or Ring Rows

10 Alt. Groiners

5 Pull Ups or Ring Rows

10 Air Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

Back Squat (5-5-5-5)

*Controlled eccentric all reps!

Metcon (Time)

2 Rounds:

15-12-9

Front Squats (115/75)

Burpee Pull Ups

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

2 Rounds:

12-9-6

Front Squats (75/55)

Up-Downs

Jumping Pull Ups or Ring Rows

-Rest 1:00 b/t Rounds-

read more →

11/22/20 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

Then, 4 Min AMRAP:

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

Metcon (AMRAP – Reps)

21 Min EMOM:

MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Tuck Ups

MIN 3 – :50 Max KB/DB Swings

Finisher

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

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11/21/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

1:00 Jump Rope

Then, 2 Rounds:

10 PT

10 ATW

5 Up-Downs

Then, 1 Round 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Power Snatch (10 min to build to a challenging set of 5 reps!)

*Weight to be used in WOD.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Run

into…

1 Round:

200 Double Unders

80 Power Snatch (95/65)

into…

40 Burpees

*Run to be completed together.

*During DU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800m Run

into…

1 Round:

200 Single Unders

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

into…

30 Up-Downs

*Run: P1 runs 400m, then P2 runs 400m.

*During SU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.

read more →

11/20/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

5 Inch Worms

5/5 Staggered Stance Bodyweight Good Morning

8/8 Bodyweight Split Squat

8 Alt. Renegade Rows

Metcon (No Measure)

3 SETS FOR QUALITY:

12/12 Staggered Stance DB Deadlift

10/10 Single Arm DB Bent Row

8/8 DB Bulgarian Split Squats

:30 Max Single DB Curls

-Rest as Needed b/t Sets-

*All movements should be performed without worrying about time! Move slowly and controlled during all reps!

read more →

11/19/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race!

Then 2 Rounds:

15 Front Jacks

5 Push Up to Down Dog

8 Alt. Box Step Ups

Then 2 Rounds:

5/5 ½ Kneeling Bottoms Up KB Press

5 Push Press (:03 eccentric) (empty)

5 Strict Press (Hold lockout :02) (empty)

Push Press (Build to a heavy double!)

Metcon (Time)

21-15-12-15-21

Push Press (115/75)

Box Jump-Overs (24/20)
-Scaled-

15-12-9-12-15

Push Press (75/55)

Box Jump-Overs or Alt. Step-Overs (18/12)

read more →

11/18/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Scap Push Ups

10 Paused Jump Squats

5 Jumping Pull Ups or Pull Ups

5 Push Ups

5 Air Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (Build to a heavy triple!)

*Pause :02 first two reps.

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 Bench/Box Push Ups

10 Air Squats

– :30 rest –

read more →

11/17/20 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Mt. Climbers

10 Med Ball Deadlifts

10 Alt. Elbow Punches (empty bar)

5 Good Mornings (empty bar)

Then, 2 Rounds:

8 Med Ball G2OH

5 RDL (empty bar)

5 Hang Power Cleans (hold catch :02) (empty bar)

Power Clean (2-2-2-2)

*Pause :02 @ knee first rep.

Metcon (AMRAP – Reps)

EVERY 3:00 x 12 MIN (4 SETS):

8 Power Clean (155/105)

24 Ball Slams (20/14)

Max Sit Ups in remaining time…
-Scaled-

EVERY 3:00 x 12 MIN (4 SETS):

8 Power Clean (75/55)

18 Ball Slams (14/10)

Max Sit Ups in remaining time…

read more →

11/16/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 “Partner” Wall Balls

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

:20 Hollow Hold

5 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

Sumo Deadlift (5-4-3-2-2-1)

Metcon (Time)

4 Rounds:

5 Deadlifts (225/155)

10 Burpees Over Bar

20 Wall Balls (20/14)
-Scaled-

4 Rounds:

5 Deadlifts (95/65)

10 Up-Downs Over Bar

15 Wall Balls (14/10)

read more →

11/15/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

30 Single Unders

5 Burpees

30 Mountain Climbers

Then, 3 Min AMRAP:

8 Inch Worm + Pike Thigh Tap*

16 Hollow Rocks

-Rest 1:00-

Then, 3 Min AMRAP:

8 Inch Worms + Push-Up

16 V-Ups

*Walk hands out to top of Push-up, send hips up to a Pike, + tap opposite thigh (R) + (L), then stand.

Metcon (No Measure)

2 Rounds:

E2MOM x 10 MINUTES:

10 HSPU or Push Ups

10 Up-Down + Tuck Jump

10 Hollow Rocks

-Rest 1:00 b/t Rounds-

read more →

11/14/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 JJ

10 Alt. Lunge & Reach

Then 2 Rounds:

5 Hollow Hold-to-Superman

5 V-Ups

5 Kipping Swings

5 K2E

Then 2 Rounds 5 Reps w/ empty bar:

RDL

Clean High Pulls

Muscle Clean

Front Squats

Hang Power Clean (Pause :02 at knee)

Clean Pull + Clean (3 x (2 + 1) @ 85-90% of max clean)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

12 DB Power Cleans (50/35)

8 TTB

6 Alt. DB Box Step-Ups (24/20)

-Rest 1:00-

Repeat, 6 Min AMRAP!

*Start the second AMRAP where you left off in the first.
-Scaled-

8 Min AMRAP:

12 DB Power Cleans (20/15)

8 K2E

6 Alt. DB Box Step-Ups (18/12)

-Rest 1:00-

Repeat, 6 Min AMRAP!

read more →

11/13/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

Then, 2 Rounds:

5/5 SA DB Sumo Deadlifts

5/5 SA DB Front Squats

5/5 SA DB Push Press

Metcon (No Measure)

4 Min EMOM:

12 Alt Single DB Up-Downs

-Rest 1:00-

6 Min EMOM:

MIN 1 – :45 Alt. SA DB Thrusters

MIN 2 – :45 Double Unders

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

Finisher

1 Set:

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

read more →

11/12/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 PT

10 ATW

10 Scap Pull Ups or Ring Rows

5 Pull Ups or Ring Rows

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Strict Press

Snatch Balance

Hang Power Snatch

Snatch (3-3-3-2-2)

Metcon (Time)

3 Rounds:

800m Run

10 Hang Power Snatch (115/80)

12 Pull Ups

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

3 Rounds:

200-400m Run

10 Hang Power Snatch (65/55) or Alt. DB Snatch (20/15)

12 Jumping Pull Ups or Ring Rows

read more →

1/11/20 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

10 PT

:20 Hollow Hold

2 Rounds:

10 KB Sumo Deadlift

5 Up-Downs

5 Push-Ups

2 Rounds:

5 KB Swings

5 Burpees

Metcon (Time)

5 Rounds:

30 KB Swings (70/53)

30 Burpees

30 Sit-ups
-Scaled-

5 Rounds:

15 KB Swings (26/18)

15 Burpees or Up-Downs

15 Sit-ups or Dead Bugs

read more →

11/10/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

20 Alt. High Plank Shoulder Taps

5/5 SA DB High Plank Row

Then 2 Rounds:

5/5 ½ Kneeling DB Strict Press

5 Push Press (:03 eccentric)

5 Strict Press (Hold lockout :02)

Strict Press (Build to a heavy double!)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 DB Renegade Rows* (50/35)

15 DB Push Press

200m Run**

*L+R = 1 Rep

**Run increases by 100m every round, 200-300-400 etc…
-Scaled-

15 Min AMRAP:

5 DB Renegade Rows* (15/10)

10 DB Push Press

100m Run**

*L+R = 1 Rep

**Run increases by 100m every round, 100-200-300 etc…

read more →

11/9/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

10 Glute Bridges

10 Alt. Dead Bugs

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

Back Squat (Build to a heavy set of 3 reps!)

Metcon (Time)

3 Rounds (10:00 time cap):

20 Up-Downs Over Bar

20 Front Squats (115/75)
-Scaled-

3 Rounds (10:00 time cap):

15 Up-Downs Over Bar

10 Front Squats (75/55) or DB Goblet Squats (25/15)

read more →

11/8/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min EMOM:

5 Tuck ups

10 Alt. Lunges

10 Air Squats

Then, 2 Rounds:

5 DB RDL

5 DB High Pulls

5 DB Front Squats

5 DB Hand Squat Cleans

Metcon (AMRAP – Reps)

4 Rounds:

1:00 DB Hang Squat Cleans

-Rest :30-

1:00 Alt. DB Suitcase Reverse Lunges

-Rest :30-

1:00 Alt V-Ups

-Rest :30-

Finisher

Giant Set, Dual DB Curl x 100 Reps

*Complete 100 reps of Dual DB Curl in as few sets as possible, with as little rest in between sets as possible.

read more →

11/7/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 2 Rounds:

30 Jumping Jacks

10 Alt. Box Step-Overs

5 Inch Worms

5 Box Jumps

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (10 min to build to a challenging set of 5 reps!)

*Weight to be used in WOD.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

Buy In:

800m Run

Then…

120 Box Jump Overs (24/20)

80 Deadlifts (225/155)

Cash Out:

800m

*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.

(20:00 time cap)
-Scaled-

*Buy In/Cash Out: 400m Run (200m each partner)

*90 Box Jump Overs (18/12) or Alt. Box Step Overs

*60 Deadlifts (95/65)

read more →

11/6/20 CrossFit Classes Cherry Hill NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

Metcon (No Measure)

4 Min EMOM:

10-12 Alt Single DB Up-Downs

-Rest 1:00-

6 Min EMOM:

MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

Finisher

1 SET:

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

read more →

11/5/20 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

30 Mt. Climbers

20 Air Squats

Then, 2 Rounds:

10 Scap Pull Ups or Ring Rows

5 KB Deadlifts (:03 eccentric)

5/5 SA KB Bent Row (:03 eccentric)

10 KB Swings

DB SA Bent Over Row (3 x 10/10 AHAP)

*Pause at chest all reps!

Metcon (AMRAP – Reps)

4 Rounds:

ON A 3:00 RUNNING CLOCK…

15 C2B Pull-Ups

20 KB Swings (70/53)

Max Reps Goblet Squat

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

ON A 3:00 RUNNING CLOCK…

15 Jumping Pull-Ups or Ring Rows

15 KB Swings (26/18)

Max Reps Goblet Squat or Air Squat

(Rest 1:00 b/t Rounds)

read more →

11/4/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Field Goals

5 Inch Worms

10 PT

10 Push-ups (:02 eccentric)

Then, 2 Rounds 5 Reps w/ empty bar:

5 Snatch-Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats (pause :02 in hole)

5 Hang Power Snatch (hold catch :02)

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

*controlled eccentric!

Metcon (Time)

3 Rounds:

15 Hand Release Push-Ups

25 Power Snatches (75/55)
-Scaled-

3 Rounds:

10 Hand Release Push-Ups

15 Power Snatches (65/45) or Alt. DB Snatches (20/15)

read more →

11/3/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

30 Single Unders

10 Scap Pull-Ups

10 Hollow Hold to Superman

5/5 SA DB Front Squat

5/5 SA DB Push Press

Toes-To-Bar (Learn the skill!)

-Beginners: K2E (knees-to-elbow)

-Advanced: Kipping K2E + TTB + Pull Up

3 x (3+3+3)

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

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

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

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

read more →

11/2/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down Dog

10 Up-Downs

15 Jump Squats

20 Jumping Jacks

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (15 min to build to a heavy single!)

Metcon (Time)

21-18-15

Burpees Over Bar

Hang Power Cleans (155/105)
-Scaled-

15-12-9

Up-Downs Over Bar

Hang Power Cleans (85/60)

read more →

11/1/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 10 Min EMOM:

Min 1: 8/8 Single-Arm DB Bent Row

Min 2: :30 High Plank Hold

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

2:00 Cardio Choice

10 Alt. DB Renegade Row

-Rest Remaining Time b/t Sets-

read more →

10/31/20 Happy Halloween! (Wear your costume to the WOD!)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 3 Rounds:

10 Single DB Sumo RDL

8 Single DB Front Squat

6 Alt. Single-Arm Up-Down Devil’s Press

4 Burpees

Metcon (Time)

“ELM STREET”

2 Rounds:

10 Devil’s Press (50/35)

400m Run

31 DB Sumo Deadlifts

300m Run

31 DB Floor Press

200m Run

31 DB Front Squats

100m Run

10 Devil’s Press

(Rest 2:00 b/t Rounds)
-Scaled-

2 Rounds:

10 Devil’s Press (25/15)

200-400m Run

21 DB Sumo Deadlifts

150-300m Run

21 DB Floor Press

100-200m Run

21 DB Front Squats

100m Run

10 Devil’s Press

(Rest 2:00 b/t Rounds)

read more →

10/30/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10 Bodyweight Alt. Lunges

10 Slam Ball Deadlifts

10 Cross Body Mt. Climbers

5 Up/Down Dog

Metcon (3 Rounds for reps)

4 Min AMRAP:

20 Ball Slams

20 Alt. Walking Lunges*

-Rest 1:00-

8 Min AMRAP:

20 Ball Slams

20 Alt. Walking Lunges*

20 Jump Squats

-Rest 2:00-

12 Min AMRAP:

20 Ball Slams

20 Alt. Walking Lunges*

20 Jump Squats

20 Mt. Climbers

*Slam Ball May Be Held Any Way Above The Waist.

(Score is Rounds and Reps for Each)

read more →

10/29/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 Partner Sit Ups

Then 2 Rounds:

10 Scap Pull Ups or Ring Rows

10 Alt. Box Step Ups

5 Pull Ups or Ring Rows (:03 eccentric)

5 Box Jumps

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Supinated Pendlay Row (Hold :02 at chest)

Supinated Pendlay Row (4 x 6 AHAP)

*:03 eccentric all reps.

Metcon (Time)

2 Rounds:

50 Double Unders

25 Pull Ups

50 Box Jumps (24/20)

25 Sit Ups
-Scaled-

2 Rounds:

50 Single Unders or 25 DU Taps

25 Ring Rows

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

25 Sit Ups or Flutter Kicks

read more →

10/28/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

5 Up-Downs

20 “Partner” Wall Balls

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

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

*Pause :02 first two reps.

Metcon (Time)

For Time:

150 Wall Balls (20/14)*

*Every minute including 0:00, perform 3 Up-Downs.
-Scaled-

For Time:

100 Wall Balls (14/10)*

*Every minute including 0:00, perform 3 Up-Downs.

read more →

10/27/20 CrossFit Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

10 PT

10 ATW

10 Hollow Rocks

10 Tuck Ups

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Strict Press

Snatch Balance

Hang Power Snatch

3 Position Power Snatch (hip, hang above knee, floor) (3 x 1)

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

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

200m Run

12 Alt. DB Snatch (50/35)

20 Alt. Single-Leg V-Ups
-Scaled-

12 Min AMRAP:

100m Run

12 Alt. DB Snatch (20/15)

20 Tuck Ups

read more →

10/26/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

20 Mt. Climbers

10 Bootstrappers

5 Push Up to Down Dog

Then, 2 Rounds w/ Empty Bar:

6 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Strict Press

2 Push Press

Clean (12 min to build to a challenging single!)

Metcon (Time)

4 Rounds:

12 Hang Power Clean (135/95)

15 Handstand Push-Ups or Push Ups

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

4 Rounds:

9 Hang Power Clean (75/60)

12 Push Ups or Seated DB Strict Press (20/15)

-Rest 1:00 b/t Sets-

read more →

10/25/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Mt. Climbers

:30 Up-Downs

10 Alt. Groiners

5/5 Single Arm DB Strict Press

Metcon (No Measure)

5 Min EMOM:

:25 DB Strict Press/ :25 DB OH Hold

Immediately into…

5 Min EMOM:

:25 DB G2OH / :25 DB OH Hold

-2:00 Rest-

Then, E2MOM x 14 MINUTES:

7 Up-Down DB Power Clean

7 DB Push Press

Finisher

6 Min EMOM:

MIN 1 – Glute Bridges

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

read more →

10/24/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Partner” Plate Race!

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

:20 Hollow Hold

5 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

Sumo Deadlift (4-4-4-4)

Metcon (Time)

21-18-15-18-21

Deadlift (225/180)

Sit Ups
-Scaled-

15-12-9-12-15

Deadlift (95/65)

21-18-15-18-21

Sit Ups

read more →

10/23/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS (5:00 Time Cap):

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Then, 400m Run.

Then, 2 Rounds:

10 Scap Push-Ups

5 Tempo Push-Ups (30X1)

10 Tempo Air Squats (30X1)

Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

1,000m Run*

Into…

22 Min AMRAP:

23 Air Squats

7 Burpees

14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

1,000m Run

*Rest remaining time before AMRAP.

read more →

10/22/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 “Partner” Wall Balls

Then, 3 x 50,30,20 Single Under Race (Loser owes 5 burpees!)

Then 2 Rounds:

10 Glute Bridges

5 KB/DB Deadlifts (:03 ecentric)

10 Supermans

5 KB/DB Swings

1/1 Bodyweight Turkish Getup

Turkish Get Up (10 minutes to build to a challenging 1L/1R)

Metcon (AMRAP – Reps)

EVERY 3:00 x 18 MINUTES…

30 Wall Balls (20/14)

20 KB Swings (70/53)

MAX Double Unders in Time Remaining
-Scaled-

EVERY 3:00 x 18 MINUTES…

15 Wall Balls (14/10)

15 KB Swings (26/18)

MAX Double Under Taps or Single Unders in Time Remaining

read more →

10/21/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 1 Round:

10 Scap Pull-Ups or Ring Rows

10 Scap Push-Ups

5 Pull Ups or Ring Rows

5 Push Ups @ 2222

Then 2 Rounds w/ empty bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (Hold catch :02)

3 Position Clean (3 x 1)

-Position 1

-Above Knee

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

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

25 Strict Pull Ups

Then in the remaining time…

2 Rounds:

7 Power Cleans (135/95)

7 Burpees Over Bar

into…

2 Rounds:

5 Power Cleans (155/105)

7 Burpees Over Bar

into…

AMRAP in remaining time of:

3 Power Cleans (185/125)

7 Burpees Over Bar
-Scaled-

25 Band-Assisted Pull Ups or Ring Rows

Power Cleans @ (95/65) remains constant throughout workout.

read more →

10/20/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

20 Front Jacks

10 Alt. Dead Bugs

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

5 Muscle Snatch

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats

Back Squat (6-6-6-6)

Metcon (Time)

8 Rounds (13:00 time cap):

8 Alt. Single DB Up-Downs (50/35)

10 DB Goblet Squats

12 Alt. DB Snatch
-Scaled-

8 Rounds (13:00 time cap):

8 Up-Downs

8 DB Goblet Squats (25/15) or Air Squats

8 Alt. DB Snatch

read more →

10/19/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

10 Alt. Box Step Overs

10 Field Goals

Then 2 Rounds w/ empty bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press

5 Push Press (:03 eccentric)

5 Hang Power Clean

Push Press (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

9 Box Jump Overs (24/20)

6 Push Press (115/75)

200m Run
-Scaled-

15 Min AMRAP:

9 Box Step Overs (18/12)

6 Push Press (75/55)

100-200m Run

read more →

10/18/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Up/Down Dog

10 Alt. Lunge & Twist

10 Russian Twists

:30 High Plank Hold

10 Mt. Climbers

Metcon (Time)

EVERY 4:00 x 5 SETS

20 Alt. Jump Lunges

15 Goblet Squats

20 Lying Alt. Heel Taps

30 Mt. Climbers

(Score is slowest round)

Finisher

Accumulate 3:00 in L-Sit.

Then, 5:00 practice of Handstand Hold or Wall Walks!

read more →

10/17/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Jump Rope

10 Alt. Lunge & Reach

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press

Double-Unders (Learn the skill!)

*If proficient, triple unders.

Metcon (Time)

FOR TIME:

50 Double Unders

30 Box Jumps (24/20)

50 Double Unders

40 Thrusters (75/55)

30 Box Jumps

50 Double Unders

50 Burpee Over Bar

40 Thrusters

30 Box Jumps

50 Double Unders
-Scaled-

25 DU Taps or 50 Single Unders

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

25 DU Taps or 50 Single Unders

25 Thrusters (45/35)

20 Box Jumps or Alt. Step Ups

25 DU Taps or 50 Single Unders

25 Up-Downs Over Bar

25 Thrusters

20 Box Jumps or Alt. Step Ups

25 DU Taps or 50 Single Unders

read more →

10/16/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

8 Supermans

10 Hollow Rocks

12 Glute Bridges

Then, 2 Rounds:

10 Paused Jump Squats

5 Light KB Deadlifts

5 Light KB Swings

Metcon (No Measure)

12 Min EMOM:

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Wall Sit

MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

12 Min AMRAP:

1:00 Cardio Choice

20 Air Squats

20 DB/KB Swings

Finisher

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB OH Tricep Extensions

*Both movements = 1 Set

read more →

10/15/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

Push Jerk + Split Jerk (15:00 to build to a challenging load for (2+1))

Metcon (Time)

5 Rounds:

400m Run

12 Push Jerks (155/105)
-Scaled-

5 Rounds:

200m Run

12 Push Jerks (95/65)

read more →

10/14/20 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

30 Front Jacks

30 Mt. Climbers

Then, 2 Rounds:

10 “Partner:” Push Ups

10 “Partner” Sit Ups

Then, 2 Rounds:

:30 High Plank

5 DB Deadlifts (:03 eccentric)

5 Push Ups @ 2222

5/5 SA DB Bent Row (:03 eccentric)

Floor Press (4 x 12 AHAP )

*(Alt. arms each rep)

*Superset w/ SA DB Bent Row.

DB SA Bent Over Row (4 x 6/6 AHAP)

Metcon (AMRAP – Reps)

12 Min EMOM:

Min 1 – :30 Dual DB Deadlift (85/55)

Min 2 – :45 Sit Ups

Min 3 – :45 Push Ups
-Scaled-

12 Min EMOM:

Min 1 – :30 Dual DB Deadlift (35/25)

Min 2 – :30 Sit Ups

Min 3 – :30 Push Ups

read more →

10/13/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PT

10 ATW

5 Up-Downs

5 Air Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Power Snatch (4 x 2 @ 80-90%)

*Pause :02 at knee both reps!

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

6 Hang Power Power Snatch (95/65)

6 OH Squats (95/65)

9 Burpees Over Bar
-Scaled-

8 Min AMRAP:

6 Hang Power Power Snatch (65/55)

6 OH Squats or Front Squats (65/55)

9 Up-Downs Over Bar

read more →

10/12/20 CrossFit Cherry Hill, Haddonfield, Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

5 Inch Worms

8 Bootstrappers

8 Alt. Groiners

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

5 Muscle Snatch

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

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

*:03 eccentric

*:02 pause in bottom

Metcon (AMRAP – Reps)

4 Rounds:

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH (45/35)

Max Overhead Plate Alt. Lunges in Remaining Time
-Scaled-

4 Rounds:

ON A 4:00 RUNNING CLOCK…

200m Run

15 Plate Ground to OH (15/10)

Max Overhead Plate Alt. Lunges/FR Lunges/BW Lunges in Remaining Time

read more →

10/11/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run

Then, 2 Rounds:

10 Glute Bridges

5/5 Single DB Deadlift

10 Hollow Rocks

5/5 Single Arm DB Hang Power Clean

Metcon (AMRAP – Reps)

Tabata Style, 8 Rounds Each (:20 ON / :10 OFF)

TABATA 1 – Alt Sit-Outs

TABATA 2 – Sit-Ups

TABATA 3 – Single Arm DB Power Clean* (50/35)|(15/15)

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

*Alternate arms each round.

Finisher

2 Sets:

:45 High Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Low Plank

-:15 Rest-

1:00 Hollow Hold

read more →

10/10/20 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 Mt. Climbers

10 Alt. Windmills

10 “Partner” Wall Balls

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Good Mornings

Deadlift (5-4-3-2-2-1)

Metcon (Time)

2 Rounds:

10 Deadlifts (225/185)

20 Burpees Over Bar

30 Wall Balls (20/14)

40 Alt. Box Step-Overs (RX+ 20/14)
-Scaled-

2 Rounds:

5 Deadlifts (95/65)

10 Up-Downs Over Bar

20 Wall Balls (14/10)

30 Alt. Box Step-Overs

read more →

10/9/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 Front Jacks

Then, 3 Min EMOM:

7 Burpees into Max Single Unders

Then, 2 Rounds:

:30 High Plank

5 Slow Push Ups

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :45 Push Ups

MIN 2 – :45 Mountain Climbers

MIN 3 – :45 Cardio Choice

MIN 4 – :20 / :20 Side Plank

MIN 5 – :45 Up-Downs

MIN 6 – Rest

read more →

10/8/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

50 Single Unders

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

50 Single Unders

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats

Back Squat (4 x 3 @ 85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

6 Alt. DB Snatches (70/50)

12 V-Ups

24 Double Unders
-Scaled-

11 Min AMRAP:

6 Alt. DB Snatches (30/20)

12 Tuck Ups

24 DU Taps or 48 Single Unders

read more →

10/7/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 “Partner” Up-Downs

10 Push Up to Down Dog

Then 2 Rounds:

5 RDL (empty bar)

5 Pendlay Row (pause :02 at chest) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings

Pendlay Row (4 x 4 AHAP)

*Pause :02 at chest all reps!

Metcon (AMRAP – Reps)

8 Min EMOM:

Min 1 – :45 Burpees to a Plate

Min 2 – :45 Pendlay Rows (135/95)

-Rest 1:00 b/t EMOMs-

8 Min EMOM:

Min 1 – :45 KB Swings (70/53)

Min 2 – :45 Push Ups (RX+ Deficit Push Ups or HSPU)
-Scaled-

8 Min EMOM:

Min 1 – :30 Up-Downs

Min 2 – :30 Pendlay Rows (85/60)

-Rest 1:00 b/t EMOMs-

8 Min EMOM:

Min 1 – :30 KB Swings (26/18)

Min 2 – :30 Push Ups (use box or bench!)

read more →

10/6/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

10 Med Ball Deadlifts

10 Alt. Elbow Punches (empty bar)

10 Good Mornings (empty bar)

Then, 2 Rounds:

8 Med Ball Cleans

8 Med Ball G2O

5 RDL

5 Hang Power Cleans (hold catch :02)

Power Clean (2-2-2-2)

*Pause :02 at knee both reps!

Metcon (Time)

For Time:

800m Run

60 Ball Slams (20/14)

30 Power Cleans (155/105)

60 Ball Slams

800m Run
-Scaled-

For Time:

400m Run

60 Ball Slams (14/10)

30 Power Cleans (95/65)

60 Ball Slams

400m Run

read more →

10/5/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jumping Jacks

10 Up-Downs

10 Field Goals

5 Paused Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press

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

Metcon (Time)

21-15-9

Thrusters (115/80)

Burpees Over Bar
-Scaled-

15-12-9

Thrusters (45/35)

Up Downs

read more →

10/4/20 CrossFit Turbocharged Sunday Sweat!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min AMRAP:

3 Sit-Ups

3 Push-Ups

Metcon (No Measure)

2 Rounds:

ON A 10:00 CLOCK…

2:00 Cardio Choice

30 Glute Bridges

20 Weighted Sit-Ups

30 Crossbody Mountain Climbers

20 Alt. Step Ups

30 Alt. SL V-Ups

20 Up-Downs

Max Cardio Choice in remaining time

-Rest 1:00 b/t Rounds-

Finisher

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans (hold :02)

-Rest as needed b/t sets-

read more →

10/3/20 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

30 “Partner” Wall Balls

Then 2 Rounds 5 Reps w/ Empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

Hang Snatch + OH Squat (12 min to build to a challenging set of (1 + 2))

Metcon (Time)

12 Hang Power Snatch (95/65)

24 Wall Balls (20/14)

200m Run

15 Hang Power Snatch

24 Wall Balls

200m Run

18 Hang Power Snatch

24 Wall Balls

200m Run
-Scaled-

12 Hang Power Snatch (45/35)

12 Wall Balls (14/10)

100-200m Run

12 Hang Power Snatch

18 Wall Balls

100-200m Run

12 Hang Power Snatch

24 Wall Balls

100-200m Run

read more →

10/2/20 CrossFit Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

8 Alt. Groiners

8 Bootstrappers

8 Alt. Cossack Squats

4 Broad Jumps

Then, 4 Min EMOM:

12 Air Squats + Max Plank Hold

Metcon (AMRAP – Reps)

5 Rounds:

1:00 Max Lunge + Lunge + Squat

1:00 Max Burpee/Up-Down Broad Jumps

1:00 Max Wall Sit

-Rest 1:00 b/t Rounds-

Finisher

5 Min EMOM:

30 Russian Twists + Max Hollow Hold

read more →

10/1/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 PT, 10 ATW

Then, 3 x 50,30,20 Single Under Race (Loser owes 5 burpees!)

Then, 2 Rounds:

10 KB Deadlift

5 Push Press (:03 eccentric)

Then, 2 Rounds:

10 KB Swings

5 Split Jerks (Hold Split :02)

Push Press + Split Jerk (12 min to build to a challenging set of (2 + 2))

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

20 KB Swings (70/53)

40 Double Unders

-Rest 1:30-

4 Min AMRAP

16 KB Swings

30 Double Unders

-Rest 1:00-

3 Min AMRAP:

12 KB Swings

20 Double Unders

-Rest 0:30-

2 Min AMRAP:

8 KB Swings

10 Double Unders
-Scaled-

KB Swings (26/18)

*Sub Single Unders for Double Unders

read more →

9/30/20 CrossFit for Beginners South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

8 Up-Downs

10/10 SL Glute Bridge

10 Tuck Ups

Then, 2 Rounds 7 Reps w/ Empty Bar:

RDL

Good Morning

Deadlift + RDL (3 x (3 + 3) @ Challenging Load)

Slow eccentrics!

Metcon (Time)

21-15-9

Deadlifts (225/155)

Burpees Over Bar

V-Ups
-Scaled-

15-12-9

Deadlifts (135/95)

Up-Downs Over Bar

Tuck Ups

read more →

9/29/20 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Scap Push-Ups

10 Bootstrappers

20 Mountain Climbers

Then, 1 Round:

10 Push Ups from Knees

10 Air Squats

10 Tuck Ups

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

4 Hang Power Cleans (135/95)

8 Front Squats

12 Hand Release Push-Ups
-Scaled-

12 Min AMRAP:

4 Hang Power Cleans (75/55)

4 Front Squats

12 Hand Release Push-Ups

read more →

9/28/20 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

8 Alt. Step-Ups

8 Single DB RDL

8 Single DB Bent Row

16 Lateral Hops over DB

Then, 2 Rounds:

8 Alt. Lunges

8 Frog Hops*

8 Alt. Cossack Squats

8 Alt DB Snatch

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.

DB SA Bent Over Row (4 x 8/8 AHAP)

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Alt. DB Snatch (50/35)*

1:00 – DB Suitcase Reverse Lunge* (Alternate arms each round!)

1:00 – Box Jumps (24/20)

*2 Burpees Every Time Athlete Breaks in Station 1 or 2

Rest 1:00 b/t Rounds
-Scaled-

4 Rounds:

1:00 – Alt. DB Snatch (30/20)

1:00 – DB Suitcase Reverse Lunge (Alternate arms each round!)

1:00 – Box Jumps or Alt. Step Ups (18/12)

(No penalty for breaking in Station 1 or 2)

Rest 1:00 b/t Rounds

read more →

9/27/20 Sunday Home Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

:30 High Knees

:30 Butt Kicks

Then, (:40 ON | :20 OFF):

Alt. Reverse Lunges

DB Upright Rows

Hollow Hold

Push Up from Knees

Then…

3 Min AMRAP:

20 Seated Leg Raises Over DB

20 Crossbody Mountain Climbers

-Rest 1:00-

3 Min AMRAP:

20 Seated Leg Raises Over DB

20 Supermans

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – Max Push Up w/ Alt. Reach*

MIN 2 – Max Hollow Rocks

MIN 3 – Max Alt Sit-Outs

MIN 4 – Max High Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

*Perform a push up to the floor, and on way back up extend your arm (alternate each rep) to reach for an object directly in front of you (ex…rig post, wall, KB/DB, etc.). Tap the object and begin next push up.

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9/26/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

10 Min AMRAP w/ Light Single Plate and Slow Tempo:

100m Jog

10 Light Plate Push Press

10 Light Plate RDL

10 Alt. Lunges

10 Curls

Pistols (10 Min to practice skill!)

Metcon (Time)

FOR TIME (25:00 time cap):

200m Plate Run (Athlete Choice)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

-RX(45/25)

-Scaled (15/10)

*Hold Plate in Bear Hug for Lunges

read more →

9/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jog/Run

Then, 3 Rounds:

5 Inch Worms

10 Hollow Rocks

10 Jump Squats

10 Mountain Climbers

Metcon (Time)

EMOM Style…Every 3:00 x 6 Sets:

10 Burpees

20 Air Squats

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

(Score is Slowest Set)

*Rest after 30th Mt. Climber until next set.

Finisher

TABATA Style:

4 Sets (:20 ON/ :10 OFF)…

MOVT 1 – Alt. Deadbugs

MOVT 2 – Tuck Hold

*1 Set = both movements

read more →

9/24/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 Mt. Climbers

10 Deadbugs

10 “Partner” Push Ups

10 “Partner” Sit Ups

Then, 2 Rounds 5 Reps w/ Empty Bar:

Good Mornings

RDL

Deadlift (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

On a 10:00 Running Clock…

1 Mile Run

Then, 8 Min AMRAP:

5 Deadlifts (225/155)

10 Hand Release Push-Ups

20 Sit Ups
-Scaled-

On a 10:00 Running Clock…

800m Run

Then, 8 Min AMRAP:

5 Deadlifts (115/85)

10 Hand Release Push-Ups

10 Sit Ups

read more →

9/23/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Jump Rope

5 Up/Down Dog

10 Up-Downs

15 Jump Squats

20 Jumping Jacks

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (1-1-1-1-1-1)

Metcon (AMRAP – Rounds)

5 Min AMRAP:

25 Double Unders

5 Ground to Overhead (135/95)

-Rest 2:00-

Repeat!

*Pick up where you left off in first AMRAP!
-Scaled-

5 Min AMRAP:

25 Double Taps or 50 Single Unders

5 Ground to Overhead (95/65)

-Rest 2:00-

Repeat!

read more →

9/22/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

10 Up-Downs

Then 2 Rounds:

5 RDL (empty bar)

5 Supinated Pendlay Row (:03 eccentric) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings (Light)

Supinated Pendlay Row (4 x 5 AHAP)

*Pause :02 at chest all reps!

Metcon (Time)

5 Rounds:

10 KB Swings (70/53)

1:00 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds
-Scaled-

5 Rounds:

10 KB Swings (26/18)

:30 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds

read more →

9/21/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 High Knees

5 Inch Worms

8 Bootstrappers

8 Alt Groiners

8 Alt Cossack Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 3111

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

Metcon (AMRAP – Reps)

5 Min Burpee Test

Rest 3 Min

5 Min EMOM

Sprint 1 Length of Parking Lot
-Scaled-

2 Min Burpee Test

1 Min Rest

2 Min Burpee Test

Rest 3 Min

5 Min EMOM

Sprint 1 Length of Parking Lot

read more →

9/19/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 “Partner” Wall Balls

10 “Partner” Sit Ups

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 (AMRAP – Rounds and Reps)

EVERY 5:00 x 5 SETS

400m Run

Then in the remaining time…

AMRAP of:

10 Sit Ups

10 Wall Balls (20/14)

20 Double Unders

*pick up where you left off in previous AMRAP.
-Scaled-

EVERY 5:00 x 5 SETS

200m Run

Then in the remaining time…

AMRAP of:

10 Sit Ups

10 Wall Balls (14/10)

20 Single Unders

read more →

9/18/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

5/5 SA DB Push Press

5/5 SA DB Power Clean

Metcon (AMRAP – Reps)

5 Sets (:45 ON / :15 OFF):

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Single DB Push Press* (50/35)|(25/15)

MOVT 3 – Alt SA DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest, goblet style.

Finisher

Finisher:

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

read more →

9/17/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PT

10 ATW

10 Alt. Cossack Squats

10 Tempo Air Squats @ 3111

Then, 2 Rounds:

5 Snatch-Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats (pause :02 in hole)

Overhead Squat (3 x 5 @ 70-80%)

*:03 eccentric all reps.

Metcon (Weight)

4 Rounds (for quality):

10 Alt. Front Rack Lunges (135/95)

1:00 Front Rack Hold

10 OH Squats

1:00 OH Hold

*Choose weight that allows you to complete Lunges + FR Hold and OH Squats + OH Hold without dropping. Drop bar and rest between FR Hold and OH Squats.
-Scaled-

(65/45)

Substitute Front Squats for OH Squats.

read more →

9/16/20 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 BK

30 JJ

Then, 2 Rounds:

5 Push Ups from Knees

5/5 SA DB Deadlift

5 Push Ups

5/5 SA DB High Pulls

5 Plyo Push Ups

5 Alt. DB Snatches

Floor Press (4 x 10 AHAP)

Metcon (AMRAP – Reps)

15 Min EMOM:

Min 1 – Jumping Jacks

Min 2 – :30 ME Push Ups

Min 3 – Alt. DB Snatch (50/35)
-Scaled-

Alt. DB Snatch (20/15)

read more →

9/15/20 CrossFit Training NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

5 RDL (empty)

10 Alt. Elbow Punches (empty)

5 Strict Press (empty)

10 Hollow Rocks

:30 High Plank

Then, 2 Rounds w/ Empty Bar:

5 Muscle Clean

5 Hang Power Clean (hold catch :02)

5 Push Press

5 Front Squats (:03 eccentric)

Clean (4 x 2 @ moderate-challenging load)

*Pause :02 at knee all reps.

Metcon (Time)

FOR TIME:

21-18-15-12*

Hang Clean and Jerks (115/75)

Renegade Rows (45/30)

*100m Run After Each Full Set.
-Scaled-

5-12-9-6*

Hang Power Clean and Press (75/55)

Renegade Rows (20/10)

*100m Run After Each Full Set.

read more →

9/14/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10/10 Leg Swings

5 Bootstrappers

5 Inch Worms

5/5 Glute Bridges (hold :02)

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

:20 Hollow Hold

10 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

6 Up-Downs

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

Metcon (Time)

FOR TIME:

10-8-6

Deadlifts (315/205)

10-20-30

Burpees
-Scaled-

10-8-6

Deadlifts (115/80)

6-12-18

Burpees or Up-Downs

read more →

9/13/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

TABATA STYLE (:20 ON/ :10 OFF) for 3 Rounds:

High Knees

Butt Kicks

Up-Downs

Max Air Squats

Single DB Deadlift

Single DB Push Press

-Rest 1:00 b/t Rounds-

Metcon (AMRAP – Reps)

5 SETS:

1:00 – Row or Run (max distance)

-Rest :30-

1:00 – Max Unbroken Wall Balls* (20/14)|(14/10)

-Rest :30-

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

-Rest 1:00 b/t Sets-

*Sub Air Squats if you don’t have Wall Ball!

(Score is Lowest Combined Reps)

Finisher

3 SETS:

1:00 Low Plank

30 Slow Mountain Climbers

-Rest as Needed b/t Sets-

read more →

9/12/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 “Partner” Push Ups

10 “Partner” Sit Ups

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

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

Hang Power Snatch (3 x 3 @ 80-85%)

*Pause :02 at knee first two reps!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

35 Double Unders

5 Hang Power Snatch (135/95)

10 V-Ups

20 Push Ups
-Scaled-

15 Min AMRAP:

50 Single Unders or 35 DU Taps

5 Hang Power Snatch (65/55)

10 Tuck-Ups

10 Push Ups

read more →

9/11/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run

Then 2 Rounds:

:30 High Knees

:30 Air Squats

Then 2 Rounds:

6 DB Deadlifts

6 DB Swings

6 DB Sumo DL High Pulls

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – DB Deadlift

MIN 2 – Run (max distance)

-Rest 1:00-

6 Min EMOM:

MIN 1 – DB/KB Swings

MIN 2 – Run (max distance)

-Rest 1:00-

4 Min EMOM:

MIN 1 – DB Sumo DL High Pull

MIN 2 – Run (max distance)

Finisher

6 Min EMOM:

MIN 1 – Glute Bridges (RX weighted)

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

read more →

9/10/20 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

10/10 Quadruped Thoracic Rotations

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

8 Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats

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

*:03 eccentric all reps

*Clean from floor.

Metcon (Time)

E3MOM x 15 Min (5 Sets):

3 Rounds:

7 Burpees Over Bar

5 Hang Squat Cleans (155/105)

(Score is Slowest Time)
-Scaled-

E3MOM x 15 Min (5 Sets):

3 Rounds:

7 Up-Downs Over Bar

5 Hang Power Cleans (85/60)

read more →

9/9/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Alt. Lunges

10 Push-Up to Down Dog

20 Jumping Jacks

Then, 2 Rounds:

10 Tuck Jumps

20 Jumping Jacks

Then 2 Rounds 5 Reps w/ Empty Bar:

Push Press (:03 eccentric)

Strict Press (:02 lockout)

Strict Press (15:00 to build to a heavy triple!)

Metcon (Time)

50-30-10

Push Press (115/75)

Box Jumps (20)
-Scaled-

30-20-10

Push Press (75/55)

Box Jumps or Alt. Step Ups (12)

read more →

9/8/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

12 Alt. High Plank KB Taps

6 Inch Worms

6 KB Deadlifts

6 KB Goblet Squats

Then, 2 Rounds:

6 RDL

6 Good Mornings

6 KB Swings

6 Alt. KB Front Rack Lunges

Deadlift (15:00 to build to a heavy double!)

Metcon (AMRAP – Rounds)

6 Min AMRAP:

12 Alt. KB Front Rack Lunges (53/35) | (26/18)

12 KB Swing

18 Sit-Ups

-Rest 1:30-

Repeat!
*Begin second AMRAP, picking up where you left off in first AMRAP.

read more →

9/6/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

-Rest :30-

2 Min EMOM:

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest :30-

2 Min EMOM:

:30 Single DB Swings

:30 High Knees

Metcon (Weight)

16 Min EMOM:

MIN 1 – :45 Alt Reverse DB Suitcase Lunges

MIN 2 – :45 Renegade Row

MIN 3 – :45 DB G2OH

MIN 4 – :45 Crossbody Mountain Climbers

Finisher

Accumulate max plank hold in 5:00.

read more →

9/5/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 Jumping Jacks

5 Up/Down Dog

Then, Hollow Hold-to-Superman drill…

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

5 Front Squat (pause :02 in hole)

3 Push Press

3 Split Jerk

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

*Hold Split :02

*Clean from floor

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

5 Hang Power Clean (155/105)

5 Push Press

5 Clean and Jerk

20 Sit Ups
-Scaled-

12 Min AMRAP:

5 Hang Power Clean (75/55)

5 Push Press

5 Clean and Jerk/Press

10 Sit Ups

read more →

9/4/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK…

100m Jog

30 Jumping Jacks

30 Mountain Climbers

30 Butt Kickers

30 High Knees

30 Shoulder Taps

Strength:

3 Sets:

5/5 DB Windmill (Moderate-Heavy)*

1:00 L-Sit**

-Rest as Needed b/t Sets-
*https://www.instagram.com/p/Bn436lZBlmy/?hl=en&taken-by=functional.bodybuilding

**For the L-Sit, accumulate as much time in the position during the 1:00.

Metcon (Time)

EVERY 2:30 x 10 SETS:

200m Run

20 Ball Slams (25/14)

(Score is Slowest Time)
-Scaled-

EVERY 2:30 x 10 SETS:

100m Run

20 Ball Slams (14/10)

read more →

9/3/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 Front Jacks

5 Inch Worms

Then, 2 Rounds:

5 KB Deadlifts

5 KB Swings

5 Up-Downs

10 Alt. SA KB Bent Rows

Metcon (Time)

For Time (30:00 time cap):

1 Mile Run

100 KB Swings (70/53)

100 Alt. SA KB Bent Rows

1 Mile Run
-Scaled-

800m Run

Then 4 Rounds:

16 KB Swings (26/18)

16 Alt. SA KB Bent Rows

800m Run

read more →

9/2/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

5 Inch Worms

10 Bootstrappers

10 Alt. Groiners

Then, 2 Rounds:

5 MB Cleans

5 MB Push Press

10 Alt. High Plank Shoulder Taps

5 Push Ups

Then, 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats

Front Squat (4 x 2 @ 85-90% of 1RM)

*Pause :02 all reps!

*Clean from floor.

Metcon (AMRAP – Reps)

8 Rounds per Tabata (:20 ON /:10 OFF):

TABATA 1 – WB Front Squats (20/14)|(14/10)

TABATA 2 – Push-Ups

TABATA 3 – Wall Balls (20/14)|(14/10)

-Rest 1:00 b/t Each Tabata-

read more →

9/1/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Min EMOM:

MIN 1 – :45 Deadbugs

MIN 2 – :45 Inch Worms

Into …

4 Min EMOM:

MIN 1 – :45 Scap Push Ups

MIN 2 – :45 Hollow Rocks

Into …

4 Min EMOM:

MIN 1 – :45 Alt. DB Snatch

MIN 2 – :45 Up-Downs

Turkish Get Up (10 minutes to build to a challenging 1L/1R)

Metcon (Time)

FOR TIME (20:00 time cap)

Buy In: 150 Double Unders

Then…

21-15-9-6-3

Alt. DB Snatch (70/50)

Burpees Over DB

Cash Out: 150 Double Unders
-Scaled-

Buy In: 75 DU/U Taps or 150 Single Unders

Then…

21-15-9-6-3

Alt. DB Snatch (25/15)

Up-Downs Over DB

Cash Out: 75 DU/U Taps or 150 Single Unders

read more →

8/31/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

30 High Knees

10 Alt. FWD Lunges

10 Sumo-Stance Good Mornings (empty bar)

Then, 1 Round:

30 Butt Kicks

10 Alt. REV Lunge

10 Sumo Deadlifts (empty bar)(:03 eccentric)

Then, 1 Round

10 Up-Downs

10 Alt. Front Rack Lunges (empty bar)

10 Upright Rows (empty bar)

Sumo Deadlift (4 x 2 @ 85-90% of 1RM)

Metcon (Time)

3 Rounds:

800m Run

10 Alt. Front Rack Lunges (115/75)

20 Sumo DL High Pull

10 Alt. Front Rack Lunges
-Scaled-

3 Rounds:

400-600m Run

10 Alt. Front Rack Lunges (75/55)

12 Sumo DL High Pull

10 Alt. Front Rack Lunges

read more →

8/30/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 3 Min AMRAP:

10 Slow Deadbugs

10 Slow Leg Lifts (6 Inches)

10 Supermans

Then, 3 Rounds:

8 DB/BP Bent Over Rows

8 Sit-ups

8 DB/BP Floor Press

Metcon (No Measure)

10 Min AMRAP:

20 Mountain Climbers

15 Glute Bridges

10 Diamond Push-Ups

-Rest 1:00-

12 Min EMOM:

MIN 1 – :45 Bicycle Crunches

MIN 2 – :45 Alt. Lunges

MIN 3 – :45 Mountain Climber Up-Down*

*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down

read more →

8/29/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

10/10 Quadruped Thoracic Rotations

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

8 Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

Back Squat (3 x 5 @ 75-85% of 1RM)

*:03 eccentric all reps

*Clean from floor.

Metcon (Weight)

12 Min EMOM:

2 Hang Power Cleans (155/105)

2 Front Squats

2 Push Jerks

*Complex must be completed without dropping the barbell. Rest remainder of each minute.
-Scaled-

12 Min EMOM:

2 Hang Power Cleans (75/55)

2 Front Squats

2 Push Press

read more →

8/28/20 CrossFit Training New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up:

1:00 Row or Run (Easy Pace)

Into…

3 Rounds:

5 Up-Downs

5 Box/Bench Dips

10 Tuck Jumps

20 Crossbody Mountain Climbers*

(*knee to opposite elbow.)

Into…

1:00 Row or Run (Workout Pace)

Metcon (AMRAP – Reps)

EVERY 3:00 x 6 SETS

15 Cal Row or 200m Run (about 1:00)

12 Box Jumps (30/24)

Max Dips in Remaining Time

(Score is Reps)
-Scaled-

EVERY 3:00 x 6 SETS

15 Cal Row or 200m Run (about 1:00)

12 Box Jumps (18/12)

Max Box/Bench Dips in Remaining Time

Finisher

Accumulate 3:00 in Weighted Plank*

*Every time you break, 30 Bodyweight Russian Twists

read more →

8/27/20 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Sets:

20 Single Unders

5 Slow Push Ups

20 Single Unders

5 Slow Burpees

:20 Squat Hold

Metcon (Time)

100 Double Unders

50 Burpees

100 Double Unders

50 Up-Downs

100 Double Unders

50 Jump Squats

(Score is Time)
-Scaled-

100 Single Unders or 50 Dus/DU Taps

25 Burpees

100 Single Unders or 50 Dus/DU Taps

25 Up-Downs

100 Single Unders or 50 Dus/DU Taps

25 Jump Squats

Finisher

Giant Set*: 100 Push Ups

*Complete in as few sets as possible.

read more →

8/26/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

10 Up-Downs

Then 2 Rounds:

5 RDL (empty bar)

5 Pendlay Row (pause :02 at chest) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings

Pendlay Row (3 x 8 AHAP)

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings, 53# / 35#

24 Alt. Single Leg V-Ups
-Scaled-

3 Rounds:

200m Run

21 KB Swings (26/18)

24 Alt. Single Leg V-Ups or 12 Sit Ups

read more →

8/25/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run

Then, 6 Min AMRAP:

6 Push Up to Down Dog

6/6 Single Arm DB Deadlift

6 DB Front Squat

6/6 Singe Arm DB Strict Press

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run

10 Handstand Push-Up or Seated DB Strict Press (35/25)

20 Alt. DB Snatch (50/35)

20 Air Squats
-Scaled-

20 Min AMRAP:

200m Run

10 Dive Bomb Push Up or Seated DB Strict Press (15/10)

20 Alt. DB Snatch (20/15)

20 Air Squats

read more →

8/24/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

20 Alt. Lunges

10 Up-Downs

10 Glute Bridges

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press

Thruster (12 Min to build to a challenging triple!)

Metcon (Time)

5 Rounds:

12 Alt. Front Rack Lunges (115/75)

9 Thrusters

6 Burpees Over Bar
-Scaled-

4 Rounds:

12 Alt. Front Rack Lunges (75/55)

9 Thrusters

6 Burpees or Up-Downs Over Bar

read more →

8/22/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

4 Inchworms

6 Burpees

8 Wall Balls

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Strict Press (:03 Eccentric)

Hang Power Snatch

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

*Clean from floor.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

2-4-6-8-10…etc

Hang Power Snatch (95/65)

*After every set perform 10 Wall Balls (20/14)
-Scaled-

10 Min AMRAP:

2-4-6-8-10*

Hang Power Snatch (65/45)

*After every set perform 10 Wall Balls (14/10)

*After set of 10, restart at 2 reps.

read more →

8/21/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS*:

Walking Knee Hug

Walking Quad Stretch

Butt Kicks

High Knees

Lunge and Reach

*20’ for each drill, light jog back to starting position

into…

2 Rounds:

10 Alt. Box Step Ups

5 Up Downs

5 DB Deadlift

5 DB Hang Power Cleans

Into…

200m Run

Metcon (AMRAP – Reps)

5 SETS FOR REPS:

1:00 Max DB Up Down + Power Clean (50/35)|(30/20)

1:00 Max DB Front Rack Hold

1:00 Max Box Jumps (24/20)|(18/12)

3:00 to Run 400m*

*Rest remainder of the 3:00 before starting the next set.

read more →

8/20/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Min AMRAP:

10 Scap Push-Ups

10 Alt. SA DB Bent Rows

5 Inch Worms

10 Alt Groiners

Then, 4 Min AMRAP:

100m Run

10 DB Bent Rows

10 Push-Ups

10 Air Squats (2211)

Metcon (AMRAP – Rounds and Reps)

3 Sets:

ON A 10:00 RUNNING CLOCK…

5:00 of “CINDY”*

5:00 Max Distance Run

-Rest 2:00 b/t Sets-

*”CINDY” is…

AMRAP of 5 Pull-Ups or Bent Row, 10 Push-Ups, 15 Air Squats.

*C2B or Weight Vest Optional.

read more →

8/19/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt Groiners

10 Bootstrappers

5 Paused Jump Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Hang Power Cleans (:02 pause just below knee)

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

*Pause :02 first two reps.

*Clean from floor.

Metcon (Time)

“Cali Love (15:00 cap)”

30 Squat Clean & Jerk* (155/105)

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

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

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

read more →

8/18/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Mt. Climbers

Then, 2 Rounds:

30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

Then, 2 Rounds:

5 DB High Pulls

5 DB Front Squats

5 DB Push Press

Metcon (AMRAP – Reps)

4 Min EMOM:

:45 Max Up-Downs

Then, 3 ROUNDS FOR MAX REPS:

1:00 – DB Thruster (50/35)|(25/15)

1:00 – Alt. DB Hang Snatch

1:00 – High Plank DB Pull Throughs

Then, 4 Min EMOM:

:45 Max Burpees

read more →

8/17/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 HK

30 BK

20 Alt. High Plank Shoulder Taps

5 Push-Up to Down Dog

Then, 2 Rounds 5 Reps w/ Empty Bar:

Good Mornings

RDL

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

Metcon (Time)

3 Rounds:

800m Run

15 Deadlifts (225/155)

12 Dive Bomb (Inverted) Push Ups
-Scaled-

3 Rounds:

400m Run

15 Deadlifts (95/65)

12 Seated DB Strict Press (20/10)

read more →

8/15/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Jump Rope

10 Alt. Shoulder Taps

15 Jump Squats

20 Jumping Jacks

5 Burpees

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans

2 Push Press

2 Split Jerks (hold split :02)

Power Clean + Jerk (1 x (2+1))

12 Min to build to a challenging load for (2 + 1)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 Hand Release Push-Ups

30 Sit-Ups

60 Double Unders

30 Wall Balls (20/14)
-Scaled-

15 Min AMRAP:

15 Push-Ups to Box

20 Sit-Ups

30 Double Unders/DU Taps or 60 Singles

20 Wall Balls (14/10)

read more →

8/14/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

High Plank

Mt. Climbers

Then, 3 Rounds:

10 KB Bent Over Rows

8 Lateral Hops Over KB

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

Metcon (No Measure)

5 Min AMRAP:

15 KB Swings (70/53)

10 Up Down Over DB

– Rest 1:00 –

5 Min EMOM:

:45 Mt. Climbers

-Rest 1:00-

5 Min AMRAP:

15 KB Swings (70/53)

10 Up Down Over DB
-Scaled-

KB Swings (26/18)

:30 Mt. Climbers (in EMOM)

Finisher

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

MVMT 1 – Bicep Curls

MVMT 2 – Tricep Extensions

read more →

8/13/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

10 Alt. Lunges

10 Alt. Jump Lunges

10 Alt. Sit Outs

5 DB Front Squats

5 DB Strict Press

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS:

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

2:00 Alt. Sit Outs

-Rest 1:00-

4 SETS FOR MAX REPS:

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

1:00 Cardio Choice

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

* Beginners, no DB just bodyweight.

(Score is Reps)

read more →

8/12/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Up Downs

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL (:03 eccentric)

Good Mornings (:03 eccentric)

Sumo DL

Sumo Deadlift (4 x 3 @ challenging load)

* :03 eccentric all reps

**NO BOUNCE!

Metcon (Time)

For Time (15:00 cap):

20 Deadlifts (275/190)

800m Run

30 Burpees Over Bar

10 Deadlifts

400m Run

15 Burpees Over
-Scaled-

15 Deadlifts (95/65)

400m Run

30 Up-Downs Over Bar

10 Deadlifts

400m Run

15 Up-Downs Over Bar

read more →

8/11/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Run

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

Then, 3 Rounds:

10 Deadbugs

8/8 Single Arm DB Strict Press

8/8 Single Arm DB Sumo Deadlift

8 Inch Worms

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS:

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

1:00 – V-Ups or Tuck-Ups

1:00 – DB Renegade Row

1:00 – Max Distance Sprint

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

8 Min EMOM:

Min 1 – 8 Seated DB Arnold Press

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

read more →

8/10/20 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

5 Push Up to Down Dog

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Hang Power Clean

Push Press

BTN Push Press

Back Squat (4 x 5 @ challenging load)

*Pause :02 all reps!

**Clean from floor.

Metcon (Time)

EVERY 4:00 x 4 SETS:

15 Hang Power Cleans (115/75)

12 Front Squats

12 Dive Bomb (Inverted) Push Ups

(Score is Slowest Time)
-Scaled-

EVERY 4:00 x 4 SETS:

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

10 Front Squats

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

read more →

8/8/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

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

Then 2 Rounds (empty bar):

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

5 Pendlay Row (hold :02 at chest)

5 Snatch High Pulls

5 Muscle Snatch

Pendlay Row (4 x 5 at challenging load.)

*:02 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

13 Min ARMAP:

12 Alt. DB Snatches (50/35)

50 Double Unders

25 Push Ups
-Scaled-

13 Min ARMAP:

12 Alt. DB Snatches (20/15)

25 Double Unders/DU Taps or 50 Single Unders

15 Push Ups

read more →

8/7/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Min EMOM:

Min 1 – :45 Mt. Climbers

Min 2 – 10 Air Squats + 10 V-Ups

Metcon (Time)

3 Sets:

800m Run

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

30 Alt. Single Leg V-Ups

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

3 Sets:

400m Run

50 Single DB Thrusters (25/15)

30 Alt. Single Leg V-Ups

-Rest 3:00 b/t Sets-

Finisher

3 Sets:

10 DB Pull-Overs

10/10 Single Arm DB Reverse Curls

read more →

8/6/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run (Increasing pace every :30)

Then, 8 Min EMOM:

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

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

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS:

30 KB Swings (53/35)

10/10 SA Front Rack Step-Ups*

10 Box Jump Overs (24/18)

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

EVERY 4:00 x 5 SETS:

20 KB Swings (26/18)

10/10 SA Front Rack Step-Ups*

10 Box Jumps or Step Overs (18/12)

Finisher

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

MOVT 1 – Alt. Quadruped Bird Dog

MOVT 2 – Alt.Heel Taps*

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

read more →

8/5/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

15 Hollow Rocks

Then 2 Rounds:

10 Alt Groiners

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

5 Tempo Air Squats (3221)

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Hang Power Cleans (:02 pause just below knee)

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

*Clean from floor.

Metcon (Time)

ON A 12:00 RUNNING CLOCK…

1,200m Run

60 Sit-Ups

30 Front Squats (185/135)

Max Barbell Front Rack Hold
-Scaled-

ON A 12:00 RUNNING CLOCK…

800m Run

30 Sit-Ups

20 Front Squats (65/55)

Max Barbell Front Rack Hold

read more →

8/4/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

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

:30 Alt Groiners

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

7 Min AMRAP:

10 Scap Push-Ups

10 Scap Pull-Ups

5/5 Single DB Sumo Deadlift

30 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

15 DB Sumo Deadlifts (50/35)

15 Pull-Ups or DB Bent Rows

200m Run

-Rest 1:00-

6 Min AMRAP:

10 DB Sumo Deadlifts

10 Pull-Ups or Bent Rows

100m Run

-Rest 1:00-

3 Min AMRAP:

Max DB Renegade Row
-Scaled-

*DB Sumo Deadlifts (30/20)

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

Finisher

3 Sets:

10 DB RDL (:03 eccentric)

10/10 Single Leg Glute Bridge (X221)

read more →

8/3/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Push Up to Down Dog

10 Alt. High Plank Shoulder Taps

8 Up Downs

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Hang Power Cleans

Push Press (:03 eccentric)

Strict Press (:02 lockout)

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

*Clean from floor!

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Hang Power Snatch

Metcon (No Measure)

15 Min EMOM

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

Min 2 – 8 Hang Power Snatches

Min 3 – 12 Burpees over Over Bar
-Scaled-

15 Min EMOM

Min 1 – 8 Strict Press (65/45)

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

Min 3 – 12 Up-Downs over Over Bar

read more →

8/1/20 CrossFit Training

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Then, 2 Rounds:

10 Plate Hops

10 Jump Squats

5 Good Mornings (empty bar, :03 eccentric)

5 RDL (empty bar, :03 eccentric)

Deadlift (4 x 5 @ moderate weight)

Metcon (Time)

15-12-9-6-3

Box Jumps (24/18)

Push Ups

3-6-9-12-15

Deadlift (185/135)
-Scaled-

15-12-9-6-3

Box Jumps (18/12)

Push Ups

3-6-9-12-15

Deadlift (95/65)

read more →

7/31/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Min AMRAP:

20 Jumping Jacks

10 Scap Push-Ups

10 Deadbugs

Into…

5 Min AMRAP:

30 Single Unders

20 Mt. Climbers

10 Alt. Reverse Lunges

Metcon (Time)

5 Rounds:

50 Double Unders

25 Hollow Rocks

20 Alt. Jump Lunges

1:00 DB/BP Front Rack Hold AHAP

:30 DB/BP Floor Press Hold AHAP

:30 Walking Rest Between Rounds
-Scaled-

5 Rounds:

50 Single Unders or 25 DU Taps

15 Hollow Rocks

20 Alt. Lunges

1:00 DB/BP Front Rack Hold AHAP

:30 DB/BP Floor Press Hold AHAP

:30 Walking Rest Between Rounds

read more →

7/30/20 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Mt. Climbers

10 Alt Groiners

5 Inch Worms

Then, 2 Rounds:

5/5 Single Arm DB/BP Upright Row

5/5 Single Arm DB/BP Strict Press

10 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP*

4-6-8-10 and so on…

V-Ups

Alt. DB/BP Hang Snatch

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

20 Min AMRAP*

4-6-8-10 and so on…

Sit Ups

Alt. DB/BP Hang Snatch

*100m Run After Each Full Set.

read more →

7/29/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Bootstrappers

10 Alt. Groiners

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats

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

*Pause :02 all reps!

Metcon (AMRAP – Reps)

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

1:00 Jumping Jacks

Max Squat Cleans (155/105)
-Scaled-

Squat Cleans (65/55)

read more →

7/28/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 3 Rounds:

:45 Front Jacks

10 Light DB/BP Ground-to-Overhead

5 Push-Up to Down Dog

5/5 Single Arm DB/BP Strict Press

Metcon (Time)

4 Rounds:

10 Handstand Push-Ups

20 DB/BP Ground-to-Overhead

15 Handstand Push-Ups

400m Run
-Scaled-

4 Rounds:

10 Inverted Push Ups or Push Ups

20 DB/BP Ground-to-Overhead

15 Inverted Push Ups or Push Ups

200m Run

read more →

7/27/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PT

10 ATW

5 Up-Downs

5 Air Squats

Then, 2 Rounds 4 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Power Snatch + Snatch (4 sets @ moderate weight)

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

3 Min AMRAP:

3 Power Snatch (115/75)

3 Overhead Squats

3 Burpees Over Bar

Rest 1:00 b/t Rounds
-Scaled-

4 Rounds:

3 Min AMRAP:

3 Power Snatch (45/35)

3 Front Squats

3 Up-Downs Over Bar

Rest 1:00 b/t Rounds

read more →

7/25/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

20 Single Unders

5 Slow Push Ups

5 MB Deadlifts

5/5 MB Split Squats

5 MB Thrusters

5 Sit Ups

Floor Press (3 x 10/10)

*Single Arm, using KB.

Metcon (Time)

FOR TIME:

50 Double Unders

50 Sit-Ups

50 Up-Downs

50 Wall Balls (20/14)

50 Alt. Reverse Lunges

50 KB Swings (53/35)

50 Alt. Reverse Lunges

50 Wall Balls

50 Up-Downs

50 Sit-Ups

50 Double Unders

-20:00 Time Cap-
-Scaled-

30 Reps*

50 Single Unders or 25 DU Taps

Wall Ball (14/10)

KB Swings (26/18)

read more →

7/23/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then 3 Rounds:

5 DB Deadlifts

5 DB Hammer Curls

5/5 Bodyweight Split Squats

5 DB Power Cleans

Metcon (No Measure)

10 Min EMOM:

MIN 1 – :50 Double Unders*

MIN 2 – :50 DB Power Clean

-2:00 Rest-

10 Min AMRAP:

30 Double Unders

20 DB Alt. Forward Lunges

10 DB Power Cleans

*Beginners: Single Unders or DU Taps

Finisher

3 Sets:

15-25 DB OH Tricep Extension

-Rest as needed b/t sets-

read more →

7/22/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Inch Worms

Then 2 Rounds 5 Reps w/ Empty Bar:

Sumo DL (:03 eccentric)

Pendlay Row

Snatch-Grip High Pull

Muscle Snatch

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

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

6 Pendlay Rows (135/95)

12 Alt. DB Snatches (35/25)

100m Run

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!
-Scaled-

Pendlay Rows (65/55)

Alt. DB Snatches (20/15)

read more →

7/21/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

TABATA (:20 ON | :10 OFF)

Row

Then 2 Rounds:

:30 High Plank

5 Tuck Ups (hold :02)

:30 Low Plank

5 Scap Push Ups

Metcon (Time)

5 Rounds:

500m Row

10 Push Ups

15 Alt. V-Ups

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

Finisher

Accumulate 3:00 in L-Sit

read more →

7/20/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Alt. Groiners

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

MOVT 1 – Air Squat

MOVT 2 – Up-Down

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

5 Push Press

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Front Squats

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

FOR TECHNIQUE!!

6 Min EMOM:

3 Hang Clean (115/80)

Metcon (Time)

21-15-9

Thrusters (95/65)

Burpees Over Bar
-Scaled-

15-12-9

Thrusters (45/35)

Up Downs

read more →

7/18/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

400m Run

5 Up-Downs

30 Lateral Hops

30 Jumping Jacks

Then 2 Rounds w/ Empty Bar:

10 RDL

10 Pendlay Row (pause :02 at chest)

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

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (Time)

5 Rounds:

25 KB Swings (70/53)

200m Run
-Scaled-

5 Rounds:

15 KB Swings (26/18)

200m Run

read more →

7/17/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

200m Run

10 Glute Bridges

10 Alt. Lunge & Twist

5 DB/BP Deadlifts

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Min AMRAP:

1 DB/BP Up-Down Deadlift

2 DB/BP Suitcase Lunge

1 DB/BP Up-Down Deadlift

2 DB/BP Suitcase Lunge

-Rest 1:00 b/t Sets-

Finisher

ON A 5:00 RUNNING CLOCK…

3:00 Max DB/BP Hollow Flutter Kicks

Immediately into…

2:00 of Max Russian Twists

read more →

7/16/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Front Jacks

Then 2 Rounds:

5 DB/BP Bent Rows (:03 Eccentric

:30 High Plank (on DB/BP)

5 DB/BP Power Clean and Press

:30 DB/BP Swings

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 – DB/BP Curl + Around the World*

1:00 – DB/BP Strict Press

1:00 – Single DB/BP Renegade Rows**

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

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

-Rest 1:00 b/t Sets-

read more →

7/15/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

10 Hollow Rocks

5 Up/Down Dog

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

6 Alt. Front Rack Lunge

5 Push Press

3 OH Squats (:03 eccentric)

5 Thrusters

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

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Split Snatch (35/25)

15 Tuck Ups

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

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

Alt. DB Split Snatch (15/10)

Wall Balls (14/10)

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7/14/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jumping Jacks

Then, 2 Rounds:

:30 Single Unders

:30 Up-Downs

:30 High Plank

Then, 2 Rounds:

5 DB/BP Sumo Deadlift (:03 eccentric)

5 DB/BP High Pulls

5 Push Ups (:03 eccentric)

Metcon (AMRAP – Reps)

15 Min EMOM:

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

MIN 2 – :50 Close-Grip Push Ups

MIN 3 – :50 Mountain Climbers

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7/13/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

50 Single Unders

Then, 2 Rounds w/ Empty Bar:

10 RDL

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans

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

FOR TECHNIQUE!!

6 Min EMOM:

3 Hang Power Clean (95/65)

Metcon (Time)

FOR TIME:

150 Double Unders

400m Run

30 Push Jerks (75/55)

30 Hang Power Cleans (75/55)

30 Burpees

400m Run

150 Double Unders
-Scaled-

FOR TIME:

150 Single Unders or 100 DU Taps

200m Run

30 Push Press (45/35)

30 Hang Power Cleans (45/35)

30 Up-Downs

200m Run

150 Single Unders or 100 DU Taps

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7/11/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

5 Inch Worms

Then 2 Rounds:

5/5 SL Glute Bridge (hold :02)

5 MB Front Squats

5 MB Push Press

5 MB Thrusters

Then, 8 Tempo Deadlifts w/ Empty Bar.

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

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

2,4,6 and so on…

Deadlifts (95/65)

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

Up-Downs

-2:00 Rest-

(Repeat)

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

Deadlifts (75/55)

Wall Balls (14/10)

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7/10/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then 2 Rounds:

1/1 Bodyweight Turkish Getup

:30 High Plank Hold

5/5 SA KB/DB/BP Swings

Strength

4 Sets:

3/3 DB/BP Turkish Getup

-Rest 1:30 b/t Sets-

Metcon (3 Rounds for time)

ON A 4:00 RUNNING CLOCK…

20 Hand Release Push-ups

30 KB/DB/BP Swings

75 Double Unders*

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…

40 Hand Release Push-ups

50 KB/DB/BP Swings

100 Double Unders*

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…

60 Hand Release Push-ups

70 KB/DB/BP Swings

125 Double Unders*

*Scaled: Single Unders or Plate Hops

read more →

7/9/20 CrossFit For Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run

20 Hollow Rocks

into…

3 Rounds:

3/3 SA DB/BP Deadlift

3/3 SA DB/BP Upright Row

3 Up-Downs

3 Burpees

Strength

E2MOM x 12 MINUTES:

12 DB/BP Hang Clusters

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS:

1:00 – DB/BP Power Cleans

1:00 – Single DB/BP Floor Press*

1:00 – DB/BP Hollow Flutter Kicks**

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

**Hold DB/BP at extension above chest

-1:00 Rest b/t Sets-

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7/8/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Jumping Jacks

10 Scap Push-ups

25 Mountain Climbers

5 Paused Jump Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch (Hold catch :02)

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

FOR TECHNIQUE!!

6 Min EMOM:

3 Hang Power Snatch (75/55)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 Burpees Over Bar

8 Hang Power Snatch (75/55)

10 Air Squats
Scaled:

12 Min AMRAP:

6 Up-Downs Over Bar

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

10 Air Squats

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7/7/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run

:30 Mt. Climbers

Then 2 Rounds:

5 DB/BP Sumo Deadlifts

5 DB/BP High Pulls

5 Push Ups (:03 eccentric)

5 DB/BP Push Press

10 Seated Leg Raises over DB/BP

Strength

4 Sets:

10 DB/BP Front Raises

10 DB/BP Arnold Presses

10 Alt. DB or BP Bent Rows

-Rest 1:30: b/t sets-

Metcon (AMRAP – Reps)

15 Min EMOM:

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

MIN 2 – :45 Dips

MIN 3 – :45 Mountain Climbers

(Score is Reps)

read more →

7/6/20 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 High Knees

20 Butt Kicks

5/5 SA KB/DB/BP Deadlift

5/5 SA KB/DB/BP Swing

10 KB/DB/BP Goblet Squats

Then 2 Rounds:

:30/:30 Front Rack Stretch

5 KB/DB/BP Front Squats @ 3231

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

FOR TECHNIQUE!

*Pause :02 all reps

*Clean from ground.

Metcon (Time)

30-20-10*

Front Squats (95/65)

KB/DB/BP Swings (53/35)

*Complete 12 burpees after each full round.
Scaled:

30-20-10*

Front Squats (45/35)

KB/DB/BP Swings (26/18)

*Complete 12 Up-Downs after each full round.

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7/5/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run

5 Inch Worms

into…

4 Min EMOM:

6 Up-Downs

6 Hand Release Push-ups

6 KB/DB/BP Swings

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

Metcon (6 Rounds for time)

EMOM Style…EVERY 4:00 FOR 6 SETS:

1:30 Run

15 Burpees*

10 KB/DB/BP Swings

*Beginners: Up-Downs

(Score is Each Set for Time)

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

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7/4/20 Home WOD – Happy 4th of July!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Alt. Skier Jumps

Then, 3 Rounds:

5/5 Split Squat

:30 Tuck Hold

5 DB/BP Front Squat

5 DB/BP Push Press

5 Tuck Ups

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

6 Alt. DB/BP Lunges

4 V-ups

2 DB/BP Thrusters

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

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

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

7/3/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

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

Then 2 Rounds:

:30 Tuck Ups

:30 Wall Sit or Squat Hold

10 DB/BP Deadlifts

5 DB/BP Power Cleans

5 DB/BP Snatch

Metcon (10 Rounds for time)

EMOM style…Every 2:00 x 5 Sets:

10 Jump Squats

20 DB/BP Power Cleans

50 Double Unders*

-Rest 2:00-

EMOM style…Every 2:00 x 5 Sets:

10 Jump Squats

20 Alt. DB/BP Snatch

50 Double Unders*

*Beginners: Single Unders or Plate Hops

(Score is Each Set for Time)

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

Finisher

5 SETS (:40 ON/ :20 OFF)

“Long” Plank*

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

read more →

7/2/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

into…

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

MOVT 1 – Push Ups

MOVT 2 – Alt. DB Snatch or BP Snatch

*Both movements = 1 Set

Strength

4 Sets AHAP:

12 DB/BP Shrugs

12 DB/BP Strict Press

12 DB/BP Front Raises

-Rest 1:30 b/t sets-

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS:

1:30 – DB/BP Floor Press

1:30 – Renegade Row*

1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

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

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

*Advanced: Moderate DB

(Score is Reps)

read more →

7/1/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

:30 Mt. Climbers

:30 Front Jacks

into…

4 Min EMOM:

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

into…

2 Rounds:

5 DB/BP Deadlifts

5 Up-Down Tuck Jumps

Metcon (No Measure)

8 Min EMOM:

MIN 1 – Alt. Sit Outs

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

-Rest 2:00-

12 Min AMRAP:

12 Up-Down Tuck Jumps

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

24 Alt. High Plank Shoulder Taps

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

AMRAP = As Many Rounds or Reps As Possible

Finisher

4 Sets:

7 DB/BP Halos (L)

7 DB/BP Halos (R)

14 Standing Overhead Tricep Extensions

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6/30/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run or Jumping Jacks

Then, 2 Rounds:

30 Mountain Climbers (L+R = 1 Rep)

20 Bicycle Crunches (L+R = 1 Rep)

10 Lateral Hops Over DB/BP

5 Up-Downs

5 DB/BP Sumo Deadlift High Pulls

Strength

3 Sets:

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

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

-Rest 1:30 b/t sets-

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

24 Alt. DB Snatch or BP Snatch

24 Alt. Jump Lunges

24 Sit-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

6/29/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then, 2 Rounds:

5 Reverse Squats

5 Push Ups

5 DB/BP RDL

5 DB/BP Hang Power Clean

5 DB/BP Front Squats

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – Max DB/BP Squat Clean

MIN 2 – Max Double Unders*

*Beginners: Single Unders or Plate Hops

-Rest 2:00-

8 Min EMOM:

MIN 1 – Max Burpee Over DB/BP**

MIN 2 – Max Squat Hold

**Beginners: Up-Down Over DB/BP

(Score is Reps)

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

Finisher

4 Sets:

:30 Low Plank Hold

20 Alt. V-Ups

-Rest as needed b/t sets-

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6/28/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then 2 Rounds:

10 Alt. V-Ups

5 KB/DB/BP Deadlifts

:30 Tuck Hold

5 DB/BP Push Press (:03 eccentric)

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

9 Min AMRAP:

1:30 Run or 1:30 Jump Rope

20 KB/DB/BP Swings

15 Tuck Ups

10/10 Single Arm DB/BP Strict Press

-Rest 1:30 b/t Rounds-

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

6/27/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

5 Inch Worms

Then 2 Rounds:

5 Air Squats (pause :02 at bottom)

:30 Low Plank Hold

5 Jump Squats

:30 High Plank Hold

5 DB/BP Bent Rows

Strength

4 Sets AHAP:

10 DB/BP Bent Row (:03 eccentric)

8/8 DB/BP Split Squat

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 – Air Squats

1:00 – Alt. Sit Outs

1:00 – Double Unders*

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

-Rest 1:00 b/t Sets-

*Beginners: Single Unders or Plate Hops

**1 Rep = 2 Squats + 1 Press

(Score is Reps)

read more →

6/26/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 3 Rounds:

10 DB/BP Bent Over Rows

10 Alt. Skier Jumps

3/3 Single Leg DB/BP RDL

Metcon (AMRAP – Reps)

8 Min EMOM:

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

MIN 2 – :30 Alt. Skier Jumps

-Rest :30-

4 Min EMOM:

MIN 1 – :50 DB/BP Up-Down Deadlift

MIN 2 – :40 Mt. Climbers

-Rest :30-

2 Min EMOM:

MIN 1 – :50 KB/DB/BP Swings

MIN 2 – :50 Jump Squats

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

(Score is Reps)

Finisher

6 Min EMOM:

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

MIN 2 – :45 Hollow Rocks

read more →

6/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Min EMOM:

MIN 1 – :30 Jumping Jacks

MIN 2 – :30 Alt. High Plank Shoulder Taps

4 Min EMOM:

MIN 1 – :30 Up-Downs

MIN 2 – :30 Reverse Lunges

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

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

14 DB/BP Deadlifts

14 Push-Ups

14 Up-Downs Over DB/BP

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

Finisher

6 Min EMOM:

MIN 1 – DB/BP Curl

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

read more →

6/24/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jumping Jacks

Then, 2 Rounds:

5 Inch Worms

5 DB/BP Deadlifts

5 DB/BP Push Press

10 Tuck-ups

Metcon (No Measure)

25 Min EMOM:

MIN 1 – Athlete Choice Cardio 1*

MIN 2 – DB/BP Ground to Overhead

MIN 3 – Sit-Ups

MIN 4 – Athlete Choice Cardio 2*

MIN 5 – DB/BP Hollow Hold

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

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

read more →

6/23/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Up-Downs

Then 2 Rounds:

:30 High Plank

5/5 Split Squats

5 Push Ups

20 Front Jacks

10 DB/BP Snatches

10 DB/BP Bent Rows

Strength (4 x 24)

4 Sets AHAP:

12 DB/BP Bench or Floor Press

12 DB/BP Pull Overs

-Rest 2:00 b/t Sets-

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

20 Alt. DB/BP Suitcase Lunges

15 Renegade Rows*

20 DB/BP Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 Alt. DB/BP Suitcase Lunges

25 Renegade Rows*

30 DB/BP Push Press

Max Burpees in Remaining Time

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

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

*Advanced: Moderate DB

(Score is Reps)

read more →

6/22/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Single Unders

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

MOVT 1 – Air Squats

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Then, 2 Rounds:

5 DB/BP RDL

5 DB/BP High Pulls

5 DB/BP Hang Power Cleans

5 DB/BP Front Squats

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

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

35 Double Unders*

7 DB/BP Hang Squat Cleans

-Rest 1:00-

Repeat!

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Round + Reps)

Finisher

8 Min EMOM:

MIN 1 – Slow Bicycle Crunches

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

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

read more →

6/21/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min EMOM (for Max Reps):

Mt. Climbers

Reverse Lunges

DB/BP Upright Rows

High Knees

Push Ups

Jump Rope

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – :50 Alt. Jump Lunges

MIN 2 – :50 Alt. Sit Outs

MIN 3 – :50 Double Unders*

MIN 4 – :50 Alt. Heel Taps

*Beginners: Single Unders or Plate Hops

(Score is Reps)

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

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6/20/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 High Knees

30 Butt Kicks

10 Alt. Windmills

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

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

Metcon (AMRAP – Reps)

ON A 2:30 RUNNING CLOCK…

Max DB/BP Thrusters

-1:30 Rest-

into…

3 Rounds:

1:00 – Max Alt. DB/BP Curtsey Squats

1:00 – Max Jump Squats

1:00 – Max Wall Sit (or Squat Hold)

-1:30 Rest-

into…

ON A 2:30 RUNNING CLOCK…

Max DB/BP Thrusters

(Score is Reps)

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6/19/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Jump Rope

Then, 2 Rounds:

5 Sit-Ups

10 Paused Jump Squats

30 Mountain Climbers (L+R = 1 Rep)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP*:

2-4-6 and so on…

Alt. DB/BP Step-Overs

Sit-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

*Restart each AMRAP from the beginning.

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

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6/18/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Inch Worms

Then, 3 Rounds:

:30 DB/BP Strict Press

:30 DB/BP Goblet Squats

:30 Alt. V-Ups

Strength:

3 Sets AHAP:

10 DB/BP Burpee Deadlifts

10 DB/BP High Pulls

Metcon (8 Rounds for time)

EMOM style…Every 2:00 x 8 Sets:

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

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

(Score is Each Set for Time)

read more →

6/17/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then, 2 Rounds

12 Front Jacks

12 Alt. Lunges

12 Glute Bridges

4 Min EMOM:

10 Sit-Ups + Max Alt Sit-Outs

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Tuck-Ups

8 Hand Release Push-Ups

30 Double Unders*

-1:00 Rest-

6 Min AMRAP:

6 Tuck-Ups

6 Hand Release Push-Ups

30 Double Unders*

-1:00 Rest-

4 Min AMRAP:

4 Tuck-Ups

4 Hand Release Push-Ups

30 Double Unders*

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

6/16/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Jumping Jacks

Then, 2 Rounds:

10 High Knees (L+R = 1 Rep)

10 DB/BP Deadlift

10 DB/BP Bent Over Rows

Metcon (AMRAP – Reps)

21 Min EMOM:

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

MIN 2 – Max DB/BP Clean & Press

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

*Opposite knee to opposite elbow

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

(Score is Reps)

read more →

6/15/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

2:00 Athlete Choice Cardio

10 Alt. DB/BP Suitcase Lunges

10 DB/BP Curl & Press

10 Up-Downs

Strength:

3 Sets AHAP:

5/5 Staggered Stance DB/BP Deadlift

8 DB/BP Push Press

6 DB/BP Front Squats (:03 eccentric)

Rest 2:00 b/t Sets

Metcon (AMRAP – Reps)

6 Rounds:

1:00 – Air Squats

1:30 – Max DB/BP Devil Press

Rest :30 b/t Rounds-

(Score is Reps)

read more →

6/14/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 3 Rounds:

30 Single Unders or Plate Hops

5 Burpees

30 Mountain Climbers (L+R = 1 Rep)

5 Sit Ups

Metcon (No Measure)

4 Rounds:

:30 Burpees

:30 Lateral Hops Over DB/BP

:30 Tuck Ups

1:30 Double Unders*

1:00 Up-Downs

1:00 Skier Jumps Over DB/BP

1:00 – Mountain Climbers

1:30 – Double Unders*

-Rest 1:00 b/t Rounds-

*Beginners: Single Unders or Plate Hops

read more →

6/13/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Jump Rope

Then, 3 Rounds:

10 Front Jacks

10 Alt. Lunges

10 Air Squats

Front Squat (3-4 x 10 AHAP)

3-4 Sets:

10 DB/BP Front Squats

*Pause :02 each rep

-Rest 1:00 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

21-15-9

DB/BP Thruster

DB/BP Hang Power Clean

-Rest 3:00-

4 Min ARAMP:

21-15-9

DB/BP Thruster

DB/BP Hang Power Clean

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

6/12/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Alt. Windmills

100 Single Unders or Plate Hops

50 Mountain Climbers (L+R = 1 Rep)

40 Jumping Jacks

20 Hollow Rocks

1:00 Inch Worms

Metcon (AMRAP – Reps)

3 Rounds:

1:30 – MAX DB Renegade Row*

1:30 – Plank Hold

1:30 – MAX Double Unders**

-Rest 1:30 b/t Rounds-

*Beginners: Bodyweight (empty hand) Renegade Row

**Beginners: Single Unders or Plate Hops

(Score is Reps)

Finisher

4 Min AMRAP:

Max DB/BP Curls

*Every time you break, perform 10 Hollow Rocks.

AMRAP = As Many Rounds or Reps As Possible

read more →

6/11/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

Then, 2 Rounds:

:30 Squat Hold

:30 Alt. High Plank Shoulder Taps

5 Up/Down Dog

5/5 Split Squat

10 DB/BP High Pulls

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

MOVT 1 – DB/BP Deadlift

MOVT 2 – DB/BP Thrusters

*Both movements = 1 Set

Metcon (AMRAP – Reps)

TABATA 1 – Alt. DB Snatch or BP Snatch

TABATA 2 – DB/BP Front Squat

TABATA 3 – DB/BP Floor Press

TABATA 4 – Alt. Jump Lunges

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

-1:00 Rest b/t Tabatas-

(Score is Reps)

read more →

6/10/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Up-Downs

Then, 2 Rounds:

10 Alt. Groiners

5 Push Ups

5 KB/DB/BP Deadlifts

Then 2 Rounds:

10 Glute Bridges

5 Sit-Ups

5 KB/DB/BP Swings

Metcon (AMRAP – Reps)

30 Min EMOM:

MIN 1 – MAX Burpee w/ Double Push Up*

MIN 2 – MAX KB/DB/BP Bent Row

MIN 3 – MAX Sit-Ups

MIN 4 – MAX KB/DB/BP Swings

MIN 5 – Rest

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

*Beginners: Sub Up-Downs or Burpee to Bench

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

read more →

6/9/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 3 Rounds:

6 DB/BP Strict Press

6 Alt. Lunges

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

Push Press (3 x 6)

:03 eccentric

Dumbbell Push Press (3 x 6)

:03 eccentric

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

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

Strength…

3 Sets AHAP:

6 DB/BP Push Press (:03 eccentric)

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

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

-Rest as Needed b/t Sets-

Metcon (AMRAP – Rounds and Reps)

3 Rounds…

On a 4:00 running clock, AMRAP of:

20 Alt. Sit Outs

10 Alt. DB/BP Suitcase Lunges

7 DB/BP Push Press

-Rest 1:00 b/t Sets-

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

6/8/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

10 Hollow Rocks

5 Up-Downs

Then, 2 Rounds:

20 Single Unders

10 Sit-Ups

5 Burpees

Then 2 Rounds:

10 DB/BP RDL

8 DB/BP Bent Over Rows

6 DB/BP Ground to Overhead

Metcon (AMRAP – Reps)

3 Min AMRAP:

Double Unders*

(*Beginners: Single Unders or Plate Hops)

-Rest 1:00-

2 Min ARMAP:

Burpees Over DB/BP*

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

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 DB/BP Muscle Clean

MIN 2 – :45 Jump Squats

AMRAP = As Many Rounds or Reps As Possible

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

(Score is Reps)

Finisher

On a 4:00 running clock:

Accumulate as much time as possible in Low Plank*

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

read more →

6/7/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then, 2 Rounds:

10 Paused Jump Squats

10 Alt. Sit Outs

Then, 4 Min EMOM:

5 Burpees into Max Single Unders

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

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

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – MAX Double Unders*

MIN 2 – MAX DB/BP Front Squats

MIN 3 – MAX Alt. V-ups

MIN 4 – Walking Rest

*Beginners: Single Unders or Plate Hops

(Score is Reps)

Cool-Down

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose

Lizard

Pigeon

read more →

6/6/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Athlete Choice Cardio

Then, 2 Rounds:

10 Alt. Groiners

10/10 Leg Swings

10 Bootstrappers

Then, 3 Rounds:

6 DB/BP Swings

6 DB/BP Alt. Reverse Lunges

6 DB/BP Strict Press

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

2-4-6-8-10…

DB/BP Thruster w/ Double Press*

DB/BP Swing

DB/BP Alt. Reverse Lunges

*1 Rep = Thruster + Additional Push Press

(Score is Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

Finisher…

3 Sets:

10 DB/BP Zotts Press

30 Glute Bridges

:30 Glute Bridge Hold

read more →

6/5/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 2 Rounds:

:30 Slow Air Squats

:30 Up/Down Dog

Then, 2 Rounds:

10 DB/BP RDL

8 Alt. DB/BP Snatch

8 DB/BP Clean

8 DB/BP Push Press

Metcon (4 Rounds for reps)

TABATA 1 – Alt. DB/BP Snatch

TABATA 2 – Push Ups

TABATA 3 – Sit Ups

TABATA 4 – DB/BP Hang Power Clean + Press

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

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

Finisher

5 Min AMRAP:

20 Alt. Bicycle Crunches

20 Tuck-ups

:20 Hollow Hold

AMRAP = As Many Rounds or Reps As Possible

read more →

6/4/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

20 Mt. Climbers

10 DB/BP Upright Row

10 DB/BP Strict Press

10 Air Squats (:03 eccentric)

Then 2 Rounds:

8 DB/BP Sumo Deadlifts

:30 DB/BP Overhead Hold

10 Alt. DB/BP High Plank Pull-Throughs

Metcon (AMRAP – Rounds and Reps)

5 Rounds

On a 3:00 running clock, AMRAP of:

10 DB/BP SDHP

7 Burpee Tuck Jumps*

-Rest 1:00 b/t Rounds-

-Begin each AMRAP where you left off in previous.

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

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

5 Min EMOM:

12 DB/BP Hammer Curls + Max Gun Hold

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

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

read more →

6/3/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run or Athlete Choice Cardio

into…

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

MVMT 1 – Alt. Lunges

MVMT 2 – Burpees

*Both movements = 1 Set

Turkish Get Up (3 x 2/2 AHAP)

Metcon (Time)

Every 4:00 for 5 Sets:

30 Alt. Jump Lunges

30 Air Squats

30 Glute Bridges

then in the remaining time…

Max Plank Hold

(Score is Total Plank Hold Time)

read more →

6/2/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

MVMT 1 – Single Unders or Plate Hops

MVMT 2 – Up Downs

*Both movements = 1 Set

Then, 3 Rounds:

10 DB/BP Push Press

8 DB/BP Upright Rows

6 DB/BP Up Downs

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

50 Double Unders*

12 DB/BP Bent Row

12 DB/BP Floor Press

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

AMRAP = As Many Rounds or Reps As Possible

*Beginners: Single Unders or Plate Hops

(Score is Rounds + Reps)

read more →

6/1/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run or Jumping Jacks

Then, 3 Rounds:

10 DB/BP Deadlifts

:30 High Plank

:30 Mt. Climbers

Then 2 Rounds:

3 DB/BP Hang Squat Cleans

5 Renegade Rows (L+R = 1 Rep)

7 DB/BP Thrusters

Metcon (AMRAP – Reps)

4 Rounds for MAX REPS:

1:00 – DB/BP Hang Squat Cleans

1:00 – Tuck Ups

1:00 – DB/BP Thrusters

1:00 – Hollow Rocks

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher

Finisher…

3 Sets:

:30 Side Plank (R)

:30 Side Plank (L)

30 Russian Twists

Rest as needed b/t Sets

read more →

5/31/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Alt. Lunge & Twist

10 Field Goals

:30 Scorpion Stretch (Left)

:30 Scorpion Stretch (Right)

Then, 3 Rounds:

5 DB/BP Sumo Deadlift (:03 eccentric)

5 DB/BP Curl & Press

5 Push Up to Down Dog

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

5 Min AMRAP:

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

10 DB/BP Clean & Press

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/31/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Alt. Lunge & Twist

10 Field Goals

:30 Scorpion Stretch (Left)

:30 Scorpion Stretch (Right)

3 Rounds:

5 DB/BP Sumo Deadlift (:03 eccentric)

5 DB/BP Curl & Press

5 Push Up to Down Dog

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

5 Min AMRAP:

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

10 DB/BP Clean & Press

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/30/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Up-Downs

10 Jump Squats

8 DB/BP Ground-to-Overhead

8 Alt. Lunges

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

1:00 Up-Down Tuck Jumps

20 DB/BP Ground to Overhead

20 DB/BP Alt. Reverse Lunges*

*Beginners: Bodyweight Lunges

(Sore is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

16 Alt. V-Ups

20 Alt. Russian Twists*

*Advanced: DB/BP Weighted Twists

read more →

5/29/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5/5 Single Arm DB/BP Bent Over Row

5 DB/BP Front Squats

5 DB/BP Push Press

10 Alt. Bodyweight Cossack Squats

10 Hollow Rocks

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – MAX DB/BP Thrusters

MIN 2 – MAX DB/BP Overhead Hold

MIN 3 – MAX DB/BP Bent Over Row

MIN 4 – MAX Hollow Hold

(Score is Total Reps)

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

read more →

5/28/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

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

:30 High Plank

5 DB/BP RDL

5 DB/BP High Pull

5 DB/BP Front Squats

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 DB/BP Hang Cleans

40 Mountain Climbers (L+R = 1 rep)

60 Double Unders*

*Beginners: Single Unders or Plate Hops

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

15 DB/BP Hammer Curls

20 Alt. Deadbugs

read more →

5/27/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Run or High Knees

10 DB/BP Sumo Deadlifts

:30 Alt. Skip & Reach

8 DB/BP High Pulls

1:00 Run or Butt Kicks

8 DB/BP Sumo Deadlift High Pulls

Metcon (Time)

5 Rounds:

200m Run or 1:00 Athlete Choice Cardio

15 DB/BP Sumo Deadlift High Pulls

20 Sit-Ups

(Score is Time)

read more →

5/26/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5/5 Single Arm DB/BP Strict Press

10 Alt. Reverse Lunges

5/5 Single Arm DB/BP Push Press

5/5 Split Squats

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

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

2-4-6-8-10…

DB/BP Push Press

DB/BP Alt. Reverse Lunges*

-Rest 2:00-

Repeat!

*Backpack can be held in any way

(Score is Total Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then 2 Rounds:

5 Inch Worms

5 Air Squats @ 3231

10 DB/BP Bent Over Rows

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Pull-Up Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row

Scaled: 1/2 Murph…

1/2 Mile Run

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

100 Push Ups

150 Air Squats

1/2 Mile Run

…or 1/4 Murph.

…or Partitioned Murph:

1 Mile Run

Then, 20 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

1 Mile Run

read more →

5/24/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

30 High Knees

30 Butt Kicks

30 Single Unders

Then, 2 Rounds:

10 Air Squats

10 Bodyweight Sumo Good Mornings

10 DB or BP High Pulls

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

21-15-9

DB or BP Sumo Deadlift High Pull

60-40-20

Double-Unders*

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

*Beginners: Single Unders or Plate Hops

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

5/23/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min AMRAP:

1:00 Run or Front Jacks

10 KB, DB, or BP Swings

8 KB, DB, or BP Alt. Lunges

16 Mt. Climbers

AMRAP = As Many Rounds or Reps As Possible

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

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

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

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

8 Sit-Ups

-Rest 2:00-

6 Min AMRAP:

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

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

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

6 Sit-Ups

(Score is Rounds + Reps)

read more →

5/22/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Mt. Climbers (Knee to Opposite Elbow)

5/5 Single Leg DB or BP RDL

5 Up/Down Dog

10 DB or BP Push Press

10 Double Unders or 20 Single Unders or Plate Hops

Metcon (Time)

“Double (Under) Grace”

For Time:

60 DB or BP Clean & Jerks

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

*Beginners: 40 DB or BP Clean & Press

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

(Score is Time)

Finisher

3 Sets:

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets-

read more →

5/21/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Row, or Up-Downs

5/5 Single Arm DB or BP Bent Rows

:30 Alt. Lunges

10 Alt. DB Strict Press or 10 BP Strict Press

5 Push Up to Down Dog

Metcon (Time)

4 Rounds:

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

:30 Alt. Jump Lunges*

12 Up-Down Tuck Jumps

12 DB or BP Bent Over Row

*Beginners: Alt. Lunges (no jump)

(Score is Time)

read more →

5/20/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

TABATA (:20 ON/ :10 OFF)

MVMT 1 – Alt. Toe Taps to BP

MVMT 2 – Air Squats

MVMT 3 – Alt. High-to-Low Plank

MVMT 4 – Alt. Reverse Lunges

Metcon (AMRAP – Reps)

14 Min AMRAP:

4-8-12-16-20 …

DB or BP Squat Cleans

DB or BP Alt. Reverse Lunges

Alt. High Plank DB or BP Taps

AMRAP = As Many Rounds or Reps As Possible

(Score is Total Reps)

read more →

5/19/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

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

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

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

6 DB or BP Deadlifts

10 Alt. Renegade Rows

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

18 Tuck-Ups

12 Burpees

9 DB or BP Deadlifts

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

5/18/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Row, or Jumping Jacks

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

8 KB, DB, or BP Deadlifts

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

Metcon (No Measure)

15 Min EMOM:

MIN 1 – :45 Alt. Skier Jumps

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

MIN 3 – 16 KB, DB, or BP Swings

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

Finisher

3 Sets:

15/15 KB, DB, or BP Side Bends

30 Hollow Rocks

15/15 Side Plank Leg Raises

-Rest as needed b/t sets-

read more →

5/17/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run or Up-Downs

10 DB/Backpack Deadlifts

:20 Hollow Hold

10 Air squats (pause :02 at bottom)

:30 Run or Burpees

10 Alt. Reverse Lunges

:30 Jump Rope

10 DB/Backpack Ground to Overhead

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

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

20 DB/Backpack Ground to Overhead

25 Air Squats

30 DB/Backpack Alt. Lunges

35 Double-Unders**

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

*Advanced Athletes: Burpees

**Beginners: 70 Single-Unders or Plate Hops

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/16/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

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

5 Inch Worms

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

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

Metcon (AMRAP – Reps)

18 Min EMOM:

MIN 1 – :45 Double Unders*

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

MIN 3 – :45 Up-Downs

*Beginners: Single Unders or Plate Hops

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

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

read more →

5/15/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min EMOM:

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

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

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

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

6 DB/Backpack Thrusters

6 DB/Backpack Curls

6 Sit-Ups*

1:00 Run or Alt. Jump Lunges

*Advanced athletes: weighted Sit-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/14/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 DB/KB/Backpack Deadlifts

10 Scap Push-Ups

:30 DB/KB/Backpack Sumo Deadlifts

:15 High Knees

:15 Butt Kicks

:30 DB/KB/Backpack Sumo DL High Pulls

20 Alt. Skier Jumps

:30 DB/KB/Backpack Swings

Metcon (AMRAP – Reps)

3 Rounds:

2:00 Max DB/KB/Backpack Swings

-Rest :30-

2:00 Max Distance Farmers Carry or Backpack Underhand Carry

-Rest 1:00-

(Score is Total Swings + Meters)

Finisher

3 Sets:

10 Push-Ups @ 3333

1:00 Plank

-Rest 1:00 b/t Sets-

read more →

5/13/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run or Athlete Choice Cardio

5/5 DB Suitcase Deadlifts or 10 Backpack Deadlifts

10 DB/Backpack Strict Press (:03 eccentric)

5 Broad Jumps

5 Bootstrappers

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

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

Metcon (Time)

“DT”

5 Rounds:

12 DB/Backpack Deadlifts

9 DB/Backpack Power Cleans

6 DB/Backpack Push Jerks

(Score is Time)

read more →

5/12/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Hollow Hold-to-Superman

5 Up-Downs

5 Air Squats (pause :02 at bottom)

5/5 Single Arm Upright DB/Backpack High Pulls

Metcon (No Measure)

15 Min EMOM:

MIN 1 – 10 Burpees Over DB/Backpack

MIN 2 – :40 Flutter Kicks*

MIN 3 – 15 DB/Backpack Bent Over Rows

*Advanced athletes: DB/Backpack Hollow Hold Flutter Kicks

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

read more →

5/11/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

20 Jump Squats

10 Alt. Skier Jumps

Then, 2 Rounds:

10 DB/Backpack Deadlifts

10 Alt. Deadbugs

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

10 Hollow Rocks

10 Supermans

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

15 Cal Row or :45 Mt. Climbers

15 DB/Backpack Ground to Overhead

15 Tuck-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/10/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

MVMT 1 – High Knees

MVMT 2 – Hollow Hold

MVMT 3 – Glute Bridges

MVMT 4 – DB or Backpack Front Squats

Metcon (Time)

4 Rounds:

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

20 DB or Backpack Front Squats

15 Tuck-Ups

(Score is Time)

Finisher

3 Sets:

20 DB or Backpack Curl and Press

read more →

5/9/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Mt. Climbers

10 Alt. Lunge and Reach

1:00 DB or Backpack Active Overhead Hold

10 Hollow Rocks

10 Supermans

1:00 Wall Sit or Bottom of Squat Hold

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 DB or Backpack OH Squats*

10 DB or Backpack Push Press

10 Alt. Step-Ups or Lunges**

*Beginners, DB or Backpack Front Squats.

**Advanced, weighted w/ DB or Backpack.

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/8/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 2 Rounds:

6/6 DB Suitcase Deadlifts or 12 Backpack Deadlifts

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

12 Alt. High Plank Taps

Metcon (Weight)

15 Min EMOM:

MIN 1 – :40 Alt. Jump Lunges

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

MIN 3 – 10 Burpees over DB/Backpack

(Score is Load)

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

Finisher

3 Rounds:

20 Alt. V-Ups

1:00 Plank

Rest as needed b/t rounds

read more →

5/7/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 High Knees

:30 Butt Kicks

10 Glute Bridges

10 KB or Backpack Sumo Deadlifts

10 KB or Backpack High Pulls

Metcon (Time)

5 Rounds:

10 Strict KB or Backpack High Pulls

15 KB or Backpack Swings

20 Sit-Ups

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

(Score is Time)

read more →

5/6/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 3 Rounds:

10 Bootstrappers

8 Strict Burpees

10 Field Goals

3 DBL DB or Backpack Deadlifts + 3 Snatches

Metcon (AMRAP – Reps)

15 Min EMOM

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

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

MIN 3 – Rest

**Beginners, Single Unders or Plate Hops

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

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

read more →

5/5/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up…

6 Min EMOM*

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

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

*Increase Pace Every Minute

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

Metcon (Time)

3 Rounds:

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

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

12 Alt. Skier Jumps

1:00 MAX DB or Backpack Front Squats

-Rest 1:00 b/t rounds-

(Score is Time)

read more →

5/4/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Run or :30 Mt. Climbers

5 Push Up to Down Dog

15 Hollow Rocks

20 Alt. Bodyweight Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Burpees

8 Push Ups

10 Air Squats

-Rest 2:00-

AMRAP x 6 MINUTES

6 Burpees

6 Push Ups

10 Air Squats

-Rest 2:00-

AMRAP x 6 MINUTES

6 Burpees

4 Push Ups

10 Air Squats

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

5/3/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jog

Then, 2 Rounds:

5 Scap Push Ups

5 Push Ups

10 Alt. Reverse Lunges

5/5 DB or Backpack Bent Over Row

25ft. FWD Crab Walk (Feet First)*

25ft. REV Crab Walk (Hands First)*

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

Metcon (No Measure)

20 Min AMRAP:

200m Run (about 1:00)

1:00 Alt. High Plank Shoulder Taps*

30 Alt. Reverse Lunges**

1:00 Reverse Plank Hold

15 DB or Backpack Bent Over Rows

*Beginners, shoulder taps from knees.

**Advanced, weighted lunges.

AMRAP = As Many Rounds or Reps As Possible

read more →

5/2/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

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

6 Air Squats

6 DB or Backpack Deadlifts

Metcon (AMRAP – Rounds and Reps)

4 Sets:

4 Min ARMAP:

4 DB or Backpack Shoulder to Overhead

4 Air Squats

4 DB Backpack Burpees**

-Rest 1:00 b/t Each AMRAP-

*Pick up where you left off in previous set.

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

AMRAP = As Many Rounds or Reps As Possible

(Score is Total Rounds + Reps)

read more →

5/1/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Run, Bike, Row or Mt. Climbers

5 Up/Down Dog

5 Scap Push Ups

:20 Hollow Hold

Metcon (AMRAP – Reps)

15 Min EMOM:

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

MIN 2 – Max Push Ups

MIN 3 – Max Hollow Rocks

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

(Score is Total Push-Ups + Hollow Rocks)

Cool-Down

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose

Lizard

Pigeon

read more →

4/30/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

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

:20 DBL DB or Backpack High Pulls

10 Bodyweight Good Mornings

Into…

1 Round:

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

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

5/5 Single Arm DB or Backpack Sumo Deadlift

Into…

1 Round:

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

10 DB Bent Over Row

10 DB or Backpack Sumo Deadlift

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS:

1:00 Run or Up-Downs

15 KB or Backpack Swings

20 DBL DB or Backpack Bent Over Rows

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

(Score is Time Each Set)

Finisher

3 Sets:

10 Alt. V-Ups/Tuck-Ups

10/10 Side Plank Hip Raises

10/10 Single Leg Glute Bridges

-Rest as needed b/t Sets-

read more →

4/29/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10/10 Single Leg Glute Bridges

5/5 DB or Backpack Arnold Press*

10 Alt. Cossack Squats

Then, 6 Min EMOM:

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Inch Worms

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

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

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

Jump Squats

DB or Backpack Ground to OH

Burpees

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

4/28/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Rounds:

5 Up-Downs

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

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

6/6 DB or Backpack Front Rack Lunges*

12 Burpees over Backpack

100ft Farmers Carry or Backpack Underhand Carry

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

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

4/27/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Mountain Climbers

10 Paused Jump Squats

10 Jumping Backpack Deadlifts

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

5 DB or Backpack Front Squats

Metcon (AMRAP – Reps)

3 Rounds:

0:45 MAX Alt. Sit Outs

0:45 Rest

0:45 MAX DB or Backpack Squat Cleans

0:45 Rest

0:45 MAX Sit-Ups

0:45 Rest

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

0:45 Rest

*Advanced Athletes, add a 4th round!

(Score is Total Reps)

read more →

4/26/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Burpees

Rest :30

1:00 Run or Jump Rope

Rest :30

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

Metcon (3 Rounds for reps)

5 Min AMRAP:

Backpack Burpee Deadlift

-Rest 2:00-

5 Min AMRAP:

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

-Rest 2:00-

7 Min AMRAP:

5 Push-Ups

10 Air Squats

15 Sit Ups

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

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

3-4 Sets:

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

Rest as needed b/t sets

read more →

4/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 KB or Backpack Deadlifts

5 KB or Backpack Swings

5 Hollow Hold-to-Superman

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

16 KB or Backpack Swings

16 Hollow Rocks

16 Alt. KB or Backpack Reverse Lunges

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/24/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5/5 Single Arm DB or Backpack Bent Row

5/5 Single Arm DB or Backpack Arnold Press

20 Jumping Jacks

20 Front Jacks

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 Alt. Single Arm DB or Backpack Bent Rows

10 DB or Backpack Push Press

20 Alt. Skier Jumps

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

10/10 DB or Backpack RDL

12 DB or Backpack Front Raises

60 Bodyweight Russian Twists*

*Advanced Athletes: Weighted

-Rest as Needed b/t Sets-

read more →

4/23/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Inch Worms

5/5 Single Leg DB or Backpack RDL

0:30 High Knees (or 6 Cal Row)

3 Rounds:

MIN 1 – 0:45 Alt. Lunges

MIN 2 – 0:30 High Plank Hold

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

2-4-6-8-10…

Push-Ups

Alt. Jump Lunges

DB or Backpack Sumo Deadlift

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/22/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

0:30 Air Squats

0:15 Rest

0:30 DB or Backpack Front Squats

0:15 Rest

0:30 DB or Backpack Push Press

into…

2 Rounds:

0:30 Russian Twists

0:15 Rest

0:30 Sit-ups

0:15 Rest

0:30 Backpack Sit-ups or Tuck-Ups

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – MAX DB or Backpack Thrusters

MIN 2 – MAX Sit Ups*

MIN 3 – Rest

*Advanced Athletes, DB or Backpack Weighted Sit Up

(Score is Total Reps)

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

Finisher

Cool Down…

3:00-5:00 Yoga Flow:

Up/Down Dog

Child’s Pose

Lizard

Pigeon

read more →

4/21/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Bike, or Row

10 Up-Downs

15 Glute Bridges

10 Drop Squats (RD2: Paused Jump Squats

Metcon (No Measure)

18 Min EMOM:

MIN 1 – 15 Jump Squats

MIN 2 – 15 DBL DB or Backpack Hang Power Cleans

MIN 3 – 15 Up-Downs

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

Finisher

3 Sets:

10-20 Seated DB or Backpack Curls

Rest as needed b/t sets.

read more →

4/20/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

MVMT 1 – Jumping Jacks

MVMT 2 – Up Downs

*Both Movements = 1 SET.

into…

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

MVMT 1 – Single Unders

MVMT 2 – DB or Backpack Deadlifts

MVMT 3 – DB or Backpack High Pulls

MVMT 4 – Hollow or Tuck Hold

*All Movements = 1 SET.

Metcon (Time)

FROM 0:00-4:00

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

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

FROM 4:00-13:00*

8 Rounds:

12 DBL DB or Backpack Ground to Overhead

24 Double-Unders or 42 Single Unders/Plate Hops

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

FROM 13:00-17:00

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

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

(Score is Total Working Time)

Finisher

3 Sets:

10/10 DB or Backpack Arnold Press

Rest as needed b/t sets.

read more →

4/19/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Run, Bike, or Row

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

into…

2 Rounds:

:30 Side Plank (R)

:30 Side Plank (L)

10 Up-Down + 2 Push-Up

10 Alt. Deadbugs

8 Alt. Single Arm DB or Backpack Deadlifts

Metcon (No Measure)

21 Min EMOM:

MIN 1 – Max Up-Downs

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

MIN 3 – Max Plank Hold

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

read more →

4/18/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds (:20 ON / :10 OFF)

MVMT 1 – High Knees

MVMT 2 – Butt Kicks

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Metcon (Time)

2 Rounds:

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

50 DB or Backpack Thrusters

40 Jump Squats

30 Burpees

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

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

(Score is Time)

read more →

4/17/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jog, Bike, or Row

into…

2 Rounds:

10 Glute Bridges

20 Calf Raises

10 Burpee Broad Jumps

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

10 Alt. Cossack Squats

Metcon (AMRAP – Rounds and Reps)

16 Min ARMAP:

40-30-20-10*

KB or Backpack Swings

Alt. Lunges

Sit-Ups

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

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Finisher

3 Sets:

20 Glute Bridges*

*Hold 20th rep for 10-20 seconds

-Rest as needed b/t Sets-

read more →

4/16/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 High Knees

:30 Butt Kicks

5 Inch Worms

10 Scap Push-Ups

10 DBL DB or Backpack Push Press

5 Push Ups

Metcon (4 Rounds for time)

EMOM style…Every 4:00 x 4 Sets:

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

15 DBL DB or Backpack Ground to Overhead

10 Push-Ups

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

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

(Score is Time Each Set)

Finisher

Accumulate 3:00 Hollow Hold*

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

read more →

4/15/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Run, Bike, or Row

10 Alt. Reverse Lunges

10/10 Single Arm DB or Backpack Row

Metcon (AMRAP – Rounds and Reps)

18 Min ARMAP:

12-9-6

Air Squats

Alt. Backpack Lunges*

DB or Backpack Bent Rows

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

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/14/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

20 Single Unders

20 Fast Single Unders

20 High Jump Single Unders

10 Double Under Taps

:20 Double Unders or Double Under attempts

2 Rounds:

6/6 Bulgarian Split Squats

8 DBL DB or Backpack Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

15 Min ARMAP:

60 Double Unders or Single Unders or Plate Hops

15 Backpack Sumo Deadlift High Pulls

15 Backpack Hang Power Cleans

15 Sit-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

read more →

4/13/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up…

2 Rounds:

100m Run or :30 Jumping Jacks

10 Alt Step-Ups (or Reverse Lunges)

5 DBL DB or Backpack Deadlifts

5 DBL DB or Backpack Hang Muscle Snatch

10 Alt Sit Outs

Metcon (No Measure)

8 Min EMOM:

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

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

-Rest 2:00-

8 Min EMOM:

MIN 1 – 15 DBL DB or Backpack Snatches

MI 2 – 10 Burpees or Up-Downs

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

Finisher

3 Sets:

:30 DB or Backpack Hollow Flutter Kicks

:30 Supermans

-Rest 1:00 b/t Sets-

read more →

4/12/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Min AMRAP:

:30 Run, Bike or Row

5/5 Side Plank Rotations

10 Air Squats (:03 eccentric)

10 Backpack Bent Over Rows

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

1:30 Run, Bike, or Row

:30 Star Side Plank L

:30 Star Side Plank R

20 Air Squats

10 Backpack Bent Over Rows

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

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

Accessory Work

Cool Down…

3:00-5:00 Yoga Flow:

Up Dog

Down Dog

Child’s Pose

Lizard

Pigeon

read more →

4/11/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 KB or Backpack Sumo Deadlift

10 Alt. Bodyweight Lunges

10 Hollow Rocks

5 KB or Backpack Swings

Rest 1:00

2 Rounds:

5 KB or Backpack Sumo Deadlift High Pulls

10 Paused Jump Squats

:30 Hollow Hold

10 KB or Backpack Swings

Metcon (AMRAP – Rounds and Reps)

7 Min ARMAP:

10 KB or Backpack Sumo Deadlift High Pull

10 KB or Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

5 Min AMRAP:

10 KB or Backpack Swings

10 KB or Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

3 Min ARMAP:

10 KB or Backpack Muscle Snatch

10 KB or Backpack Front Squats

10 Tuck-Ups

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

Finisher..

3 Sets:

20 Lying Leg Lifts

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

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

-Rest as needed b/t Sets-

read more →

4/10/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

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

MVMT 1 – Jump Rope (or Plate Hops)

MVMT 2 – Alt Lunges

MVMT 3 – Up Downs

MVMT 4 – Sit Ups

Metcon (AMRAP – Reps)

20 Min EMOM:

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

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

MIN 3 – MAX Up-Downs

MIN 4 – MAX Sit-Ups

MIN 5 – Rest

(Score is Total Reps)

EMOM = Every Minute On the Minute

read more →

4/9/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down Dog

6 Alt. Groiners w/twist

1 Round:

5/5 DB or Backpack Single Arm Strict Press

5/5 DB or Backpack Single Arm Front Squats

10 Up-Downs

1 Round:

10 DBL DB or Backpack Push Press

10 DBL DB or Backpack Front Squats

200m Jog or 1:00 of Burpees

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 DBL DB or Backpack Shoulder to Overhead

20 DBL DB or Backpack Front Squats

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

AMRAP = As Many Rounds or Reps As Possible

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

(Score is Rounds + Reps)

Accessory Work

3 Sets:

:30 Hollow Hold

Immediately into …

MAX Plank Hold (Advanced: weighted w/ backpack)

-Rest as needed b/t Sets-

read more →

4/8/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

:40 High Knees (:20 rest)

:40 Butt Kicks (:20 rest)

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

Into …

4 Min EMOM:

MIN 1 – 10 Backpack Ground to OH

MIN 2 – 10 Push-Ups + Max Plank

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

Metcon (No Measure)

18 Min EMOM:

MIN 1 – :50 of Row, Bike, Run*

MIN 2 – 18 Backpack Ground to Overhead

MIN 3 – 15 Push-Ups*

*Advanced: Wear backpack for extra challenge!

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

read more →

4/7/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

25 Front Jacks

25 Seal Claps

Then, 3 Rounds:

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

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

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10-15-20-25…and so on

Backpack Squat Cleans

Up-Down Over Backpack

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

AMRAP = As Many Rounds or Reps As Possible

(Score is Rounds + Reps)

read more →

4/6/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up…

2 Rounds:

1:00 Jog, Bike, or Row**

10 Up-Downs

10 Med Ball or Backpack Deadlifts

10 Ball Slams or Backpack Thrusters

1:00 Jog, Bike, or Row**

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

Metcon (AMRAP – Rounds and Reps)

WOD…

20 Min ARMAP:

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

30 Double Unders, Single Unders, or Plate Hops

20 Backpack Ground to Overhead

30 Backpack Sumo Deadlight High Pulls

(Score is Rounds + Reps)

AMRAP = As Many Rounds or Reps As Possible

Accessory Work

Finisher…

3 Sets:

:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

30 Alt. Bird Dogs

15/15 Clam Shells

Rest as needed b/t sets

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4/4/20 HOME WORKOUT

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up (No Measure)

2 Rounds:

20 Squats

5 Inch worms

30 Jumping Jacks

Metcon

Metcon (Time)

For time:

50 Mountain Climbers

40 Jumping Jacks

30 Bicycle Crunches

20 Commandos

10 Burpees

20 Plank Jacks

30 High Knees

40 Lunges

50 Butterfly Sit Ups

read more →

3/7/20 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Partner T-Jumps

10 Partner Crawl and Jump Overs

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Snatch High Pull

Muscle Snatch

Hang Power Snatch

BTN Push Press

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

Metcon (Weight)

Every :30 for 20 Min

1 Power Snatch (155/105)
-Scaled-

20 Min EMOM

2 Power Snatch (75/55)

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

*Substitute DB for barbell if needed.

read more →

3/6/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds (progress the Row each round):

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

10 Partner Push Ups

10 Alt. Groiners

10 Cossack Squats

10 Partner Wall Balls

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

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (30:00 time cap):

100 Push Ups

100 Cal Row

100 Wall Balls (20/14)

25 Lengths Farmers Carry (AHAP)

50 Cal Row

50 Wall Balls

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

IN TEAMS OF 2…

FOR TIME (30:00 time cap):

70 Push Ups

70 Cal Row

70 Wall Balls (20/14)

25 Lengths Farmers Carry (AHAP)

40 Cal Row

40 Wall Balls

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3/5/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

1:00 Jump Rope

10 PVC Good Mornings (RD3: Empty Bar)

10 Alt. Cossack Squats (PVC all rounds)

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

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

Build to a challenging set of 3 reps!

*Pause :02 first two reps.

Metcon (Time)

4 Rounds:

20 TTB

20 Box Jump Overs (24/20)

1:00 Rest
-Scaled-

4 Rounds:

15 K2E

15 Box Step Overs (20/18)

1:00 Rest

read more →

3/4/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

10 Up Downs

10 Scap Pull Ups

2 Rounds:

10 Ring or Bench Dips

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

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

-Scaled-

E2MOM x 20 MINUTES

MIN 1 & 2 – 200m Run

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

read more →

3/3/20 CrossFit near Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Alt. Groiners

1:00 Bootstrappers

Then…

2 Rounds:

10 Air Squats

10 Alt. Elbow Punches

2 Rounds:

10 Paused Jump Squats

10 RDLs

2 Rounds w/ Empty Bar:

10 Back Squats

10 Hang Power Cleans

Back Squat (15 Min to establish 10RM!)

Metcon (Time)

4 Rounds (11:00 time cap):

75 Double Unders

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

4 Rounds (11:00 time cap):

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

10 Hang Power Cleans (65/45)

read more →

3/2/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

15 Cal Row

20 PT, 20 ATW

Then, 2 Rounds

20 Shoulder Taps (Scaled: Plank Shoulder Taps)

5 Inch Worms

:20 Hollow Hold

10 Band Pull Aparts

10 Light KB Swings

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

Pendlay Row (4 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 Cal Row

10 HSPU

20 KB Swings (70/53)

-Rest 2:00-

5 Min AMRAP:

10 Cal Row

10 HSPU

20 KB Swings (70/53)
-Scaled-

5 Min AMRAP:

10 Cal Row

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

12 KB Swings (26/18)

-Rest 2:00-

5 Min AMRAP:

10 Cal Row

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

12 KB Swings (26/18)

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2/29/20 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

With a partner and an empty barbell…

1 ROUND EACH…

P1: AMRAP of…

5 Push-Up to Down Dog

10 Sit Ups

15 Air Squats

P2: Run 400m

When P2 returns from Run, switch!

Then…

2 ROUNDS EACH…

P1: AMRAP of…

5 Snatch Grip RDL

5 Muscle Snatch

5 Hang Power Snatch

P2: 15 Burpees

When P2 finishes Burpees, switch!

Metcon (Time)

IN TEAMS OF 2…

18 Rounds (30:00 time cap):

4 Burpees Over Bar

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

100m Run

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

14 Rounds:

4 Burpees Over Bar

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

100m Run

Accessory Work

100 TTB or K2E

read more →

2/28/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

200m Row

Then, 20 Partner Wall Balls

Then 1 Round, holding light KB:

10 Alt. Forward Lunges

10 Alt. Reverse Lunges

10 Alt. Box Step Ups

Back Rack Lunge (4 x 6 AHAP)

Metcon (AMRAP – Reps)

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

Wall Balls (20/14)

Box Jumps (24/20)

Goblet Squat (53/35)

Pull Ups

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

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

Wall Balls (14/10)

Box Jumps or Step Ups (18/12)

Goblet Squat (18)

Jumping Pull Ups or Ring Rows

:40/:20 work/rest if necessary!

read more →

2/27/20 CrossFit Free Trial Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

30 Jumping Jacks

30 Front Jacks

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Elbow Punches

Hang Power Clean (pause :02 at knee)

Front Squat (pause :02 in hole)

Push Press

Jerk

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

Metcon (Time)

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

20 DB Man-Makers (15/10)

read more →

2/26/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

12 Min EMOM:

Round 1

Min 1: Easy Pace Row

Min 2: 8/8 SA KB Sumo Deadlifts

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

Round 2

1: Moderate Pace Row

2: 8/8 SA KB Deadlifts

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

Round 3

1: Moderate Pace Row

2: 8/8 SL KB RDL

3: 30 Big Jump Single Unders + Inch Worms

Round 4

1: 30s Workout Pace Row

2: 2 Lengths SA Farmers Carry

3: 30 Double Unders + Tuck Ups

Metcon (Time)

3 Rounds:

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

ON 2:00 CLOCK…Farmers Carry (AHAP)

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

-1:00 Rest b/t Rounds-

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

(Score is Slowest Time on Row)
-Scaled-

-350m Row

-Farmers Carry (26/18)

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

Accessory Work

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

DB Hammer Curl

DB Bent Over Row

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

read more →

2/25/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Row

10 Tempo Push-ups (31X1)

10/10 SA DB Floor Press (3331)

10/10 SA DB Arnold Press

1 Round:

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Row

DB Bench Press (3 x 7 AHAP)

Find a challenging weight to use for all 3 sets!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 Cal Row

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

3 Wall Walks
-Scaled-

15 Min AMRAP:

10 Cal Row

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

3 Wall Walks or 6 Push Up to Down Dog

read more →

2/24/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

5 Inch Worms

5 RDL w/ Empty Bar (:03 eccentric)

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

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

15 Minutes to build to a heavy double!

Metcon (Time)

WOD:

4 Rounds (16:00 time cap):

15 C2B Pull-ups

15 Deadlifts (185/125)

400m Run
-Scaled-

4 Rounds (16:00 time cap):

15 Jumping Pull-ups or Ring Rows

10 Deadlifts (75/50)

200m Run

read more →

2/22/20 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

*Pause :02 first two reps.

Metcon (Time)

IN TEAMS OF 2 (15:00 time cap)…

2 Rounds:

1000m Row

80 Wall Balls

60 Box Step Overs (40/25)(20″/18″)

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

IN TEAMS OF 2 (15:00 time cap)…

2 Rounds:

800m Row

60 Wall Balls

40 Box Step Overs (15/10)(18″12″)

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

read more →

2/21/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

1:00 Jump Rope

5 Up-Downs

5/5 ½ Kneeling Bottoms Up KB Press

10 Light DB Sumo Deadlifts

10 Light DB Swings

5 Up-Down Devils Press

Double-Unders (Learn the skill!)

If proficient, Triple Unders.

Metcon (Time)

For Time (15:00 time cap)

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

30 Up-Down Devils Press (20/15)

read more →

2/20/20 CrossFit for Beginners New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds

10 Up Downs

10 Light KB Swings

7 Ring Rows (RD2: Scap Pull Ups)

Then 2 Rounds 5 Reps w/ Empy Bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Clean

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

15 Min to build to a challegning single!

Metcon (No Measure)

12 Min EMOM:

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

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

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

12 Min EMOM:

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

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

MIN 3 — :40 Max Reps of Pull Up

read more →

2/19/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Row (Easy Pace)

Then 2 Rounds w/ a light DB:

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

1 Length SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

1 Length SA DB OH Walk (R)

Then 2 Rounds w/ empty barbell:

10 Alt Elbow Punches

7 Strict Press

7 Push Press

7 Push Jerks

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

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

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

6 Push Jerk (155/105)

12 Push Ups

15 Cal Row
-Scaled-

10 Min AMRAP:

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

9 Band Assisted Push Ups

12 Cal Row

read more →

2/18/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

Then 2 Rounds:

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms

5 Tuck Ups

Then 2 Rounds:

8 Scap Pull-Ups

8 RDL (empty bar)

8 Kipping Swings

8 K2E/TTB

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

Metcon (Time)

30-20-10*

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

TTB

*50 Double Unders after each full set.

-15:00 time cap.
-Scaled-

Rep Scheme: 20-15-10

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

TTB: K2E or Lying Leg Raises

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

read more →

2/17/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row (or Run)

10 Reverse Lunges w/ Twist

10 Push Up to Down Dog

8 Alt Box Step Ups

8 Up Downs

8/8 SA KB Swings

Kettlebell Clean (12 Minutes of practice!)

Beginners: Assisted Clean (using free hand)

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

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

Metcon (Time)

For Time (24:00 cap):

500m Row (or 400m Run)

50 Box Jumps (24/20)

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

30 Burpees

500m Row (or 400m Run)

30 Burpees

40 DBL KB FR Lunges

50 Box Jumps

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

For Time (24:00 cap):

300m Row (or 200m Run)

40 Box Jumps or Step Ups (18/12)

30 Bodyweight Reverse Lunges

20 Burpees to Box or Up Downs

300m Row (or 200m Run)

20 Burpees to Box or Up Downs

30 Bodyweight Reverse Lunges

40 Box Jumps or Step Ups

300m Row (or 200m Run)

read more →

2/15/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds :

10 Partner Push Ups

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

5 Inch Worms

5 Bench Press w/ Empty Bar (3211)

Bench Press (3 x 10 AHAP)

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

WOD Warm Up

2 Rounds:

10 KB Deadlifts

10 Scap Pull Ups (RD2: Pull Ups)

10 Tuck Ups (RD2: K2E)

10 KB SDHP

Metcon (AMRAP – Rounds and Reps)

18 Min ARMAP:

15 SDHP (95/65)

12 TTB

9 Strict Pull Ups

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

15 SDHP (65/55)

12 K2E

9 Pull Ups or Ring Rows

200m Med Ball Run (14/10)

read more →

2/14/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then, 2 Rounds:

200m Run

:30 Hollow Hold

:30 Wall Sit

5/5 SL Glute Bridge

10 Push Up to Down Dog

10 Alt. Walking Lunges

10 Light KB Swings

Metcon (AMRAP – Rounds and Reps)

35 Min AMRAP:

800m Run

20 Push-Ups

30 Sit-Ups

40 Alt. Walking Lunges

50 KB Swings (53/35)

1:00 Athlete Choice**

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

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

Mt. Climbers
-Scaled-

35 Min AMRAP:

400m Run

10 Push-Ups

15 Sit-Ups

20 Alt. Walking Lunges

25 KB Swings (53/35)

1:00 Athlete Choice**

-2:00 Rest b/t rounds-

read more →

2/13/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Row

5 Up Downs

10 Light KB Swings

7 Light Up-Down Devil’s Press

Then 2 Rounds 5 Reps w/ Empy Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

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

15 Min to build to a challegning single!

Metcon (5 Rounds for time)

Every 4:00 for 5 Rounds:

7 Up-Down Devil’s Press (35/20)

14 DB Front Squats

16 Cal Row

-Rest Remainder of the Time-

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

Every 4:00 for 5 Rounds:

3 Up Downs

7 Plate G2OH (15/10)

10 Plate Front Squats

12 Cal Row

read more →

Comp Class 2/12/2020

CrossFit Turbocharged – Barbell Club

the last one???

View Public Whiteboard


Warm-up

2 rounds, 5 reps each

RDL

clean pull

muscle clean

front squat

strict press

push press

split jerk or push jerk

Weightlifting

EMOM until you find a 1RM for the day

1 clean and jerk

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

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

Metcon

A. AMRAP 5:00

10 alt. KB snatch (53/35)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

-rest 2:00-

B. AMRAP 5:00

10 dual KB snatch (53/35)

1 length filly KB carry (L)

1 length filly KB carry (R)

-rest 2:00-

C. AMRAP 5:00

5 alt. KB snatch (70/53)

1 length SA OH KB carry (L)

1 length SA OH KB carry (R)

Accessory Work

go to chipotle for a celebratory burrito with coach Katie 🙂

read more →

2/12/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

P1: Row (Moderate Pace)

P2: Completes (then athletes switch!)

8 Alt. Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

2 Rounds:

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!)

8 RDL’s

8 Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

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

Muscle Ups

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

Hang Power Clean (155/105)

-Rest 3:00-

5 Min AMRAP:

Pick-Up Where You Left Off!
-Scaled-

*Sub Burpee Pull Ups or Pull Ups for MU.

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

read more →

2/11/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Reverse Single Unders

:30 Double Unders/ Double Under attempts

Then, 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Strict Press

5 Push Press

5 Push Jerk

5 Split Jerk

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

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

Metcon (AMRAP – Reps)

12 Min EMOM:

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

MIN 2 – 5 Burpees then 40 Double Unders

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

12 Min EMOM:

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

MIN 2 – 5 Up Downs then 40 Plate Hops

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

read more →

2/10/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

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

– Row (RD1: Easy, RD2: Moderate pace)

– SLOW Bootstrappers

– Tempo Good Mornings w/ Empty Bar (3111)

– 3 RDL + 3 Pendlay Row (Empty Bar)

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

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

Christine (Time)

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

*Sub 400m Run for row.

*Deadlift should be considered relatively light and done unbroken.

-Scaled-

3 Rounds:

300m Row (or 200m Run)

12 Deadlifts (75/55)

21 Box Jumps or Step Ups (12)

read more →

2/8/20 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

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

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

Then, 3 Rounds:

5 Bootstrappers

10 Alt. Cossack Squats

10 Wall Balls

5 Kipping Swings

5 TTB/K2E

Metcon (AMRAP – Reps)

IN TEAMS OF 4…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Wall Balls (20/14)

STATION 2 — Cal Row

STATION 3 — TTB

STATION 4 — Push Ups

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

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

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Wall Balls (14/10)

STATION 2 — Cal Row

STATION 3 — K2E

STATION 4 — Band Assisted Push Ups or DB Floor Press

Accessory Work

4 SETS FOR QUALITY:

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

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2/7/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Inchworms

10 Alt. Lunge and Twist

10 Scap Pull-Ups

2 Rounds:

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps (Scaled: High Plank)

5 Kipping Swings

2 Rounds:

2 Wall Walks

5/5 DB Push Press

5 Pull Ups

Handstand Walk (10 Minute practice!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

2 Muscle-Ups

8 Handstand Push-Ups

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

12 Min AMRAP:

2 Burpee Pull Ups

8 HRPU or Band Assisted Push Up

16 Alt. DB Snatch (20/10)

read more →

2/6/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Jump Rope

3 Rope Walks

Then 2 Rounds with empty barbell:

5 RDL

5 Muscle Clean

5 Clean High Pull

5 Front Squats

…Then, 3 squat Cleans from each position.

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

-Position 1

-Above Knee

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

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

2 Rope Climbs

25 Hang Power Cleans (75/55)

75 Double Unders
-Scaled-

15 Min AMRAP:

2 Rope Walks

15 Hang Power Cleans (75/55)

30 Double Unders or 75 Plate Hops or Single Unders

read more →

Comp Class 2/5/2020

CrossFit Turbocharged – Barbell Club

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penultimate comp class with coach Katie 🙁

Warm-up

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

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Weightlifting

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

Power Snatch

when running clock hits 5:00…

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

Squat Snatch

when running clock hits 10:00…

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

Snatch Pull

when running clock hits 15:00…

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

Snatch-Grip RDL

Metcon

A. E3MOM x9:00

12 cal row

9 back squats from the floor (135/95)

6 bar-facing burpees

B. For Time:

Buy In: 100ft handstand walk

3 rounds of

10 sumo DLHP (95/65)

10 pendlay row (95/65)

10 push-ups

Cash out: 50ft handstand walk

C. 7:00 AMRAP

6 sprints (length of gym)

6 lengths farmers carry AHAP

6 lengths OH DB carry AHAP

read more →

2/5/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

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

*Start moderate and build to a challenging single rep!

WOD Warm Up

Line Drills:

Heel Walking

Toe Walking

Toy Soldiers

Alt. Lunges

High Knees

Butt Kicks

Metcon (Time)

3 Rounds (12:00 time cap):

400m Run

15 Front Squat (135/95)

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

3 Rounds (12:00 time cap):

200-300m Run

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

read more →

2/4/20 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

4:00 Bike/Row

Then 3 Rounds:

10 Bootstrappers

10 KB Deadlifts

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Metcon (3 Rounds for reps)

DEATH BY (7:00 Cap)….

6 KB Swings (70/53)

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

-Rest 3:00-

DEATH BY (7:00 Cap)…

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

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

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Pull-Ups (RX+ C2B)

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

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

6 KB Swings (26/18)

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

-Rest 3:00-

DEATH BY (7:00 Cap)…

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

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

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Jumping Pull-Ups or Ring Rows

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

Accessory Work

Farmers Carry AHAP 20 Lengths

read more →

2/3/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

Then 1 Round:

200m

10 Push Up to Down Dog

:30 DB Overhead Hold

15 Sit-ups

Then 2 Rounds w/ empty bar:

5 Push Press

5 Strict Press

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

*Start moderate and build to a challenging single rep!

Metcon (Time)

For Time (15:00 cap):

400m-300m-200m

Run

12-12-12

DB Strict Press (50s/35s)

30-30-30

Sit-Ups
-Scaled-

300m-200m-100m

Run

12-12-12

DB Strict Press (20s/10s)

20-20-20

Sit-Ups (or 1:00 plank hold)

read more →

2/1/20 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

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Warm-up

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

1 Round:

P1: Row *

P2: 5 Inch Worms

5 Bootstraps

20 Single Unders

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

Then 2 Rounds:

P1: Row*

P2: 10 Good mornings (empty bar)

10 Scap Pull-Ups

20 Single Unders (High Jumps)

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

Deadlift (10 Minutes to find WOD weight!)

Metcon (Time)

IN TEAMS OF 2…

For Time (25:00 time cap):

60 Cal Row

60 Pull-Ups

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

200 Double Unders

60 Cal Row

200 Double Unders

40 Deadlift

60 Pull-Ups

60 Cal Row

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

For Time (25:00 time cap):

40 Cal Row

40 Pull-Ups

20 Deadlift (95/65)

200 Single Unders or Plate Hops

40 Cal Row

200 Single Unders or Plate Hops

20 Deadlift

40 Pull-Ups

40 Cal Row

read more →

1/31/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Row (easy)

:30 Med Ball Deadlift

:30 Alt. Groiners

:30 Glute Bridges

Then, 1 Round:

1:00 Row (moderate)

:30 Med Ball Push Press

:30 Alt. Cossack Squats

:30 Sit Ups

Then, 1 Round:

1:00 Row (WOD pace)

:30 Med Ball G2OH

:30 Alt. Lunges

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

Metcon (Time)

5 Rounds (28:00 time cap):

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

20 Alt. DB Suitcase Lunge (35/20)

20 Cal Row

-Rest 2:00 b/t Sets-

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

5 Rounds (28:00 time cap):

20 Slam Ball (14/10)

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

15 Cal Row

-Rest 2:00 b/t Sets-

Accessory Work

3 Sets:

12/12 SA DB Rows (Moderate)

1:00 Hollow Flutter Kicks

read more →

1/30/20 CrossFit Collingswood Haddonfield Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 PVC Pass Through Lunges

10 Scap Pull-Ups

10 Push Ups

Then…

2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Strict Press

OHS

Hang Snatch

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

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (Weight)

12 Min EMOM:

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

MIN 2 – 9, 12, or 15 TTB

MIN 3 – 9, 12, or 15 HRPU
-Scaled-

12 Min EMOM:

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

MIN 2 – 9, 12, or 15 K2E

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

read more →

1/29/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

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

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

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

1:00 — Alt. Box Step-Ups

2 Rounds:

:20 Active Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Shoulder Rolls Back

:20 Alt. Lunge and Reach

:20 ATWs

-Rest as Needed b/t Sets-

2 Rounds:

8/8 Barbell Elbow Punches

8 Push Press (empty bar)

8 Strict Press (empty bar)

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

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

Metcon (Time)

3 Rounds (12:00 time cap):

15 Push Press (115/75)

25 Box Jumps (24/20)

1:00 Rest
-Scaled-

3 Rounds:

15 Push Press (45/35)

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

1:00 Rest

read more →

Comp Class 1/29/2020

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds:

10/10 internal band rotation

10/10 external band rotation

5 DB strict press

3 wall walks

Then…

20 shoulder taps right into

30 second handstand hold

-rest 90 seconds-

Accumulate 100ft of handstand walk

B. Barbell Warm Up

1 rounds with empty barbell:

5 snatch-grip RDL

5 snatch pull

5 muscle snatch

5 BTN press

5 hang snatch

Weightlifting

E2MOM x12:00

1 BTN push press + 2 BTN jerk

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

Metcon

PARTNER WORKOUT BITCHEZ

In teams of 2:

2 rounds:

100 DU

100 push jerk (135/95)

100 cal row

100 meter back rack lunge (135/95)

100 burpees

LOL GOOD LUCK

Accessory Work

3 rounds:

20 suitcases

20 leg lifts over KB

20 russian twists with KB

read more →

1/28/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

300m Row

Then Squat Warm Up (starting @ air squats)

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

*Start moderate and build to challenging set of 3.

Metcon (Time)

3 Rounds (12:00 time cap):

13 Back Squats (155/105)

300m Row

1:00 Plank Hold

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

3 Rounds:

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

200m Row

1:00 Plank Hold

read more →

1/27/20 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Then 3 Rounds:

5 Up-Downs

5 Inchworms

5 Kipping Swings

5 Box or Ring Dips

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

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

WOD Warm Up

2 Rounds w/ empty bar:

8 RDL

8 Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

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

With remaining time…

2 Rounds:

7 Power Cleans (135/95)

7 Burpees Over Bar

into…

2 Rounds:

5 Power Cleans (155/105)

7 Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)

7 Burpees Over Bar
-Scaled-

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

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

All rounds, 5 Burpees Over Bar.

read more →

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

CrossFit Turbocharged – Barbell Club

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Warm-up

2 Rounds:

10 JJ

5 Up-Downs

10 Arm Circles FWD

10 Arm Circles REV

10 Arm Crosses

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

Clean and Jerk (20 Minutes to learn skill!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

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

8 Dips (Rings, Box)

:30 Jump Rope

2 Lengths Farmers Carry

read more →

1/25/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Lunges

5 Inch Worms

10 Alt. Groiners

2 Wall Walks

Then 2 Rounds:

10 Up-Downs

10 Jump Squats

20 Shoulder Taps (Scaled: High Plank Shoulder Taps)

10 Light KB Swings

Handstand Push-ups (Learn the skill!)

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

Handstand Walk

WOD Warm Up

1 Round w/ empty bar:

7 RDL

7 Muscle Cleans

7 Front Squats

7 Push Press

7 Thrusters

Metcon (Time)

For Time, with a Partner:

120 Thrusters (135/95)

120 KB Swings (70/53)

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

For Time, with a Partner:

120 Thrusters (75/50)

120 KB Swings (26/18)

read more →

1/24/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Team 1k Row!!

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

With the Same Partner…

5 Min AMRAP:

10 Partner Push Ups

10 Partner Sit Ups

15 Syncrho Jump Squats

Baseline Aerobic Test (Time)

On a 12:00 running clock…

Run 1 Mile then in Remaining Time Max Meters on Rower

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

Baseline Bodyweight AMRAP (AMRAP – Rounds and Reps)

12 Min ARMAP:

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups
-Scaled-

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

-Rest 5:00-

Then…12 Min ARMAP:

4 Band Assisted Pull-ups or Ring Rows

8 HRPU or Band Assisted Push Ups

12 Sit-ups

read more →

1/23/20 CrossFit for Beginners New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

9 Plate Deadlifts

7 Up-Downs

5 Bootstrappers

1 Round:

9 Plate Push Press

7 Plate G2OH

5 Burpees

1 Round:

7 Good Mornings w/ empty Bar

7 Strict Press w/ empty Bar

7 Dual DB Deadlifts

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

Build to a challenging set of 5 reps!

Metcon (Time)

5 Rounds (10:00 time cap):

25 Plate G2OH (45/25)

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

5 Rounds:

15 Plate G2OH (25/15)

10 Dual DB Deadlifts (25/15)

read more →

1/22/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Groiners

10 Glute Bridges

10 Supermans

10 Alt. Cossack Squats

2 Rounds:

1:00 Row

10/10 Banded Side Steps*

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

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

Metcon (AMRAP – Reps)

2 Min AMRAP:

Max Effort Burpees

-Rest 3:00-

2 Min AMRAP:

Max Cal Row

*1 cal = 1 rep.
-Scaled-

Sub Up-Downs for Burpees.

Accessory Work

Accessory: 3 x 20 Dual KB Psoas March

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

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Comp Class 1/22/2020

CrossFit Turbocharged – Barbell Club

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Warm-up

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

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Then…

Weightlifting

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

Power Snatch

when running clock hits 5:00…

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

Squat Snatch

when running clock hits 10:00…

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

Snatch Pull

when running clock hits 15:00…

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

Snatch-Grip RDL

Metcon

4:00 AMRAP

15 DB deadlift (50/35)

10 DB hang power clean (50/35)

5 DB push jerk (50/35)

Rest 2:00 then…

4:00 AMRAP

10 burpees over DB

20 DU

Rest 2:00 then…

4:00 AMRAP

15 DB deadlift (55/40)

10 DB hang power cleans (55/40)

5 DB push jerk (55/40)

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

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1/21/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Cal Row

8 Up-Down Box Step Ups

10 Banded Good Mornings

5 Box Jumps

Then, 2 Rounds w/ empty barbell

5 RDL

10 Alt. Elbow Punches

5 Muscle Clean

5 Clean High Pull

5 Hang Power Clean

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

4 sets to build to a heavy triple!

Metcon (Time)

For Time (16:00 time cap):

15-12-9

Hang Power Cleans (95/65)

Box Jumps (20)

into…

12-9-6

Hang Power Cleans (135/95)

Box Jumps (24)

into…

9-6-3

Hang Power Cleans (185/125)

Box Jumps (30)

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

Hang Power Cleans (70/55)

Box Jumps or Step Ups (18)

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

read more →

1/20/20 CrossFit Gyms Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Then, 2 Rounds:

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

:30 Alt. Scorpions

:30 Alt. Lunge and Reach

:30 Bird Dogs

Then, 3 Rounds:

5 Inchworms

10 Scap Push Ups

10 Scap Pull Ups

Kipping (15 Minutes to work on progressions!)

*Beginners: Learn to Kip!

*Intermediate/Advanced…

5 Sets for QUALITY:

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

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

RX+ Increase reps by 2 each set!

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

8 C2B Pull-Ups

8 Gobelt Squats (50/35)

200m Run
-Scaled-

12 Min AMRAP:

8 Pull-Ups or Ring Rows

8 Goblet Squats (20/15)

100-200m Run

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1/17/20 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 2 Rounds:

20 Jumping Jacks

20 Mountain Climbers

20 Alt. Cossack Squats

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

20 Air Squats

10 Alt. Groiners

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Pistols (Learn the skill!)

Metcon (AMRAP – Reps)

10 Min EMOM:

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

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

10 Min EMOM:

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

MIN 2 — Row or Bike, Moderate Effort

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1/16/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

With a partner and a Wall Ball:

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

2 Rounds:

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Burpees

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Push Press

Hang Power Clean

Jerk

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

Build to a challenging triple!

Metcon (Time)

In teams of 2…

For Time (18:00 time cap):

120 Wall Balls (20/14)

40 Power Clean & Jerk (135/95)

120 Wall Balls

30 Power Clean & Jerk

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

In teams of 2…

For Time (18:00 time cap):

80 Wall Balls (14/10)

20 Power Clean & Jerk (85/60)

80 Wall Balls

20 Power Clean & Jerk

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

read more →

Comp Class 1/15/2020

CrossFit Turbocharged – Barbell Club

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Warm-up

A. Warm up

2 rounds:

10/10 internal band rotation

10/10 external band rotation

5 DB strict press

3 wall walks

Then…

20 shoulder taps right into

30 second handstand hold

-rest 90 seconds-

Accumulate 100ft of handstand walk

B. Barbell Warm Up

1 round with empty barbell:

5 snatch-grip RDL

5 snatch pull

5 muscle snatch

5 BTN press

5 hang snatch

Weightlifting

E2MOM x12:00

2 snatch balance + 1 OHS

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

Metcon

D. On an 18:00 running clock…

3 rounds:

8m front rack lunge (110/80)

8 bar facing burpees

8m front rack lunge (110/80)

8 bar facing burpees

Then in remainder of time…

Find 1RM of

1 hang clean + 2 front squats

*must use same barbell throughout workout*

E. For Time:

60 DU

5 thrusters (110/80)

60 DU

10 thrusters (110/80)

60 DU

20 thrusters (110/80)

Accessory Work

3 rounds:

10/10 stir the pot on MB

10 MB v-ups

20 MB russian twists

read more →

1/14/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:30 Row (Moderate)

10 PVC Pass Throughs

10 Push-Up to Down Dog

:30 Jump Rope

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press (Hold lockout :03)

Push Press (:03 eccentric)

Split Jerk

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

Metcon (Time)

4 Rounds (20:00 time cap):

75 Double Unders

500m Row

25 HRPU
-Scaled-

4 Rounds (20:00 time cap):

75 Single Unders or Plate Hops

350m Row

15 HRPU or Band Assisted Push Ups

Accessory Work

3 Sets:

25 Empty Barbell Curls

25 Glute Bridges

*Rest as needed b/t sets.

read more →

1/13/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 1 Round:

:30 Active Bar Hang

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrappers

Then, 2 Round:

10 Kip Swings

10 Tuck-Ups

10 Alt Groiners

10 Light KB Swings

Weighted Pull-ups (4 x 5 AHAP)

*Rest 1:30 b/t sets.

**Beginners, learn skill Kipping/TTB.

Metcon (AMRAP – Reps)

TABATA 1 – KB Swings (53/35)

TABATA 2 – Air Squats

TABATA 3 – TTB or Sit Ups

TABATA 4 – Box Jumps (24/20)

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

KB Swings (26/18)

Sub K2E for TTB, Lying Leg Raises for Sit Ups

Box Jumps or Step Ups (18/12)

read more →

1/11/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then with a partner and a Wall Ball:

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

2 Rounds:

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Burpees

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds…

20 Min AMRAP:

100m Run

12 Wall Balls (20/14)

6 Burpees

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

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

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

20 Min AMRAP:

100m Run

12 Wall Balls (14/10)

6 Burpees to Box or Up Downs

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

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

*Face each other, high five in middle!

Accessory Work

Barbell or DB Curl Ladder:

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

read more →

1/10/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Easy Row

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

1:00 Moderate Pace Row

1:00 Bootstrappers

1:00 WOD Pace Row

1:00 Push-up to Down-Dog

-Rest 1:00-

2 Rounds w/ Light DBs:

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

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

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

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

Metcon (AMRAP – Reps)

21 Min EMOM:

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

MIN 2 – 2 Rope Climbs

MIN 3 – 20 Cal Row

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

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press
-Scaled-

21 Min EMOM:

MIN 1 – DB “Bear Complex” (15/10)

MIN 2 – 2 Rope Walks

MIN 3 – :40 ME Row

read more →

1/9/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Singles

5 Inch Worms

10 PVC Pass Throughs

5/5 SA KB Strict Press

:20 Bar Hang

Then 2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

Snatch Balance

OHS

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 Unbroken Double Unders*

10 K2E

5 Strict Ring Dips

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

7 Min AMRAP:

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

10 K2E

5 Strict Ring Dips

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

7 Min AMRAP:

20 Single Unders

10 K2E or Lying Leg Raises

5 Box/Bench Dips

-Rest 2:00–

7 Min AMRAP:

10 KB Sumo DL High Pull (26/18)

10 K2E or Lying Leg Raises

5 Box/Bench Dips

read more →

1/8/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

12 Alt. Groiner + OH Twist

10 Scap Pull Ups

6 Boot Strappers

10 Kipping Swings

Then…2 Rounds:

12 Jump Squats

6 Burpees

10 Ring Rows

6 Pull Ups

Then 2 Rounds 5 Reps w/ empt bar:

RDL + Muscle Clean

Front Squat

Push Press

Thruster

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

Build to a heavy double!

Fran (Time)

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

15-12-9

Thrusters (75/55)

Pull Ups/Jumping Pull Ups

**Athletes can sub DBs for barbell.

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

Accessory Work

Accumulate 3:00 L-Sit

read more →

Comp Class 1/8/2020

CrossFit Turbocharged – Barbell Club

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CYCLE 4- LAST CYCLE WITH COACH KATIE

Warm-up

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

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Weightlifting

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

Power Snatch

when running clock hits 5:00…

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

Squat Snatch

when running clock hits 10:00…

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

Snatch Pull

when running clock hits 15:00…

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

Snatch-Grip RDL

Metcon

A. On running clock…

600m sprint

Max calories on assault bike until clock reaches 4:00

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

B. 12:00 AMRAP

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

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

Accessory Work

3 rounds:

5/5 high plank KB drags

20 leg lifts over KB

20 banded deadbugs

read more →

1/7/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Moderate Row

16 Alt. Lunges (Bodyweight)

12 KB Swings (light!)

Then, 2 Rounds:

5 HRPU

10 Ring Rows

5 Up/Down Dogs

10 Alt. Windmills

Dumbbell Pullover (4 x 8 AHAP)

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

Metcon (AMRAP – Reps)

4 Rounds:

1:00 Max Cal Row

1:00 KB Swing (53/35)

1:00 KB Goblet Lunges

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

4 Rounds:

:40 Max Cal Row

:40 KB Swing (26/18)

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

-1:00 Rest b/t Sets-

read more →

1/6/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps (Scaled: 1 Wall Walk)

Then, 2 Rounds:

5 Inchworms

10 KB Deadlifts (easy weight!)

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Deadlift (3-3-3-3*)

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

*:03 eccentric all reps.

Metcon (Time)

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

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

*After Every Set Complete…

8 HSPU

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

-17:00 time cap-
-Scaled-

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

Deadlift (95/65)*

*After Every Set Complete…

8 DB Strict Press (15/10)

16 Slam Balls (14/10)

read more →

1/3/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Row (Easy pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

Then…

:30 Row (Moderate pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

Then…

:30 Row (Fast pace)

10 Kipping Swings

10 Wall Balls

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

For time, partitioned any way:

40 muscle-ups

80-cal. row

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

Time cap: 20 min.

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

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

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

Time cap: 20 min.

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

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

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

Time cap: 20 min.

Pendlay Row (4×8 AHAP)

*To be completed after WOD!

read more →

1/2/20 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

10 Alt Groiners

10 Bootstrappers

5 Inchworms

5 Pause Jump Squats

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Snatch (20 Min to test 1RM!)

Metcon (AMRAP – Reps)

On a 5:00 running clock…

30 Burpees

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

On a 5:00 running clock…

20 Burpees to Box or Up Downs

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

read more →

12/30/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round…

5 Inch Worms

10 Dual DB Deadlifts

10/10 SA DB Bent Row

2 Rounds…

10 Scap Push-Ups

5 Bootstrappers

10 KB Swings

10 DB Deficit Push-Ups

Then 2 Rounds w/ empty bar:

5 Tempo Bench Press (3131)

5 Bench Press- no tempo

Bench Press (3 x ME @ Body weight*)

-Rest 3:00 b/t sets-

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

Metcon (Weight)

12 Min EMOM:

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

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

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

Score is weight on the DB.
-Scaled-

12 Min EMOM:

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

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

MIN 3 – 5 DB Renegade Rows (10/5)

read more →

12/28/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery!

Then, 3 Rounds:

1:00 Row (EZ → Mod → Hard)

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

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

Metcon (Time)

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

20 Deadlift (275/185)

40 TTB

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

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

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

20 Deadlift (95/65)

40 K2E

60 Ball Slams (14/10)

Accessory Work

Body Weight Push Ups

3 x ME

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

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Warm-up

2 Rounds with empty barbell:

5 snatch grip RDL

5 muscle snatch

5 hang snatch

5 overhead squat

5 hang snatch

WOD warm-up: (after strength)

50 single unders–>50 DU

10 air squats–> 10 jump squats

10 KB deadlifts–> 10 KB swings

10 DB clean–> 10 DB clean and jerl

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

10 jumping pull-ups–>10 pull-ups

5 DB front squats

5 DB thrusters

5 up/downs–>5 burpees

Strength/Gymnastics

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

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

Conditioning

For Time:

100 DU

90 squats

80 KB swings (70/53)

70 alt DB clean and jerks (50/35)

60 box jumps

50 pull-ups

40 sit-ups

30 DB thrusters (50/35)

20 cal row

10 burpees over rower

read more →

12/27/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (5-5-5-5)

Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

Set 4 – 50-60% x 5

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

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Strict Press

Push Press

Thruster

Metcon (Time)

For Time (9:00 cap!):

21-15-9

Thruster (95/65)

Burpees to Target (6″)
-Scaled-

For Time (9:00 cap!):

21-15-9

Thruster (65/45)

Burpees to Target (6″)

or

15-12-9

Thrusters (65/45)

Up-Downs or Burpees to Box

**Sub DB Thrusters!

read more →

12/26/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds (empty bar where applicable):

12 Cal Row

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

5 RDL

5 Snatch High Pull

5 Muscle Snatch

5 Hang Power Snatch

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

Build to a challenging triple!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

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

15 Cal Row

20 Unbroken Double Unders or 40 Unbroken Single Unders

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

15 Min AMRAP:

3 Power Snatch (85/60)

10 Cal Row

20 Unbroken Single Unders

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds…

5 Bootstrappers

10 Squat Jumps

2 Rounds…

5 Push Ups

10 Plank Shoulder Taps

2 Rounds w/ empty bar…

10 RDL

5 Muscle Clean + Push Press

Metcon (Time)

12 Days of Fitness

For time:

Day 1 – 100m Run

Day 2 – Power Clean (185/125)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)

Day 5 – TTB

Day 6 – HRPU

Day 7 – Plate G2OH (45/35)

Day 8 – Wall Balls (20/14)

Day 9 – Deadlifts (185/125)

Day 10 – Alt. Lunges

Day 11 – DB Thrusters

Day 12 – Muscle-Ups

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

For time:

Day 1 – 100m Run

Day 2 – Power Clean (65/55)

Day 3 – Burpees to Box

Day 4 – DB Push Press (20/10)

Day 5 – K2E

Day 6 – HRPU or Band Assisted Push Up

Day 7 – Plate G2OH (15/10)

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts (65/55)

Day 10 – Alt. Lunges

Day 11 – DB Thrusters

Day 12 – Pull Ups or Ring Rows

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CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold

-Rest 90 Seconds-

Gymnastics

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

B. EMOM x3 minutes

1 wall walk

8 hip taps

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

Metcon

A. For Time:

Buy In: 100 DU

5 RFT

5 dual KB snatch (53/35)

10 alt. SA DB snatch (50/35)

15 power snatch (95/65)

Cash Out: 100 DU

B. EMOM x5:00

8 cal assault bike

1 power clean @85% of max

Rest 2:00 then…

C. EMOM x5:00

6 cal assault bike

1 clean and jerk @85% of max

Accessory Work

3 sets

10 GHD sit-ups

10 weighted leg raises on bench

10 total plate twists on GHD

read more →

12/23/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Supermans

10 Scap Push Ups

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

Then 2 Rounds 5 reps w/ empty bar:

Strict Press (Hold lockout)

Push Press (:03 eccentric)

Push Press (5-5-5-5)

Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

Set 4 – 50-60% x 5

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

WOD Warm Up

1 Length of each…

Butt Kicks

High Knees

Side Shuffle Right

Side Shuffle Left

Skip

Skip and Reach

Toes Only Walk

Heels Only Walk

Metcon (Time)

3 Rounds for time:

500m Row

400m Run

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

3 Rounds for time:

350m Row

200m Run

*Rest 2:00 b/t Sets.

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms + Push-Up

5 Bootstrappers

10 PVC Pass Thrus

10 Hollow Rocks

10 Scap Pull-Ups

5 Kipping Swings

Then, 2 Rounds with emtpy barbell:

5 Snatch Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Hang Power Snatch

Metcon (Distance)

With a partner…17 Min AMRAP:

P1 Completes…

6 TTB

5 Power Snatch (95/65)

4 Overhead Squat

100m Sprint or 50 Mountain Climbers**

P2 Completes…

Max Meters on Rower

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

**L/R = 1 Rep
-Scaled-

With a partner…17 Min AMRAP:

P1 Completes…

6 K2E

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

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

100m Sprint or 30 Mountain Climbers**

P2 Completes…

Max Meters on Rower

Accessory Work

KB Swings

10 x 10 AHAP

-Rest :30 between sets.

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

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Warm-up

Line Drills:

High knees

Butt Kicks

Side shuffle (left)

Side shuffle (right)

Karaoke (left)

Karaoke (right)

Tin Man March

Scoops

Forward lunge

Hip rotations inside

Hip rotations outside

Strength/Gymnastics

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

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

Conditioning

Death By:

25m Sprint

read more →

12/20/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

12 Min EMOM:

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

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

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

Double-Unders (Learn the skill!)

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

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – Max DB Box Step-Overs (40/30)

MIN 2 – Max Double Unders

MIN 3 – Max Plank Hold (RX+ weighted)

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

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

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

15 Min EMOM:

MIN 1 – Max DB Box Step-Overs (15/10)

MIN 2 – Max Plate Hops or Single Unders

MIN 3 – Max Plank Hold

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

*Cumulative plank hold, resting when needed!

read more →

12/19/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, 30 BK, 30 JJ

Then, 2 Min each side FR mobillty!

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Muscle Clean

Hang Power Clean (RD2: Hang Squat Clean)

Front Squat

Push Press (RD 2: Jerk)

Clean and Jerk (Build to a heavy single!)

Metcon (Time)

“Cali Love (15:00 cap)”

30 Squat Clean & Jerk* (155/105)

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

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

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

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12/18/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

10 Alt Lunge and FR Reach

10 Tempo Air Squat (31X1)

8 Alt Groiners

6 Push Up to Down Dog

4 Burpees

:20 Glute Bridge Hold

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

18 min to test 1RM!

Metcon (Time)

“Speed Demon”

3 Rounds (10:00 cap):

30 Single DB Front Squats (35/25)

30 Burpees
-Scaled-

3 Rounds (10:00 cap):

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

20 Burpees to Box or Up Downs

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds:

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

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

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

Weightlifting

A. E2MOM x12 minutes

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

B. EMOM x10 minutes

1+2+3

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

Metcon

A. For Time:

Buy In: 25 cal ski erg

21-15-9-15-21

squat cleans (135/95)

burpee over bar

21-15-9-15-21

G2OH with plate (45/35)

burpee plate hops

Cash Out: 25 cal ski erg

B. 3 RFT:

2 lengths SA OH KB carry (70/53)

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

2 lengths SA farmers carry (70/35)

2 lengths plate pinch (35/25)

Accessory Work

3 sets:

10/10 MB side toss

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

20 rainbow slam ball

rest as needed

read more →

12/17/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 DB Deadlift

8/8 Single Arm DB Bent Over Row

:20 Hollow Hold → :20 Hollow Body Hang

8/8 Single Arm DB Floor Press

8 Up Downs

Renegade Row (4 x 6 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

5 Strict or C2B Pull-Ups*

10 HRPU

15 Up Downs to Plate

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

20 Min AMRAP:

5 Band Assisted Pull Ups

10 HRPU

10-15 Up Downs to Plate

1 Min Rest

read more →

12/16/19 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

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

10 Strict Press→ 8 Push Press→ 6 Push Jerk

1:00 Row (EZ→Mod→Hard)

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

15 min to test 1RM!

WOD Warm Up

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

For example…

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

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

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

Metcon (Time)

For Time (15:00 cap):

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

Push Jerk (155/105)*

*15 Cal Row After Every Set
-Scaled-

For Time (15:00 cap):

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

Push Jerk (85/60)*

*10 Cal Row After Every Set

read more →

12/14/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

200m Row

:30 High Plank

5 HRPU

10 Sit Ups

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

Bench Press (3 x ME)

*Advanced Athletes use bodyweight.

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

Bench Press (3 x ME)

*Advanced Athletes use bodyweight.

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

Metcon (Time)

In Teams of 3 (35:00 Cap)…

For Time:

10k Row*

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

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

8k Row

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

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 Rounds:

1:00 single unders

10 up/downs–>burpees

10 ring rows–>jumping pull ups

Then…

2 rounds:

10 banded glute bridges

5/5 cross body RDL with KB

10 superman

5 deadlifts

Strength/Gymnastics

E2MOM until you miss the same weight twice:

1 DEADLIFT

*time starts once reach 85%*

Conditioning

A. E2MOM x10:00

10 burpee pull ups

35 DU

-Rest 3:00-

B. E2MOM x10:00

5 burpee pull ups

20 DU

*wear weighted vest

rest until relatively recovered and then:

C. EMOM x12:00

Min 1: 8 cal ski erg

Min 2: 10 cal assault bike

Min 3: 12 cal row

read more →

12/13/19 CrossFit Haddonfield Collingswood Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (5-3-1-1)

Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

Set 4 – 90-95% x 1+

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

Metcon (Time)

For Time (10:00 cap):

30 Front Squat (135/95)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

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

For Time (10:00 cap):

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

20 Pull-Ups

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

15 Pull-Ups

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12/12/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds:

10 Bootstrappers

8 Up Downs

6 Good Mornings (empty bar)

4 Inch Worms

2 Push Up to Down Dog

6 RDL (empty Bar)

Then 5 Tempo Deadlifts @ 50% or less.

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

*3 second eccentric all reps!

Metcon (Distance)

16 Min EMOM

MIN 1 – :45 ME Row or 100m Sprint

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

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

16 Min EMOM

MIN 1 – :30 ME Row (:30 rest!)

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

read more →

12/11/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)

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

10 MB Push Press → MB Thruster → Wall Ball

Max Height Box Jump (Distance)

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

Metcon (Time)

“STRAIGHT 100”

For Time:

25 Cal Row

20 Wall Balls (20/14)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls

30 Box Jumps

25 Cal Row

50 Wall Balls

50 Box Jumps

25 Cal Row

*20:00 Time Cap.
-Scaled-

For Time:

20 Cal Row

10 Wall Balls (14/10)

10 Box Jumps or Step Ups (18/10)

20 Cal Row

20 Wall Balls

20 Box Jumps or Step Ups

20 Cal Row

30 Wall Balls

30 Box Jumps or Step Ups

20 Cal Row

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold*

-Rest 90 Seconds-

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

Gymnastics

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

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

Metcon

A. For Time

30 Bear Complexes (135/95)

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

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

E. For Time

160 DU

10m Regional Lunge (50/35)

24 alternating DB thruster (50/35)

10m Regional lunge

24 alternating DB thruster

10m Regional Lunge

160 DU

*14:00 time cap

Accessory Work

3 sets. Rest as needed.

20 leg lifts over KB

5/5 turkish get up sit ups

20 windshield wipers

5 reverse hypers

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12/10/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds w/ Light DBs:

8 Alt. Suitcase Lunge

8 Arnold Press

8 Deadlifts

8 Push Ups to Down Dog

Then 2 Rounds w/ Empty Bar:

5 Strict Press (hold lockout)

5 Push Press (:03 eccentric)

Push Press (5-3-1-1)

Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

Set 4 – 90-95% x 1+

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

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP:

2 DB Devil’s Press (50/30)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

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

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

6 DB Push Press

8 DB Alt. Suitcase Lunges or Box Step Ups

-Rest 1:00-

Repeat!

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12/9/19 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

Then, 2 Rounds w/ Light KB or DB:

6/6 Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Presses

6/6 Single Arm Deficit Push Ups*

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

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

Metcon (AMRAP – Rounds and Reps)

20 Min ARMAP:

15 Up-Downs

30 Double Unders

1:00 Static Hold*

30 Double Unders

15 KB Swings (70/53)

1:00 Static Hold*

*Static Hold Options:

Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack
-Scaled-

20 Min ARMAP:

10 Up-Downs

30 DU Taps or Plate Hops

1:00 Static Hold*

30-60 Single Unders

10 KB Swings (26/18)

1:00 Rest

read more →

12/7/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

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

Then…

1 Round w/ empty bar:

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

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

Then switch roles!

1 Round:

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

P2: 10 Tempo Ring Rows

Then switch roles!

Metcon (Time)

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

200m Sprint

30 Hang Power Clean (135/95)

50 TTB

200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)

40 TTB

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)

30 TTB

200m Sprint

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

*200m Run (split 100m each)

*20 Cleans (85/60 for all rounds)

*30 K2E

*200m Run (split 100m each)

Accessory Work

Weighted Push Up

3 x 10 AHAP

read more →

CFTC Comp Class ~wknd edition~

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

Run 100m

10 toe touch jumping jacks

10 box step ups

10 box jumps

5 box jumps overs

then…

2 rounds: with empty barbell

5 RDL

5 muscle clean

5 hang power clean

5 strict press

5 push press

Conditioning

For Time:

50 DB box overs (50/35)

50 Power Clean (95/65)

50 Push Press (95/65)

-400m run-

40 DB box overs (50/35)

40 Power Clean (105/75)

40 Push Press (105/75)

-300m run-

30 DB box overs (50/35)

30 Power Clean (115/85)

30 Push Press (115/85)

-200m run-

20 DB box overs (50/35)

20 Power Clean (125/95)

20 Push Press (125/95)

-100m run-

10 DB box overs (50/35)

10 Power Clean (135/105)

10 Push Press (135/105)

Strength/Gymnastics

5 RFT:

3 C2B pull ups

4 pull ups

5 TTB

-rest :30-

*do not hop off bar until TTB are done*

read more →

12/6/19 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (3-3-3-3)

Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

Set 4 – 85-90% x 3+

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

Metcon (Time)

9-7-5-15-12-9

Front Squat (155/105)

Bar Facing Burpee

*15:00 time cap.

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

9-7-5-12-9

Front Squat (75/55) or Goblet Squat

Burpee Over Bar

read more →

12/5/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Cossack Squats

10 Alt. Box Step Ups

10 Shoulder Taps (Scaled: 2 Wall Walks)

:20 Bar Hang

Then 2 Rounds:

10 Jumping Squats

5 Inch Worms

10 RDL (empty Bar)

5 Ring Rows

5 Pull Ups

Then, 5 Temp Deadlifts @ 50% or less.

Deadlift (3 x 5 @ 75-80%)

*3 second eccentric all reps!

Metcon (Time)

4 Rounds (16:00 time cap):

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

9 Strict Pull-Ups

12 HSPU or DB Strict Press (50/35)

6 Deadlifts (225/160)
-Scaled-

4 Rounds (16:00 time cap):

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

9 Jumping Pull Ups or Ring Rows

12 DB Strict Press (20/10)

6 Deadlifts (95/65)

read more →

12/4/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

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

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

Then…

20 Glute Bridges

10 PT

10 ATW

20 Alt. Elbow Punches (empty bar)

:20 Barbell Overhead Hold

7 Strict Press

7 Push Press

Push Press (3-3-3-3)

Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

Set 4 – 85-90% x 3+

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

Metcon (Time)

For Time (7:00 cap):

50 Cal Row

50 Up-Downs to Plate
-Scaled-

35 Cal Row

35 Up-Downs to Plate

Accessory Work

IN TEAMS OF 2…

400m KB Farmer Carry (70/53)

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

Warm up

2 rounds

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

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

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

Weightlifting

A. E2MOM x12 minutes:

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

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

Metcon

A. E2MOM x10 minutes

10 burpees

100 DU

Rest 5 minutes then…

B. EMOM x5 minutes

5 burpees

50 DU

Rest 5 minutes then…

C. Every 30 seconds x2:30 minutes

2 burpees

25 DU

Accessory Work

50ft Yoke walk

:30 single arm plank (right)

:30 single arm plank (left)

20 banded dead bugs

20 MB Russian twists (20/14)

read more →

12/3/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds

10 PVC Pass Throughs

10 Boot-Strappers

5 Tempo Air Squats (3131)

10 Ring Rows

5 Pull ups

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

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

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

36 Air Squats

12 Hang Power Snatch (115/75)

6 Muscle-Ups

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

16 Min AMRAP:

24 Air Squats

8 Hang Power Snatch (65/55)

6 Pull Ups or Ring Rows

read more →

12/2/19 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Line Drills…

Walking Knee to Chest

Side Shuffle Left

Side Shuffle Right

High Knees

Butt Kicks

Broad Jumps

Then 2 Rounds:

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second eccentric)

10 Pendlay Row (empty bar)

Pendlay Row (4 x 8 AHAP)

Metcon (Time)

“Rannie”

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round

**20:00 time cap
-Scaled-

In place of DUs…

– Plate Hops

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

– 100-80-60-40-20 Single Unders

Or…

25-20-15-10-5*

Double Unders

Sit-ups

*200m Run After Each Full Round

**20:00 time cap

read more →

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

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

5/5 Cross Body KB RDL

5 RDL w/ Empty Bar (:03 Eccentric)

10 Alt. Jump Lunges

15 Plate Hops

:20 Trunk Twists

:20 Hollow Flutter Kicks

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

Metcon (Time)

For Time (15:00 time cap):

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

Then 5 Rounds:

7 Deadlift (245/175)

27 Double Unders

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

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

Then 5 Rounds:

7 Deadlift (95/65)

27 Plate Hops or 54 Single Unders

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

read more →

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

CrossFit Turbocharged – CrossFit

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Warm-up

With a Partner…

400m Run (Together)

Then, 4 Rounds:

Partner 1:

10 Air Squats

5 Inchworms

10 Up Downs

5 Glute Bridges (:02 Hold at the top)

Partner 2

Plank Hold until P1 is finished.

Metcon (AMRAP – Rounds and Reps)

“Georgie”

Buy in: 65 Sit Ups

Then, 21 Min AMRAP:

7 Burpees

11 Push-ups

22 KB Swings (53/35)
-Scaled-

6 Up-Downs

9 Band Assisted Push Ups

12 KB Swings (26/18)

read more →

11/27/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

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

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Set 4 – 85% x 5+

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

Metcon (Time)

3 Rounds:

14 Cal Row

14 Front Rack Reverse Lunge (115/75)

400m Run

1:00 Rest
-Scaled-

3 Rounds:

10 Cal Row

14 Front Rack Reverse Lunge (45/35)

200m Run

1:00 Rest

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold*

-Rest 90 Seconds-

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

Gymnastics

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

B. 2-3 Max distance attempts at Handstand walk

Metcon

C. For Time

100m run

15 deadlifts (225/155)

200m run

50 DU

400m run

50 DU

200m run

15 deadlifts (225/155)

100m run

D. AMRAP x7:00, goal is 5 rounds

1 bar muscle up

2 C2B pull ups

3 Pull ups

4 TTB

5 Devil’s Press (50/35)

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

Rest 3 minutes

AMRAP x7:00, goal is 5 rounds

1 power clean (135/105)

2 front squats (135/105)

3 push presses (135/105)

4 back squats (135/105)

5 burpees

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

Accessory Work

3 sets

10 alternating hammer curls

10 barbell curls

10 banded tricep pull downs

10 skull crushers

Rest as needed

read more →

11/26/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

8 Alt. Groiners

8 Pause Jump Squats

8/8 SL Glute Bridges

8 V-Ups

2 Rope Walks

Rope Climb (10 Minutes to practice skill!)

WOD Warm Up

2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 & 2 – Max Rope Climbs

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

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

1 Rope Climb = 1 Rep
-Scaled-

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

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

read more →

11/25/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

Min 1 – Row (EZ → Moderate → Hard)

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

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press w/ :02 Lockout

Push Press w/ :03 Eccentric

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

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Set 4 – 85% x 5+

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

Metcon (Time)

For Time (14:00 time cap):

30-20-10

Cal Row

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

*10 TTB after every completed set.
-Scaled-

20-15-10

Cal Row

DB Push Press (20/10)

*10 K2E after every completed set.

read more →

11/23/19 CrossFit Gym Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

30 Butt Kicks

30 Mt. Climbers

30 Jumping Jacks

Then 3 Rounds:

10 Partner Wall Balls

100m Run

Metcon (Time)

With a partner…

4 Rounds (37:00 time cap):

400m Run

60 Wall Balls (20/14)

60 Box Jumps (24/20)

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

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

4 Rounds (37:00 time cap):

200m Run

40 Wall Balls (14/10)

40 Box Jumps (18/12)

read more →

11/22/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

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

*Build to a heavy double!

Metcon (AMRAP – Reps)

9 Min EMOM:

MIN 1 – Max Front Squats (155/105)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max TTB

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

9 Min EMOM:

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

MIN 2 – Max Dual KB FR Hold or Suitcase Hold

MIN 3 – Max K2E (rest by :40 mark)

read more →

11/21/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

10 Partner T-Jumps

10 Partner Crawl and Jump Overs

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull-Down

Muscle Clean

Hang Power Clean

Push Press

Jerk

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

Metcon (Weight)

Every :30 for 20 Min:

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

20 Min EMOM:

2 Power Clean and Jerk (75/55)

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

*Substitute DB for barbell if needed.

read more →

11/20/19 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

8 Min AMRAP:

8 Cal Row

8 Light KB Swings

8 Light KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Ring Support (scaled: box support)

Front Lever (Learn the skill!)

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

Metcon (Time)

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

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

Cal Row

*15:00 time cap.
-Scaled-

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

Slam Ball (20/14)

Cal Row

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

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

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

Weightlifting

A. E2MOM x12 minutes

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

B. EMOM x8 minutes

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

Metcon

C. For Time, cap 20:00

21-15-9

Hang power clean (135/95)

DU

When running clock reaches 10:00…

D. For Time

21-15-9

Hang power snatch (95/65)

DU

D. E3MOM x15 minutes

10 cal assault bike

10 DB burpee (50/35)

10 DB thruster (50/35)

Accessory Work

3 sets

10 GHD plate twists

10/10 paloff press in quarter squat

10/10 windshield wipers

read more →

11/19/19 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

20 Singles → 20 Fast Singles → 20 Double Unders

10 Jumping Jacks

10 Front Jacks

10 PVC Pass Throughs

10 PVC Around the Worlds

Then 2 Rounds 5 Reps w/ Empty Bar:

Strict Press w/ :02 Lockout

Push Press w/ :03 Eccentric

Push Press (15 minutes to test 1RM!)

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

Metcon (Time)

1. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

15 Push Press (115/75)

-Rest 1:00-

2. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

12 Push Press (135/95)

-Rest 1:00-

3. EVERY 2:00 FOR 2 ROUNDS:

35 Double Unders

9 Push Press (165/115)

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

*Sub Plate Hops or 70 Singles

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

read more →

11/18/19 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Row

10 Up down to plate

5 Pause Jump Squats

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

Then 2 Rounds 5 Reps w/ Empty Bar:

Good Mornings

Back Squats

BTN Strict Press

BTN Push Press

OH Squats w/ :02 pause

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

Build to a heavy triple!

*Pause :02 first two reps.

Metcon (Time)

4 Rounds (16:00 time cap):

25 Cal Row

15 Burpees to Plate

7 Bar Muscle-Ups

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

15 Cal Row

10 Burpees to Plate or Up-Downs

5 Pull Ups or Jumping Pull-ups

read more →

Bootcamp

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

high knees

butt kicks

side shuffle (L)

side shuffle (R)

5 push ups

5 jump squats

Workout

accumulate 150 calories on the assault bike

one athlete works while the others complete:

20 MB chest passes

20 MB partner sit-ups

once this is completed, switch out athlete on bike.

once everyone goes change to:

10 partner push-ups

5 burpees

then

10 MB partner russian twists to the R

10 MB partner russian twists to the L

20 MB front squat + toss to partner

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11/16/19 Crossfit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

Then 2 Rounds:

10 Partner Push Ups

10 Partner Wall Balls

10 Partner Sit Ups

:30 High Plank Hold (vs. partner!)

:30 Active Bar Hang (vs. partner!)

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

Metcon (Time)

With a Partner…

100 Wall Balls (20/14)

100 TTB

100 Wall Balls

100 Cal Row
-Scaled-

With a Partner…

70 Wall Balls (14/10)

70 K2E

70 Wall Balls

70 Cal Row

read more →

11/15/19 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

8 Plate Ground to Overhead

:20 Plank Hold

8 Glute Bridges (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Then 2 Rounds 5 reps:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

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

15 minutes to test a heavy double!

Helen (Time)

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

-Scaled-

3 Rounds:

200m Run

21 Kettlebell Swings (26/18)

12 Jumping Pull Ups or Ring Rows

read more →

Bootcamp 11/14/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

:30 easy row

:30 moderate row

:30 hard row

Workout

100m row

10 arnold’s press

200m row

20 air squats

300m row

30 mountain climbers

400m row

40 single unders

500m row

50 crunches

REST 3:00

500m row

50 crunches

400m row

40 single unders

300m row

30 mountain climbers

200m row

20 air squats

100m row

10 arnold’s press

Finisher

3 sets:

10 MB sit ups

10 MB toe touches

20 MB russian twists

5 MB V-ups

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11/14/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

10 Alt Jump Lunges

10 Alt V-Ups

2 Wall Walks

:30 Hollow Hold

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

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

Handstand Walk

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

40 Alt Lunges (30/20)

20 Push Ups (RX+ Deficit)

40 Sit-ups

20 Box Jumps (30/24)
-Scaled-

18 Min AMRAP:

30 Alt Lunges or Air Squats

15 Band Assisted Push Ups or HRPU

30 Sit-ups or 1:00 Plank Hold

15 Box Jumps or Step Ups (18/12)

read more →

11/13/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, 30 BK, 30JJ

10 Paused Jump Squats

10/10 SL Glute Bridges

5 Up/Down Dogs

Then 2 Rounds w/ Empty Bar:

10 Elbow Punches (Each Arm)

8 Front Squats (2211)

6 Front Rack Tempo Push Press (:03 eccentric)

4 Thrusters (hold lockout :02)

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

Build to a heavy triple!

*Pause first two reps.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*15:00 time cap.

*Sub 800m Run for row if needed.

-Scaled-

For Time:

750m Row

30 Thrusters (45/35)

20 Pull-ups/ Jumping Pull-ups

-or-

500m Row

25 Thrusters (45/35)

15 Ring Rows

*Sub DB Thrusters for Barbell.

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold*

-Rest 90 Seconds-

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

Gymnastics

B. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

C. 2-3 Max distance attempts at Handstand walk

Metcon

D. For Time

10 front squat (175/125)

10 box jump overs (24″/20″)

10 push jerk (175/125)

10 TTB

10 power cleans (275/125)

10 burpee muscle ups

10 power cleans (175/125)

10 TTB

10 push jerk (175/125)

10 box jump overs (24″/20″)

10 front squat (175/125)

E. E3MOM x9:00

15 cal row

10 burpees over rower

Accessory Work

3 sets:

3 parallette shoot-throughs

10 banded glute bridges weighted with KB

5/5 palloff side steps

read more →

Bootcamp 11/12/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 round:

20 high knees

20 butt kicks

10 jump squats

5 inch worms

5 push ups

5 bench dips

Weightlifting

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

superset with…

20 banded face-pulls

Workout

2 rounds

1:00 stations

No rest b/t stations

5:00 rest b/t rounds

STATION 1:

15 box step ups

STATION 2:

30 mountain climbers

STATION 3:

10 DB curl and press

STATION 4:

5 pull ups

STATION 5

5 burpees

Finisher

3 rounds, rest as needed

10 pallof press (R)

10 pallof press (L)

10 banded deadbugs

read more →

11/12/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

With a partner, 10 Min AMRAP:

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

P2 —> Light DB Complex*

With a pair of light DBs, 2 times through:

Deadlift

Dual DB Swing

Muscle Clean

Press

FS

Thruster

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

Metcon (Time)

3 Rounds (20:00 min cap):

30 Cal Row or 600m Run

40 Alt DB Snatch (50/35)

1:00 Rest

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

20 Cal Row or 400m Run

30 Alt DB Snatch (20/10)

1:00 Rest

read more →

11/11/19 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Toe-Touch Jumping Jacks

8 Up-Downs

6/6 BW Single Leg RDL

10 Supermans

Then 2 Rounds:

5 Bootstrappers

5 Inch Worms

5/5 Single Leg Glute Bridges

8 RDL w/ Empty Bar

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

*Build to a challenging set of 5 reps!

Metcon (Time)

21-15-9-15-21

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

Burpees

*15:00 time cap.

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

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

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

Deadlifts (85/60)

Up-Downs

Accessory Work

3 Sets:

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

read more →

Bootcamp 11/9

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

high knees

butt kicks

side shuffle (L)

side shuffle (R)

1:00 on the rower

Workout

partner workout!

2-3 rounds

P1: rows 250m

P2: holds plank

switch

P1: rows 250m

P2: holds wall sit

switch

P1: rows 250m

P2: holds KB front rack

switch

P1: rows 250m

P2: holds farmer carry

switch

P1: rows 250m

P2: OH plate hold

switch

rest 4:00

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

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Style….count out loud together:

20 HK, 20 BK, 20 JJ

10 Up-Downs

1 Min Jump Rope

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Push Press

Hang Clean

Lily (Time)

For Time…

Buy In: 46 Double Unders

17 Thrusters

17 Burpees Over Bar

17 Squat Cleans

17 Burpees Over Bar

17 G2OH

17 Burpees Over Bar

Cash Out: 46 Double Unders

RX (95/65)

RX+ (135/95)

*Lily celebrated her 17 birthday this year!

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

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

read more →

11/8/19 CrossFit Open Workout 20.5

CrossFit Turbocharged – CrossFit

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Warm-up

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

4 Rounds:

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

5 Jumping Jacks

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

5 Wall Balls

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

For time, partitioned any way:

40 muscle-ups

80-cal. row

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

Time cap: 20 min.

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

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

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

Time cap: 20 min.

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

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

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

Time cap: 20 min.

Accessory Work

20 Alternating Turkish Getups

100 Flutter Kicks

read more →

Bootcamp 11/7/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

:30 easy row

:30 moderate row

:30 hard row

5 push ups

5 bench dips

5 squats

5 DB RDL

Workout

5-10-15-20

DB bench press

DB skull crushers

cal row

rest 4:00

20-15-10-5

DB bench press

DB skull crushers

cal row

rest 4:00

5-10-15-20

DB hang clean

DB front squat

cal row

rest 4:00

20-15-10-5

DB hang clean

DB front squat

cal row

Finisher

with a partner:

hold a high plank and roll MB back and forth

5 clockwise

5 counterclockwise

read more →

11/7/19 CrossFit for Begginers Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK, 20 BK, 20 JJ

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Clean

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

-Position 1

-Above Knee

-Floor
Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (No Measure)

18 Min EMOM:

MIN 1 – 100m Sprint

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

MIN 3 – Hollow, Superman, or Plank Hold

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

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

MIN 6 – Rest

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

18 Min EMOM:

MIN 1 – 100m Sprint

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

MIN 3 – Hollow, Superman, or Plank Hold

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

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

MIN 6 – Rest

*Rest by :40 mark of each minute!

read more →

CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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FIRST CLASS OF CYCLE 3

Warm-up

2 rounds

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

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

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

Weightlifting

A. E2MOM x12 minutes

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

B. E2MOM x12 minutes

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

Weightlifting

Metcon

C. For Time:

15 TTB

500m run

15 TTB

5 dual KB snatch (70/53)

10 pull-ups

200m run

10 pull-ups

5 dual KB snatch (70/53)

5 bar muscle ups

100m run

5 bar muscle ups

5 dual KB snatch (70/53)

Time Cap 17:00

D. AMRAP x10 minutes

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

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

Accessory Work

Three sets of:

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

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

read more →

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

CrossFit Turbocharged – CrossFit

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Warm-up

8 Min AMRAP:

5 Inchworms

2 Lengths Farmer’s Carry (light-moderate)

7 Ring Rows

7 Plate G2OH

15 Plate Hops

1 Rope Walk

Rope Climb (15 min of practice/progressions!)

Metcon (AMRAP – Reps)

IN TEAMS OF 4…

1. 4 Min AMRAP:

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

*Everytime you break 3 Burpees

-Rest 1:00-

2. 4 Min AMRAP:

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. 4 Min AMRAP:

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Row

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

1. Moderate weight for Farmer’s Carry!

2. Rope Walks or Ring Rows

3. Single Unders or DU Taps

4. Cal Row

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

read more →

Bootcamp 11/5/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds:

10 banded goodmornings

10 KB swings

10 KB deadlifts

10 KB single leg RDL

10 tempo deadlifts @3131

Weightlifting

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

super set with…

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

Workout

1:30 stations

no rest b/t stations

3:00 rest b/t rounds

2-3 rounds:

STATION 1

25 air squats

:30 low plank

STATION 2:

10 push ups

:30 side plank

STATION 3:

20 sit ups

:30 side plank

STATION 4:

15/15 alt. forward lunges

:30 high plank

REST

read more →

11/5/19 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Tempo Air Squats (3311)

10 Glute Bridges

:20 Superman Hold

:20 Active Hollow Bar Hang

10 Alt. Cossack Squats

Into…

2 Rounds:

5 Toes Elevated Squats (3311)

5 Sumo RDL (empty bar, :03 eccentric)

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

5 Kipping Swings

10 K2E

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

*Build to a heavy double!

Metcon (Time)

3 Rounds:

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

20 TTB

*9:00 Hard Cap
-Scaled-

3 Rounds:

15 Deadlifts (85/60)

20 K2E

read more →

11/4/19 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Inch Worms (no Push-Up)

5 Push-Up to Down Dog

10 Alt Groiners

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

10 Arm Circles (building in height as you go)

:20 Hollow Hold

Then w/ light DB’s…

1 Round:

20 Plank Shoulder Taps

5/5 SA Strict Press

1 Length Bear Crawl

1 Length Quadruped Crawl

:20 Superman Hold

1 Round:

2 Wall Walks

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

8/8 Split Squat

100m Run

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

Metcon (Time)

For Time (15 min cap):

22-20-18-16-14

DB Push Press (40/30)

DB Suitcase Reverse Lunge

*200m Run after every full round.

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

For Time (15 min cap):

14-12-10-8-6

DB Push Press (20/10)

DB Suitcase Reverse Lunge

*100m Run after every full round.

read more →

11/2/19 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Build to a heavy triple!

*Pause first two reps.

Metcon (AMRAP – Reps)

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Burpees

TABATA 2 – Box Jumps (24/20)

TABATA 3 – Cal. Row*

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

*1 Cal = 1 Rep
-Scaled-

TABATA 1 – Up/Downs

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

TABATA 3 – Cal. Row

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

read more →

11/1/19 CrossFit Open Workout 20.4

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds, 10 reps of each:

Alternating Windmill

Pause Jump Squats

Pass Throughs

Around-The-Worlds

Bootstrapper Squats

Then 2 Rounds 5 Reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Front Squat

Hang Power Clean

Strict Press

Push Press

Jerk

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

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

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

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

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

10 clean and jerks, 135 / 95 lb

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

5 clean and jerks, 155 / 115 lb

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

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

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

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

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

10 clean and jerks, 105 / 75 lb

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

5 clean and jerks, 125 / 85 lb

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

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

read more →

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

CrossFit Turbocharged – CrossFit

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Warm-up

3:00 Bike/Row

Into…

3 Rounds:

5/5 Single Leg KB RDLs

5 KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Muscle-ups (*practice/progressions!)

Beginners:

10 Min EMOM

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

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

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

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

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

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

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

-MIN 2: :20 Jumping Muscle-up

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

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

400m Run or 500m Row

30 Air Squats

30 Wall Balls (20/14)

400m Run or 500m Row

30 KB Swing (53/35)

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

400m Run or 500m Row

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

30 Alt. Lunges
-Scaled-

16 Min AMRAP:

200m Run or 300m Row

20 Air Squats

20 Wall Balls (14/10)

200m Run or 300m Row

20 KB Swing (26/18)

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

200m Run or 300m Row

20 Slam Ball (14/12)

20 Alt. Lunges

read more →

10/30/19 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

5 Inch Worms

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Then…

2 Rounds:

5 BTN Strict Press

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

5 Muscle Snatch

5 Snatch Balance

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

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

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

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

Metcon (Time)

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

Squat Snatch (95/65)

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

TTB

*15:00 time cap.
-Scaled-

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

Power Snatch (65/45)

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

K2E

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CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


LAST CLASS OF CYCLE 2

Warm-up

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

VERY light technical work

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean

mid-shin to full clean

Then…

Weightlifting

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

Power Clean

when running clock hits 5:00…

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

Squat Clean

when running clock hits 10:00…

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

Clean Pull

when running clock hits 15:00…

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

RDL

Finish when running clock hits 20:00

Metcon

A.

For time:

50-40-30-20-10

Cal row

Double unders

500-400-300-200-100

Meter run

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

Once relatively recovered…

Accessory Work

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

Minute 1 – 10-12 Strict DB press AHAP

Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010

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

Minute 4 – 45 second GHD Supine Hold

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10/29/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

3 Min Thoracic Mobility

Then…

15 Band Face Pulls

10 Strict Press (empty bar)

5/5 Split Squats

Then:

7/7 SA Ring Rows

10 Push Press (empty bar)

10 Pause Jump Squats

Then:

20 Shoulder Taps (Scaled: high plank shoulder taps)

10 Push Jerks (empty bar)

10 Alt. Jump Lunges

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

Metcon (AMRAP – Rounds and Reps)

4 Min ARMAP:

4 Jerks (155/105)

4 Lateral Burpee Over Bar

-Rest 2:00-

3 Min AMRAP:

3 Jerks (135/95)

3 Lateral Burpee Over Bar
-Scaled-

4 Min ARMAP:

4 Push Press (75/50)

4 Burpees to Box

3 Min AMRAP:

3 Jerks (75/50)

3 Burpees to Box

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10/28/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

300m Row

Then…

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

– Ring Rows

– Mountain Climbers

– Push Ups

– Plate Hops

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ DB Pullover.

Dumbbell Pullover (4 x 12 AHAP)

Metcon (Time)

For Time (15:00 time cap):

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders
-Scaled-

4 Min Row (meters)

50 Double Unders (4 Min Cap)

3 Min Row (meters)

30 Double Unders (3 Min Cap)

2 Min Row (meters)

20 Double Unders (2 Min Cap)

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10/26/19 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Metcon (Time)

IN TEAMS OF 2…

4 Rounds (35:00 Time Cap):

45 Cal Row

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

45 Cal Row

25 “Synchro” Sit-ups

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

4 Rounds (35:00 Time Cap):

4 Min Max Cal Row

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

4 Min Max Cal Row

25 “Synchro” Sit-ups

Accessory Work

Finisher

3 Sets:

10 DB Pullovers

10 Hammer Curls

10 DB Skull Crushers

-Rest as needed b/t sets-

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Women’s Bootcamp 10/26/2019

CrossFit Turbocharged – Women’s Bootcamp

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Warm-up

2 rounds

25 single unders

10 jumping jacks

10 mountain climbers

5 push ups

5 sit ups

5 air squats

Workout

50-40-30-20-10

single unders

mountain climbers

jumping jacks

500-400-300-200-100

meter row

rest 4:00

25-20-15-10-5

push ups

sit ups

air squats

cal row

Finisher

3 rounds

20 med ball sit ups

20 med ball toe touches

20 med ball russian twists

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10/25/19 CrossFit Open WOD 20.3

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Jump Rope

3 Wall Walks

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 8 AHAP)

Metcon (Time)

For Time (12:00 Time Cap):

21 Front Squats 95/65 lb

21 handstand push-ups

15 Front Squats 95/65 lb

15 handstand push-ups

9 Front Squats 95/65 lb

9 handstand push-ups

21 Front Squats 135/95 lb

50-ft. handstand walk

15 Front Squats 135/95 lb

50-ft. handstand walk

9 Front Squats 135/95 lb

50-ft. handstand walk
-Scaled-

For Time (12:00 Time Cap):

21 Front Squats 45/35 lb

21 HRPU

15 Front Squats 45/35 lb

15 HRPU

9 Front Squats 45/35 lb

9 HRPU

21 Front Squats 65/45 lb

50-ft. Bear Crawl

15 Front Squats 65/45 lb

50-ft. Bear Crawl

9 Front Squats 65/45 lb

50-ft. Bear Crawl

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

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

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

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

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

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

read more →

10/24/19 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

Then 2 Rounds 5 Reps w/ empty bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Power Snatch

Hang Snatch

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

*pause :02 at knee both reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Pull Ups

10 Push Ups

15 Sit Ups
-Scaled-

15 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

10 Band Assisted Push Ups

15 Lying Leg Raises

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Women’s Bootcamp 10/24/2019

CrossFit Turbocharged – Women’s Bootcamp

View Public Whiteboard

Warm-up

2 rounds

high knees

butt kicks

side shuffle (R)

side shuffle (L)

5 push ups

5 DB floor press

Weightlifting

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

superset with…

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

Workout

with a partner…

complete 100 burpees

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

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10/23/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Bootstrappers

10 Alt Groiners

10 Split Squats/leg

10 RDL (empty bar)

5/5 ½ Kneeling Bottoms Up KB Presse

10 Push Press (empty bar)

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

Build to a challenging set of 3 reps!

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Deadlift (95/65)

7 Push Press

7 Burpees Over Bar
-Scaled-

7 Min AMRAP:

7 Deadlift (65/45)

7 Push Press

7 Burpees to Box or Up-Downs

read more →

CFTC Competition Class

CrossFit Turbocharged – Barbell Club

View Public Whiteboard


Warm-up

2 rounds:

10 DB strict press

3 wall walks

10 DB push press

30sec handstand hold

Rest 90seconds

Then…

Metcon

A.

E2MOM for 12 minutes (6 sets)

4 shoulder taps

4 hip taps

4 eccentric HSPU to floor (no ab-mat)

B.

Heavy Fran:

21-15-9

Thrusters (135/95)

Chest to Bar pull-ups

C.

EMOM, 10 Minutes

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

Min 2: 10 burpees over DB

D.

3 Rounds for time

500m row

25ft handstand walk

1 legless rope climb

Accessory Work

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

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10/22/19 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

30 Mt. Climbers

10 Burpees

Then 2 Rounds 5 Reps w/ empty bar:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

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

Metcon (AMRAP – Reps)

E2MOM x 18 Minutes (3 Rounds):

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

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

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

*Heavy Hold Options:

Max Distance KB Farmer Carry (70/53)

Max Distance KB Front Rack Carry (70/53)

(1 Length = 1 Rep)
-Scaled-

DB Hang Clean (20/15)

Box Jumps (18/12)

TTB – K2E – Lying Leg Raises

*Moderate weight for holds.

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Bootcamp 10/22/2019

CrossFit Turbocharged – Women’s Bootcamp

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Warm-up

2 rounds

50 single unders

5 inch worms

5 push ups

5 up/downs

5 air squats

5 DB strict press

5 DB push press

5 DB front squat

Workout

2:00 stations

no rest b/t stations

2:00 rest b/t rounds

3-4 rounds

STATION 1

125 single unders

STATION 2

15 cal assault bike

STATION 3

20 box step overs

STATION 4

15 push ups

STATION 5

10 DB thrusters

Finisher

TABATA 1

:20 bicep curls

:10 rest

TABATA 2

:20 triceps extensions

:10 rest

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10/21/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 PVC Pass Thrus

10 PVC Around the Worlds

10 PVC OH Squats

1 Length Waiter Walk R*

1 Length Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps

2 Wall Walks

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

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

Build to a challenging set of 5 reps!

Metcon (Time)

For Time (12:00 min time cap):

200m Run

15 Hang Power Snatch (95/65)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run
-Scaled-

For Time (12:00 min time cap):

200m Run

10 Hang Power Snatch (65/45)

10 Overhead Squat (65/45) or Front Squat

10 DB Strict Press (20/10) or HRPU

200-400m Run

10 DB Strict Press or HRPU

10 Overhead Squat or Front Squat

10 Hang Power Snatch

200m Run

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10/19/19 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

2 Rounds:

20 HK, 20 BK, 20 JJ

1 Length FWD Bear Crawl

1 Length REV Bear Crawl

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

10 DBL DB Sumo Deadlift

10 DBL DB Thrusters

20 Plate Hops

10 K2E

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

Handstand Walk (10 Minutes to practice progressions!)

Metcon (AMRAP – Reps)

3 Rounds for reps:

1:30 Max Cal Row or Bike

1:30 Max Wall Balls (20/14)

1:30 TTB

1:30 Max Double Unders

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

3 Rounds for reps:

1:00 Max Cal Row or Bike

:30 Rest

1:00 Max Wall Balls (14/10)

:30 Rest

1:00 K2E or Lying Leg Raises

:30 Rest

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

-2:00 Rest b/t Sets-

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10/18/19 CrossFit Open Workout 20.2

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

20 Jumping Jacks

8 Air Squats

8 K2E

4 DB Strict Press

4 DB Push Press

4 DB Front Squats

10 Double Unders

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

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

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

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

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10/17/19 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Partner Push Ups

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

5 Inch Worms

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

10 Light KB Swings

20 Single Unders

Bench Press (12 Min to test 8RM!)

Metcon (Calories)

In Teams of 2…

10 Min AMRAP:

P1 – Row/Bike for Cals

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

-Rest 2:00-

10 Min AMRAP:

P1 – Row/Bike for Cals

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

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

KB Swings (26/18)

Slam Balls (14/10)

Box Jumps or Step Ups (18/12)

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10/16/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 3 Rounds:

5 Inchworms

5 BTN Strict Press

5 BTN Strict Press (¼ squat)

5 Sots Press (full squat)

5 OH Squats

5/5 Cossack Squats

5 Muscle Snatch

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

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

*Build to a challenging double!

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

Metcon (Time)

For Time (15 min cap):

11-9-7-5

Power Snatch (135/95)

Bar Muscle-Ups

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

11-9-7-5

Power Snatch (45/35) or Power Clean

Pull Ups

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CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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Warm-up

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

VERY light technical work

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean