CrossFit Turbocharged WOD (Workout of the Day) and Blog

11/16/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

5 Light DB Man-makers

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

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

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

Metcon (Time)

With a partner, for time:

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

With a partner, for time:

40 Alternating DB Man-makers (20/10)

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11/15/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT, 20 ATW

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch (4 x 2 @ 80%)

*2 second pause @ knee first rep

WOD Warm Up

2 Rounds w/ empty bar:

5 Front Squats

5 Push Press

5 Thrusters

Metcon (Time)

3 Rounds:

400m Run

12 Thrusters (75/55)

21 Burpee Over Bar
-Scaled-

3 Rounds:

200m Run

12 Thrusters (45/35)

12 Burpees Over Bar

Accessory Work

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

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

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

CrossFit Turbocharged – CrossFit

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Warm-up

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

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

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

Accessory Work

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

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

150m Row

15 TTB

50 Double Unders
14 Min AMRAP:

100m Row

10 K2E

25 Double Unders -or- 75 Single Unders

:30 Rest

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11/13/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

20 Partner Underhand Wall Ball Tosses

2 Lengths Burpee Broad Jumps

10 PT, 10 ATW

5L/5R ½ Kneeling Bottoms Up KB Press

Then 2 Rounds w/ empty barbell:

5 Strict Press (3 second eccentric)

5 Push Press (3 second lockout)

Push Press (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Box Jumps (30/24)

14 KB Swings (70/53)
-Scaled-

12 Min AMRAP:

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

10 KB Swings (26/18)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Box Jumps (30/24)

14 KB Swings (70/53)
-Scaled-

12 Min AMRAP:

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

10 KB Swings (26/18)

Accessory Work

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

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11/12/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (5 x 3 @ 80%)

*3 second eccentric

Metcon (Time)

For time:

40 Wall Balls (20/14)

40 Pull Ups

30 Wall Balls

30 Pull Ups

20 Wall Balls

20 Pull Ups
-Scaled-

30 Wall Balls

30 Pull Ups -or- Ring Rows

20 Wall Balls

20 Pull Ups -or- Ring Rows

10 Wall Balls

10 Pull Ups -or- Ring Rows

Accessory Work

Barbell Glute Bridge, 3 x 12

read more →

11/10/18 CrossFit Classes in South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Partner Push-Pull Duel

Then 2 Rounds:

10 PT, 10 ATW

5L/5R ½ Kneeling Bottoms Up KB Press

3 Rope Walks

10 Alternating DB Snatch (light)

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

Strict Press (3 x 8 AHAP)

Metcon (Time)

2 Rounds:

800m Run

7 Rope Climbs

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

2 Rounds:

400m Run

7 Rope Walks

20 Alternating DB Snatch (25/15)

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11/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 KB Glute Bridges

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

Then, 5 Tempo Deadlifts (4 second pace).

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

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

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, 9 Minute ARMAP:

10 Alternating Weighted Step Ups (75/50)

12 TTB

2 Lengths Farmers Carry AHAP
-Scaled-

With a partner, alternating movements, 9 Minute ARMAP:

10 Alternating Weighted Step Ups (25/15)

12 K2E

2 Lengths Farmers Carry AHAP

read more →

11/8/18 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dogs

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Metcon (Time)

5 Rounds:

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

7 Burpees Over Bar
-Scaled-

4 Rounds:

7 Hang Power Cleans (65/45)

7 Burpees Over Bar

Accessory Work

Plyo Push Ups, 4 x 10

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

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11/7/18 CrossFit Haddonfield Cherry Hill Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds:

10 PT, 10 ATW

10 Pause Jump Squats

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

5 V-Ups

2 Wall Walks

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

Metcon (Time)

4 Rounds:

400m Run

15 KB Swings (70/53)

10 Goblet Squats (70/53)

15 V-Ups

1 Min Rest
-Scaled-

4 Rounds:

200m Run

10 KB Swings (26/18)

5 Goblet Squats (26/18)

10 V-Ups

1 Min Rest

Accessory Work

Accumulate 3 minutes of L-Sit

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11/6/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

3 attempts to race your partner to 50 single unders!

Then 5 Reps (like Bear Complex):

1 Rep =

-Good Morning-

-Back Squat

-BTN Strict Press

-BTN Push Press

-OH Squat w/ 2 second pause

Overhead Squat (Find 2RM!)

*2 second pause both reps.

Metcon (AMRAP – Reps)

Tabata Double Unders

Rest 1 min

Tabata Pull-Ups (RX+ C2B)

Rest 1 min

Tabata Plank
-Scaled-

Tabata Single Unders

Rest 1 min

Tabata Jumping Pull Ups -or- Ring Rows

Rest 1 min

Tabata Plank

Accessory Work

10-20 Alternating Turkish Getups

read more →

11/5/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

30 Partner Wall Balls

20 Partner Push Ups

Then 2 Rounds:

10 Alternating DB Bench Press

10 Ring or Box Dips

5 High-to-Low Plank

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

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

20 Wall Balls (20/14)

20 Box Jumps (30/20)

150m Row
-Scaled-

11 Min AMRAP

15 Wall Balls (14/10)

10 Box Jumps -or- Step Ups

150m Row

1 Min Rest

Accessory Work

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

read more →

11/3/18 CrossFit Collingswood Haddonfield Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dogs

3 Wall Walks

Then 2 Rounds:

5 Reps of each WOD movement.

Barbara (Time)

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

-Scaled-

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

10 Pull Ups or Ring Rows

20 Push Ups

30 Sit Ups

40 Air Squats

read more →

11/2/18 CrossFit Classes in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

30 Jumping Jacks

10 Hollow Hold-to-Superman

10 Supinated Ring Rows @3131

5 Up/Down Dog

10 Push Ups

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

Supinated Pendlay Row (4 x 5 AHAP)

*Superset w/ DB Pullover.

Dumbbell Pullover (4 x 10)

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

WOD Warm Up

10 Banded Good Mornings

10 Light DB Deadlifts

10 Light DB Hang Cleans

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP (50/35):

10 DB Deadlifts

10 DB Hang Cleans

40 Double Unders
-Scaled-

7 Min AMRAP (25/15):

7 DB Deadlifts

7 DB Hang Cleans

70 Single Unders

read more →

11/1/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 2 Rounds 3 Reps each w/ empty bar:

RDL

Power Clean

Front Squat

Push Press or Push Jerk

Back Squat

BTN Push Press or Push Jerk

Thruster

Bear Complex (3-3-3-3-3)

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

1 rep = all 5 movements.

Complete 3 reps per set!

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

KB Swings (70/53)

Thruster (95/65)

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

8 Min AMRAP:

KB Swings (26/18)

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

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

Accessory Work

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

read more →

10/31/18 CrossFit Happy Halloween!

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5L/5R Single Leg Glute Bridge

10 Supermans

10 Light KB Swings

5 Tempo Sumo Deadlifts w/ empty bar

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

*3 second eccentric

WOD Warm Up

2 Rounds:

:30 High Plank

:10 Active Hang on Rig

5 Inch Worms

5 V-Ups

10 Partner Med Ball Chest Passes

Metcon (Time)

For Time: 100 TTB

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

For Time: 75 K2E

*5 Push Ups every time you break

Accessory Work

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

read more →

10/30/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

200m Run

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

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

Nancy (Time)

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

“Mini Nancy”

4 Rounds of:

200m Run

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

Accessory Work

Shoulder Taps, 3 x 10-20

read more →

10/29/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

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

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

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

7 Box Jumps (24/18)

10 V-ups

-rest 3 min-

6 Min AMRAP

8 Burpees

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

6 Min AMRAP

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

10 V-ups

-rest 3 min-

6 Min AMRAP

5 Burpees

10 Alternating DB Snatch (25/15)

Accessory Work

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

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

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10/27/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

10 Light KB Swings

10 Band Pull Aparts

10 Ring Rows

5 Wall Balls

Weighted Pull-ups (5×5 AHAP)

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

Metcon (Time)

4 Rounds:

400m Run

30 KB Swings (70/53)

30 Wall Balls (20/14)
-Scaled-

4 Rounds:

200m Run

15 KB Swings (26/18)

15 Wall Balls (14/10)

read more →

10/26/18 CrossFit Free Trial Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

OH Lunge Relay!

2 Rounds:

5 Inch Worms (w/ 2 Push Ups)

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

:30 High Plank Hold

5 Bench Press w/ empty bar @ 3131

10 Bench Dips

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

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

6 Burpees

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

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

9 Minute AMRAP:

6 Burpees

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

Accessory Work

Ring/Rower Hamstring Curl, 3 x 10-15

read more →

10/25/18 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

20 Partner Push Ups

20 Partner Sit Ups

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Front Squat

Hand Squat Clean

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

Metcon (Time)

10-1

TTB

Push Ups

Power Clean (135/95)
8-1

TTB or K2E

Push Ups

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

Accessory Work

GHD Sit up, 3 x 10

read more →

10/24/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

10 Air Squats

10 Drop Squats

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

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

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

WOD Warm Up

With an empty barbell:

7 Snatch-Grip RDL

7 Snatch High Pull

7 Power Snatch

Metcon (Time)

With a partner sharing reps, 3 Rounds:

50 Cal Row

40 Box Jump Overs (24/20)

20 Power Snatch (95/65)
-Scaled-

With a partner sharing reps, 3 Rounds:

30 Cal Row

30 Box Jumps -or- Box Step-overs

20 Alternating DB Snatch (25/15)

Accessory Work

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

read more →

10/23/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

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

20 PT, 20 ATW

Then 2 rounds:

20 Hollow Rocks

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

Double-Unders (Learn the skill!)

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

Metcon (AMRAP – Reps)

12 Minute EMOM

Min 1: Double Unders :40

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

Min 3: Sit ups :40

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

12 Minute EMOM

Min 1: Single Unders :40

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

Min 3: Sit ups :40

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

Accessory Work

3 minute ME row!

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10/22/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Run

10 Pause Jump Squats

10 Banded Good Mornings

10 KB Deadlifts (light)

10 KB Swings (light)

5 Ring Rows @ 3131

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

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

Metcon (Time)

For Time:

20 Alternating Pistols

30 Burpees

400m Run

50 Ring Rows

400m Run

30 Burpees

20 Alternating Pistols
-Scaled-

For Time:

20 Alternating Pistols

20 Burpees

200m Run

20 Ring Rows

200m Run

20 Burpees

20 Alternating Pistols

read more →

10/20/18 CrossFit Gym near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Partner Push-Pull Duel !

Then 2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

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

10 Hollow Rocks

10 Alternating Jump Lunges

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

*Superset w/ Bulgarian Split Squat.

Bulgarian Split Squat (6L/6R AHAP)

*To be completed after each set of Bench Press.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

20 Ball Slams (40/25)
-Scaled-

10 Min AMRAP:

20 K2E

12 Ball Slams (12/10)

Accessory Work

3 x 20 Dual KB Psoas March

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

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10/19/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

Tabata Jump Rope

Then 2 Rounds 5 Reps each w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean (hold catch)

Front Squat

Push Press

Power Clean (Find 2RM!)

Metcon (Time)

For Time:

150 Double Unders

60 Wall Balls

30 C2B Pull Ups

150 Double Unders
-Scaled-

For Time:

Buy in: 75 Double Unders -or- 150 Singles

Then 3 Rounds:

15 Wall Balls (14/10)

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

Cash Out: 75 Double Unders -or- 150 Singles

read more →

10/18/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

Then 2 Rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High Pull

Muscle-Snatch

OH Squat w/ 2 second pause

Drop Snatch to Power Position

Hang Snatch (pause @ knee)

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

Metcon (Time)

21-15-9

Push Press (95/65)

Burpees-Over-Bar
15-12-9

Push Press (65/45)

Burpees-Over-Bar

*DB Push Press if needed!

Accessory Work

200-400m Sled Drag

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10/17/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

Team Hungry Hungry Hippos (Best of 3!)

Then:

20 PT, 20 ATW

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

Front Lever (Learn the skill!)

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

Metcon (Time)

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

5 Pull Ups

10 Push Ups

15 Sit ups

20 KB Swings (70/53)
-Scaled-

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

5 Pull Ups/Ring Rows

10 Push Ups

10 Sit ups

10 KB Swings (26/18)

Accessory Work

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

read more →

10/16/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 KB Reverse Squats

Then finish Squat Warm Up (starting @ air squats)

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

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

Metcon (Time)

For Time:

1 Mile Run

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

For Time:

800m Run

20 Lengths Farmer’s Carry (moderate weight)

Accessory Work

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

read more →

10/15/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Jumping Jacks

10 PT 10 ATW

5 Dual KB Bottoms Up Z-Press

2 Wall Walks

Then 2 Rounds 3 Reps w/ empty bar:

Strict Press

Push Press

Push Jerk

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

Metcon (Time)

Buy in: 500m Row

4 Rounds:

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

10 Alternating DB Lunges

15 HSPU

*15 min time cap.
-Scaled-

4 Rounds:

3 DB Man-makers (15/10)

10 Alternating Lunges (bodyweight)

10 Seated Z-Press (15/10)

Cash out: 300m Row

*15 min time cap.

Accessory Work

Accumulate 2 minutes of L-Sit

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10/13/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

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Warm-up

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

Then 2 Rounds:

5 Up/Down Dogs

5 Wall Balls

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, try legless!

WOD Warm Up

2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Metcon (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP:

10 Thrusters (135/95)

200m Run

20 Burpee Box Jumps (24/18)

200m Run

30 Pull Ups

200m Run

40 Wall Balls (20/14)

200m Run

5 Rope Climbs (each!)

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

10 Thrusters (65/45)

100m Run

20 Burpee Box Jumps (18/12)

100m Run

30 Jumping Pull Ups -or Ring Rows

100m Run

40 Wall Balls (14/10)

100m Run

5 Rope Walks (each!)

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

read more →

10/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

20 Partner Push Ups

Accumulate 1-Min active hang from rig

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

10 Pause Jump Squats

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

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

Metcon (Time)

30 TTB

40 Push Ups

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

40 Push Ups

30 TTB
-Scaled-

20 K2E

30 Push Ups

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

30 Push Ups

20 K2E

Accessory Work

Barbell Roll-Out, 3 x 8-10

read more →

10/11/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dogs

10 Synchronized Partner Burpees

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

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (pause at knee)

Front Squat

Push Press

Thrusters

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

*pause 2 seconds at knee first rep

Metcon (Time)

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

Curl and Press

Reverse Lunges

Wood Choppers (over-the-shoulder)

Forward Lunge

Strict Press

Oblique Twists

Goblet Squat

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

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

Curl and Press

Reverse Lunges

Wood Choppers (over-the-shoulder)

Forward Lunge

Strict Press

Oblique Twists

Goblet Squat

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

Accessory Work

Muscle Up Practice!

read more →

10/10/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

25 Jumping Jacks

25 Front Jacks

25 Seal Claps

25 Mt. Climbers

Then 2 Rounds

200m Row

5 Tempo Ring Rows @ 3131

5L/5R Light Alternating DB Snatches

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

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

*Superset w/ Turkish Getup.

Turkish Get Up (2L/2R AHAP )

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

Metcon (Time)

For Time:

1000m Row

50 Alternating DB Snatches (50/35)

30 Pull Ups
-Scaled-

30 Alternating DB Snatches (25/10)

30 Jumping Pull Ups -or- Ring Rows

500-1000m Row

Accessory Work

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

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

read more →

10/9/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Plate Relay!

Then 2 Rounds:

10 PT 10 ATW

½ Kneeling Bottoms Up KB Press 5L/5R

5 Inch Worms

5 V-Ups

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

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

*Every 2 minutes

Metcon (Time)

3 Rounds:

400m Run

30 Sit Ups

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

10 Alternating Jump Lunges
-Scaled-

3 Rounds:

200m Run

20 Sit Ups

10 DB Deadlifts (25/15)

10 Alternating Lunges

Accessory Work

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

read more →

10/8/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then finish Squat Warm Up (start w/ air squats)

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

*Pause 2 seconds first two reps

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

40 Double Unders

10 Burpees to Bar
-Scaled-

10 Min AMRAP:

50 Single Unders

6 Burpees

:30 Rest

Accessory Work

Weighted Push Up, 3 x 6-8

read more →

10/6/18 CrossFit Training Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

2 Lengths Bear Crawl

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

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

Strict Press

Push Press

Split Jerk

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

Metcon (Weight)

12 Minute EMOM:

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

Min 2: 14 TTB

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

12 Minute EMOM:

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

Min 2: 12 K2E

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

Accessory Work

KB Windmill, 3 x 5L/R

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

read more →

10/5/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then 2 Rounds:

10 Band Pull Aparts

5 Supinated Ring Rows @ 3131

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

5 Paused Wall Balls

Weighted Chin-Ups (5 x 5 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Cal Row

15 V-Ups

20 Wall Balls (20/14)
-Scaled-

9 Minute AMRAP:

10 Cal Row

10 V-Ups -or- Sit Ups

15 Wall Balls (14/10)

Accessory Work

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

read more →

10/4/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds 3 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

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

Metcon (Time)

5 Rounds:

200m Run

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

5 Rounds:

200m Run

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

Accessory Work

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

read more →

10/3/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

WOD Warm Up

2 Rounds 5 reps w/ empty barbell:

RDL

Clean High Pull

Muscle Clean

Hang Power Clean

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

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

-Scaled-

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

3 Power Cleans (75/55)

6 Push-Ups

9 Air Squats

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

Accessory Work

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

read more →

10/2/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then 2 Rounds

5 Inch Worms

10 Partner Push Ups

10 Tempo DB Bench Press @ 3111

10 Ring Rows

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

*Superset w/ Seated Band Row x 10-12

WOD Warm Up

2 Rounds w/ Empty Bar :

5 RDL

5 Good Morning

5 KB Deadlifts

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

Metcon (Time)

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

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

Burpees Over Bar
-Scaled-

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

Deadlifts (95/65)

Burpees Over Bar

Accessory Work

Partner Leg Raise Stretch

read more →

10/1/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Minute Round of Jump Rope

20 PT, 20 ATW

10 Light KB Swings

3 Wall Walks

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

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

*Pause 2 seconds in hole for both snatch bal.

Metcon (Time)

With a partner:

200 Double Unders (alternate every 50)

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

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

40 HSPU (alt every 10)

200 Double Unders (alternate every 50)
-Scaled-

With a Partner:

150 Single Unders (alternate every 75)

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

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

40 Push Ups (alt every 5)

150 Single Unders (alternate every 75)

Accessory Work

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

read more →

9/29/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then complete rest of Squat Warm Up

Back Squat (3 x 10 Unbroken AHAP)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

1 Mile Run

Max Rounds of “Cindy”
-Scaled-

800m Run

4 Rounds of “Cindy”

*16 Min time cap

Accessory Work

Arnold Press, 4 x 10

read more →

9/28/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Jumping Line Drills!

Max Height Box Jump (Distance)

Max Height Box Jump
Test max box jump!

Metcon (Time)

For Time:

10 Box Jumps (24/18)

10 TTB

15 Box Jumps

15 TTB

20 Box Jumps

20 TTB

25 Box Jumps

25 TTB

30 Box Jumps

30 TTB
-Scaled-

5 Box Jumps -or- Box Step Ups

5 K2E

10 Box Jumps -or- Box Step Ups

10 K2E

15 Box Jumps -or- Box Step Ups

15 K2E

20 Box Jumps -or- Box Step Ups

20 K2E

25 Box Jumps -or- Box Step Ups

25 K2E

Accessory Work

Banded Deadbug 3 x 20-30

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

read more →

9/27/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Fran (Time)

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

15-12-9

DB Thrusters

Pull Ups (or ring rows)

Accessory Work

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

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

read more →

9/26/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

250m Row

Then 2 Rounds:

5 Reverse Squats w/ KB

10 Pause Jump Squats

10 Banded Good Mornings

10 Supermans

5L/5R Lateral Lunges

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

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

*3 second eccentric all reps

Metcon (Time)

With a Partner,

100 Cal Row

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

Cash Out: 30 Synchronized Burpees
-Scaled-

75 Cal Row

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

Cash Out: 20 Synchronized Burpees

read more →

9/25/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds of Rowling!

RD1: 10 Wall Balls

RD2: 10 KB Swings

RD3: Push Ups

Pendlay Row (5 x 5 AHAP)

*Superset w/ ME set of Push Ups

Metcon (AMRAP – Rounds and Reps)

11 Min Partner AMRAP:

30 Wall Balls (20/14)

30 KB Swings (70/53)

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

11 Min Partner AMRAP:

15 Wall Balls (14/10)

15 KB Swings (26/18)

Accessory Work

DB Pullover, 4 x 8 AHAP

read more →

9/24/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Min Jump Rope

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

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Front Rack Lunge (4 x 8 AHAP)

*alternating steps

Metcon (Time)

Buy In: 125 Double Unders

4 Rounds:

20 Alternating DB Snatch (50/35)

4 Lengths Farmers Carry AHAP

Cash Out: 125 Double Unders
-Scaled-

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

4 Rounds:

12 Alternating DB Snatch (25/15)

4 Lengths Farmers Carry AHAP

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

Accessory Work

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

read more →

9/22/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team:

30 Jumping Jacks

30 Mt. Climbers

30 Jump Squats

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Metcon (AMRAP – Rounds and Reps)

30 Minute Partner AMRAP:

10 OH Squats (95/65)

15 C2B Pull Ups

20 Push Ups

*Every 3 rounds, run 400m together!

*Alternate movements.
-Scaled-

30 Minute Partner AMRAP:

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

10 Jumping Pull Ups -or- Ring Rows

10 Push Ups

*Every 3 rounds, run 200m together!

*Alternate movements.

read more →

9/21/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then complete rest of Squat Warm Up

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

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (Time)

4 Rounds:

25 Cal Row

25 Burpees
-Scaled-

3 Rounds:

15 Cal Row

15 Burpees

Accessory Work

Barbell Curl + Reverse Curl, 4 x 10 + 10

read more →

9/20/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Min Jump Rope

20 Partner Wall Balls

Then 2 rounds 5 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Drop Snatch

Snatch from below knee

Snatch (3×3 @ 75% of max snatch )

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

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

Metcon (Time)

For Time:

50 Box Jumps (24/18)

75 Wall Balls (20/14)

100 Double Unders
-Scaled-

25 Box Jumps -or Alt. Step Ups

50 Wall balls (14/10)

100 Single Unders

Accessory Work

Shoulder Taps, 3 x 20

read more →

9/19/18 CrossFit Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

20 Pause Jump Squats

10 Light KB Swings

2 Min each side, Ankle Mobility

Pistols (Learn/practice the skill!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

200m Run

15 KB Swings (70/53)

20 Alternating Pistols
-Scaled-

12 Min AMRAP:

200m Run

10 KB Swings (26/18)

10 Alternating Pistols

:30 rest

Accessory Work

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

read more →

9/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Metcon (Time)

3-6-9-12-15

HSPU

Power Cleans (135/95)
-Scaled-

3-6-9-12

DB Push Press (25/10)

Power Cleans (65/45)

Accessory Work

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

read more →

9/17/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

20 Partner Push Ups

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

1 Wall Walk

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

Metcon (Weight)

12 Min Alternating EMOM:

Min 1: 8 DB Thrusters (50/35)

Min 2: 10 TTB

Min 3: 45s Plank Hold
-Scaled-

12 Min Alternating EMOM:

Min 1: 6 DB Thrusters (25/10)

Min 2: K2E

Min 3: 30s Plank Hold

Accessory Work

DB Bench Flye, 3 x 10-15

read more →

9/15/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

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

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings (70/53)

12 TTB
-Scaled-

3 Rounds:

200m Run

12 KB Swings

12 K2E

Accessory Work

KB Curl and Press, 3 x 10

read more →

9/14/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

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

Double-Unders (Learn the skill!)

*If proficient, practice triple unders!

Metcon (Time)

3 Rounds:

20 Alternating DB Snatch (50/35)

50 DU’s

14 Alternating Weighted Step Ups

50 DU’s
-Scaled-

3 Rounds:

12 Alternating DB Snatch (25/15)

25 DU’s or 50 SU’s

10 Alternating Weighted Step Ups

25 DU’s or 50 SU’s

Accessory Work

GHD Sit ups, 3 x10-12

read more →

9/13/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Front Jacks

5 Up/Down Dogs

10 Light Dual KB Z-Press

Then w/ empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

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

-Position 1

-Above Knee

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

*3 sets w/ no misses!

Metcon (Time)

For Time:

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

20 DB Man-makers (25/15)

read more →

9/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (Test 1RM!)

Warm-up

WOD Warm Up:

2 Rounds w/ empty Bar:

3 Snatch-Grip RDL

3 Snatch High Pull

3 Muscle-Snatch

3 Hang Power Snatch

Metcon (AMRAP – Reps)

10 Minute Alt. EMOM

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

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

10 Minute Alt. EMOM

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

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

read more →

9/11/18 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

5L/5R ½ Kneeling Bottoms Up KB Press

20 Partner Wall Balls

20 Partner Sit Ups

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

Metcon (Time)

21-15-9

Wall Balls (20/14)

Push Ups

Sit Ups
-Scaled-

15-12-9

Wall Balls (14/10)

Push Ups

Sit Ups

Accessory Work

GHR, 3 x 8-10

read more →

9/10/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row

10 Jump Lunges

10 Ring Rows @ 3112

10 KB Swings (light)

2 Wall Walks

Weighted Pull-ups (4 x 6 AHAP)

*Superset w/ Split Squat

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

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

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

2 Muscle Ups

4 HSPU

8 KB Swings (70/53)
-Scaled-

10 Minute AMRAP:

4 Jumping Pull Ups

4 Dips

4 Box HSPU

8 KB Swings

Accessory Work

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

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

read more →

9/8/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

Then 2 Rounds 5 reps each w/ empty barbell:

Supinated Pendlay Row

RDL

Hang Power clean

Push Press

Push Jerk

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

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

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

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

5 Rounds:

6 Deadlifts (65/55)

6 Hang Power Cleans

6 Push Jerk

read more →

9/6/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rds, 5 reps each w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Hang Power Snatch (hold catch)

Power Snatch (Test 2RM!)

Metcon (Time)

5 Rounds:

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

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

4 Rounds:

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

6 Box Jumps

3 Burpees

Accessory Work

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

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

read more →

9/5/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Hollow Hold-to-Superman

Then 2 Rounds, 5 Reps of each WOD movement.

10 Tempo Deadlifts @ about 50%

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

Metcon (Time)

60 sit-ups

50 toes-to-bars

40 Mt. Climbers

30 pull-ups

20 strict pull-ups

10 bar muscle-ups
-Scaled-

25 Sit Ups

25 K2E

25 Mt. Climbers

25 Jumping Pull Ups

25 Ring Rows

Accessory Work

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

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

read more →

9/4/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 HK, 20 BK, 20 JJ

5 Up/Down Dogs

10 Pause Jump Squats

1 Wall Walk

Then 2 Rounds 3 reps w/ empty bar:

Strict Press

Push Press

Front Squat

Thruster

Thruster (Test 3RM!)

Metcon (AMRAP – Reps)

For max reps:

2 minutes of handstand push-ups (HRPU scaled)

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes of max air squats

Rest 2 minutes

2 minutes of max sprints

*find a partner and alternate work/rest

*1 sprint = 1 rep
-Scaled-

2 Minutes HRPU (tabata intervals)

Rest 2 Minutes

2 Minutes Single Unders (tabata intervals)

Rest 2 Minutes

2 Minutes Air Squats (tabata intervals)

Rest 2 Minutes

2 Minutes Sprints (tabata intervals)

read more →

9/1/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then 2 Rounds:

5 Up/Down Dogs

5 Inch Worms

3 Rope Walks

Rope Climb (Learn the skill!)

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

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

400m Run

10 Alternating Weighted Box Step Ups (50/35)

2 Rope Climbs
-Scaled-

15 Min AMRAP:

200m Run

10 Alternating Box Step Ups

2 Rope Walks

-1 Min Rest-

Accessory Work

DB pullover 3x 10 AHAP

read more →

8/31/18 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Metcon (Time)

50 Double unders

21 KB Swings (70/53)

50 Double Unders

15 KB Swings

50 Double Unders

12 KB Swings

50 Double Unders

9 KB Swings

50 Double Unders

6 KB Swings
-Scaled-

50 Single Unders

15 KB Swings (26/18)

50 Single Unders

12 KB Swings

50 Single Unders

9 KB Swings

50 Single Unders

6 KB Swings

read more →

8/30/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean (pause at knee)

Front Squat

Push Press

Thruster

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

*2 second pause @ knee both reps.

Metcon (Time)

4 Rounds:

8 Thrusters (135/95)

10 TTB

200m Row
-Scaled-

4 Rounds:

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

8 K2E

100m Row

Accessory Work

Single Arm Wall Facing Handstand Hold

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

read more →

8/29/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Bulls Eye!

Then 2 rounds:

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

10 Partner Sit Ups

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

:30 High Plank

Bench Press (Test 1RM!)

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

Metcon (AMRAP – Reps)

Tabata Push Ups

-1 min rest-

Tabata Sit Ups

-1 min rest-

Tabata Air Squats
-Scaled-

Take a round off whenever you need rest!

Accessory Work

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

5s on, 10s off for 60s.

read more →

8/28/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 rounds

10 PT, 10 ATW

5 Up/Down Dogs

Then 2 Rounds w/ empty barbell:

5 Strict Press

5 Push Press

5 Split Jerk (hold split)

Split Jerk (4 x 3 AHAP )

*3 second hold in split

Warm-up

WOD Warm Up:

1 Round w/ empty barbell

5 Snatch-Grip RDL

5 Muscle-Snatch

5 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

200m Run

10 Power Snatch (95/65)

15 Pull Ups
-Scaled-

12 Minute AMRAP

200m Run

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

8 Jumping Pull Ups/Ring Rows

:30 rest

Accessory Work

Skin the Cat!

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

read more →

8/27/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Synchronized Burpees w/ a partner

1 Min Pigeon Left

1 Min Pigeon Left

Then 2 Rounds:

10 Weighted Glute Bridges (use KB or DB)

5L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

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

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

CrossFit Games Open 18.2 (Time)

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

Dumbbell squats

Bar-facing burpees

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

Time cap: 12 minutes
-Scaled-

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

Dumbbell squats (20/10)

Burpees

Accessory Work

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

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

read more →

8/25/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then:

30 Jumping Jacks

30 Mt. Climbers

10 Wall Balls

Kelly (Time)

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

4 Rounds, splitting reps w/ a partner:

400m Run (200m each)

30 Box Jumps (15 each)

30 Wall Balls (15 each)

Accessory Work

Bottoms Up Kettlebell Rack Squats, 3 x 8-12

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

read more →

8/24/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row (Scaled: 250m Row)

20 PT, 20 ATW

10 Pause Jump Squats

Then 2 Rounds 5 Reps each w/ empty bar:

Muscle-Snatch

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

8 Strict Pull Ups

12 KB Swings (70/53)

16 V-Ups

-Rest 2 Min-

7 Min AMRAP

8 Burpees

12 Alt DB Snatches (50/35)

16 Push Ups
-Scaled-

7 Min AMRAP:

6 Ring Rows/Jumping Pull Ups

8 KB Swings (26/18)

10 Sit Ups/V-Ups

-Rest :30-

-Rest 2 min-

7 Min AMRAP:

6 Burpees

8 Alt DB Snatches (25/15)

10 Push Ups

read more →

8/23/18 CrossFit Lessons Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Min Jump Rope

Then 5 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

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

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

Metcon (AMRAP – Reps)

10 Min EMOM

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

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

-Scaled-

10 Min EMOM

Min 1: 5 Deadlifts (95/65)

Min 2: ME Single Unders in :30

Accessory Work

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

read more →

8/22/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay

10 Body Weight Turkish Get Ups (5 each side)

Then 2 Rounds:

10 Seated Banded Rows

10 Pendlay Rows (empty bar)

10 Russian Twists

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

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

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

2 Alt Turkish Get Ups (50/35)

15 TTB

4 Lengths Farmer’s Carry AHAP
-Scaled-

9 Min AMRAP:

2 Alt Turkish Get Ups (15/10)

10 K2E

4 Lengths Farmer’s Carry

:30 Rest

Accessory Work

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

read more →

8/21/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then 2 Rounds:

10 PT, 10 ATW

5 Up/Down Dog

5L/5R ½ Kneeling Bottoms Up KB Press

Handstand Push-ups (Learn the skill! )

Handstand Walk (Learn the skill!)

Metcon (Time)

5 Rounds:

200m Row

15 Box Jumps (24/20)

11 HSPU
-Scaled-

4 Rounds:

125m Row

10 Push Ups

10 Box Jumps (18/12)

Accessory Work

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

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

read more →

8/20/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK, 30 BK, 30 JJ

5 Up/Down Dog

10L/10R Single-Leg Glute Bridges

5 Ring Rows @3131

5 KB Reverse Squats

10 KB Goblet Squats

5 Ring Rows @3131

2:00 Front Rack Mobility

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

Tempo @ 32X1

Metcon (Time)

Partner WOD:

50-30-20

Hang Power Clean (95/65)

C2B Pull Up
-Scaled-

Partner WOD:

30-20-10

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

Jumping Pull Ups/Ring Rows

read more →

8/18/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Sprint Relay

Then 2 Rounds:

10 Partner Push Ups

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

5 Ring/Box Dips

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

Bench Press (Test 3RM!)

2-Mile Run (Time)

Max Effort 2-Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

Arnold Press, 3 x 10 @ 31X1

read more →

8/17/18 CrossFit Lessons Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Hollow Hold-to-Superman

Then 2 Rounds:

10 Barbell Glute Bridges

10L/R Banded Lateral Steps (quarter squat)

5 Inch Worms

10 Pause Jump Squats

5 Tempo Deadlifts @ about 50%

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

*3 second eccentric all reps!

Metcon (Time)

5 Rounds:

100m Row

10 Push Ups

15 Wall Balls (20/14)

20 KB Swings (70/53)
-Scaled-

4 Rounds:

100m Row

10 Push Ups

10 Wall Balls (14/10)

10 KB Swings (26/18)

Accessory Work

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

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

read more →

8/16/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Clean High Pull

Muscle Clean

Hang Power Clean

Front Squat

Push Press

Jerk

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

Metcon (Time)

10 Min AMRAP:

20 TTB

7 Power Cleans (185/135)

-Rest 2 minutes-

400m Sprint

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

10 Min AMRAP:

10 K2E or V-Ups

5 Power Cleans (65/45)

:30 Rest

-Rest 2 min-

200-400m Sprint

Accessory Work

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

read more →

8/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

OH Squat

Hang Snatch

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

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 DB Snatch (50/35)

10 Burpees

Rest 3 minutes

5 Min AMRAP:

10 DB Push Press (50s/35s)

10 Pull Ups
-Scaled-

5 Min AMRAP:

10 Alt DB Snatch (25/15)

6 Burpees

Rest 3 minutes

5 Min AMRAP:

10 DB Push Press (25s/15s)

10 Jumping Pull Ups/Ring Rows

Accessory Work

L-Sit circles

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

read more →

8/14/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

Double-Unders (Learn the skill!)

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

Max Height Box Jump (Distance)

Max Height Box Jump

Warm-up

WOD Warm Up:

2 Rounds, 5 Reps each w/empty bar:

Push Press

Front Squat

Thruster

Jackie Dub (Time)

150 Double Unders

50 Thrusters (45/33 lbs.)

30 Pull-Ups

150 Double Unders
-Scaled-

“Mini Jackie”

3 Rounds:

250m Row

10 Thrusters (45/35)

7 Pull Ups/Ring Rows

Accessory Work

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

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

read more →

8/13/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Box Squat (4 x 4 @ AHAP)

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (Time)

18-15-12-9-6-3

Front Squats (135/95)

Burpees Over Bar

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

15-12-9-3

Goblet Squats (35/26)

Burpees

Accessory Work

Alt DB Bent Row, 3 x 8L/R

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

read more →

8/11/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Jump Squats

3 Wall Walks

5-10 Nordic Hamstring Curls

Then 2 Rounds 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

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

Metcon (Time)

4 Rounds:

10 Dual DB Deadlifts (70/50)

4 Lengths Farmers Carry

8 HSPU (RX+ deficit)
-Scaled-

4 Rounds:

6 Dual DB Deadlifts (35/25)

4 Lengths Farmers Carry

2 Wall Walks

Accessory Work

Hammer Curl and Press, 3 x 15

read more →

8/10/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Warm-up

WOD Warm Up

2 Rounds 5 reps each w/ empty bar:

Muscle Clean

Hang Power Clean

Push Press

Push Jerk

Metcon (AMRAP – Reps)

8 Min AMRAP:

100 Wall Balls (20/14)

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

8 Min AMRAP:

65 Wall Balls (14/10)

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

Accessory Work

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

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

read more →

8/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Burpees Box Jump-overs

Then 5 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

Drop Snatch to Power Position

Snatch from below knee

Snatch (Test 1RM!)

Metcon (Weight)

12 Min EMOM

Min 1: 12 Box Jumps (24/20)

Min 2: 15 Burpees

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

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

12 Min EMOM

Min 1: 9 Box Jumps/Step Ups

Min 2: 7 Burpees

Min 3: 12 KB Swings

Min 4: Rest

Accessory Work

KB Windmill 3 x 6L/6R

read more →

8/8/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

5 Inch Worms

5 SDHP (empty bar)

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

Metcon (Time)

15-12-9-6-3

SDHP (135/95)

TTB
-Scaled-

15-12-9-6-3

SDHP (65/45)

Hanging Knee raise/Sit Ups

Accessory Work

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

read more →

8/7/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Row

20 PT, 20 ATW

10 Pause Jump Squats

Then 2 Rounds 5 Reps each w/ empty bar:

Muscle-Snatch

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

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

Metcon (Time)

5 Rounds:

5 DB Hang Snatch Left Arm

5 DB Hang Snatch Right Arm

5 DB Thrusters

200m Row

*Rx (50/35)
-Scaled-

4 Rounds

5 DB Hang Snatch Left Arm

5 DB Hang Snatch Right Arm

5 DB Thrusters

100m Row

*Rx (25/15)

Accessory Work

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

read more →

8/6/18 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 Mounting Climbers

10 Burpees

10 Ring Rows

5 Inch Worms

Metcon (Time)

Partner Murph (*40 Minute Time Cap):

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

100 pull ups

200 push ups

300 squats

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

-Scaled-

Partner Murph:

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

50 Jumping Pull Ups/Ring Rows

100 Push Ups

150 Squats

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

Accessory Work

Turkish Getups, 10L/R

read more →

8/4/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row

10 Jump Lunges

10 Band Pull Aparts

10 Ring Rows @ 3112

5 Wall Balls

Weighted Pull-ups (4 x 5 AHAP)

*Superset w/ Bulgarian Split Squat

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

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

Metcon (Time)

40-30-20-10

Wall Balls (20/14)

Cal Row
-Scaled-

4 Rounds:

12 Wall Balls (14/10)

10 Cal Row

Accessory Work

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

read more →

8/3/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Line Drills

Then 2 Rounds:

10 Up/Down Dogs

10L/R Bottoms Up KB press

5 Strict Press (empty bar)

Strict Press (Find 5RM!)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 Box Jumps

10 Sprints (Lengths of floor)
-Scaled-

10 Min AMRAP:

10 Box Jumps

6 Sprints

:30 Rest

Accessory Work

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

read more →

8/2/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

2:00L/R Front Rack Mobility

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

RDL

Muscle Clean

Clean High Pull

Hang Power Clean

Hang Squat Clean

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

Metcon (Time)

4 Rounds:

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

8 HSPU

50 Double Unders
-Scaled-

3-4 Rounds:

6 Power Cleans (65/45)

8 Push Ups

50 Single Unders

-1 Min Rest-

Accessory Work

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

read more →

8/1/18 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

20 PT 20 ATW, then…

Wall Walk Team Relay

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

BTN Push Press

BTN Strict Press

OH Squat w/ 2 second pause

Sn Balance w/ 2 second pause

Snatch Balance (4 x 3 @ 75-80% of max Snatch Balance)

*pause in hole first rep only.

Metcon (Time)

15 K2E

15 DB Snatch (50/35)

15 TTB

12 DB Snatch

15 K2E

9 DB Snatch

15 TTB

6 DB Snatch

15 K2E

3 DB Snatch

15 TTB

Cash Out: 30 Burpees
-Scaled-

15 Sit Ups

15 DB Snatch (25/15)

12 Sit Ups

12 DB Snatch

9 Sit Ups

9 DB Snatch

6 Sit Ups

6 DB Snatch

3 Sit Ups

3 DB Snatch

Cash Out: 15-20 Burpees

Accessory Work

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

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

read more →

7/31/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Metcon (Time)

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

400m Run

21 KB Swings (70/53)

8 Strict Pull Ups
-Scaled-

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

200 Meter Run

12 KB Swings (70/53)

8 Jumping Pull Ups/ Ring Rows

Accessory Work

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

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

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

Then 2 rounds:

10 Partner Push Ups

5 Inch Worms

5 Dips

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

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

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

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

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

Metcon (Time)

5 Rounds:

12 Ring Dips

12 Pendlay Row (95/65)

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

4 Rounds:

8 Box Dips

8 Pendlay Row (65/45)

4 Burpees

:30 Rest

Accessory Work

GHD Sit Up, 3 x 10

read more →

7/28/18 CrossFit Collingswood Haddonfield Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

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

Warm-up

WOD Warm Up:

2 Rounds 3 Reps each W/ Empty Bar:

Muscle Clean

Hang Power Clean (hold catch)

Strict Press

Push Press

Push Jerk

Grace (Time)

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

DB Grace (30/20)

Accessory Work

Handstand Walk!

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Med Ball Side Shuffle 200m

30 Partner Wall balls

3 Rope Walks

Rope Climb (Learn the skill!)

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

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run

25 Wall Balls (20/14)

1 Rope Climb
-Scaled-

15 Min AMRAP:

200m Run

12 Wall Balls (14/10)

1 Rope Walk

1 Min Rest

Accessory Work

Battle Rope, 3 x :30 ME :30 rest

read more →

7/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Bird Dogs

20 PT 20 ATW

Then 2 Rounds 3 reps w/ Empty Bar:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (pause 2 seconds in catch)

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

Metcon (Time)

3 Rounds:

5 DB Snatch (right arm)

5 SA DB OH Squats (right arm)

10 L-Sit Pull Ups

5 DB Snatch (left arm)

5 SA DB OH Squats (left arm)

10 L-Sit Pull Ups

*Rx (50/35)
3 Rounds:

5 DB Snatch (right arm)

5 Goblet Squats (using single DB)

7 Jumping Pull Ups/Ring Rows

5 DB Snatch (left arm)

5 Goblet Squats (using single DB)

7 Jumping Pull Ups/Ring Rows

*(25/15)

read more →

7/25/18 CrossFit Personal Training Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

Then 2 Rounds:

10L/10R Single Leg Glute Bridges

10 Supermans

10 Banded Good Mornings

10 Pause Jump Squats

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

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

Metcon (Time)

100 Double Unders

50 KB Swings (70/53)

40 Jump Squats

30 TTB

4 Turkish Get Ups

30 TTB

40 Jump Squats

50 KB Swings (70/53)

100 Double Unders
100 Single Unders or 30 DU attempts

25 KB Swings

25 Jump Squats

25 K2E

4 Turkish Get Ups

25 K2E

25 Jump Squats

25 KB Swings

100 Single Unders or 30 DU attempts

Accessory Work

Triple Unders!

read more →

7/24/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner 1200m Row (alternating every 200m)

While P1 rows, P2:

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

Round 2: Ring Rows

Round 3: DB Push Press (light)

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

Metcon (Time)

21-15-9

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

C2B Pull Ups

Cal Row
15-12-9

Push Press (45/35)

Jumping Pull Ups/Ring Rows

Cal Row

Accessory Work

3 x 20 Dual KB Psoas March

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

read more →

7/23/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

20 Partner Push Ups

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

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

*pause 2 seconds both reps.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 OH Squats (135/95)

9 Box Jumps (24/18)

9 Push Ups
9 Min AMRAP:

9 Air Squats

7 Box Jumps/Step Ups

5 Push Ups

:30 Rest

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

Accessory Work

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

read more →

7/21/18 CrossFit classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Rowling (10 Glute Bridges, 10 Supermans, burpees)

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

Pendlay Row

RDL

Strict Press

Push Press

Then, 8 tempo deadlifts.

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

*Superset w/ ME Chin Ups

Chin Ups

(palms facing you)

Metcon (Time)

5 Rounds:

10 Burpees Over Bar

7 Deadlifts (135/95)

5 Push Press (135/95)
-Scaled-

4 Rounds:

7 Burpees

7 KB Deadlifts

5 Push Press (65/45)

Accessory Work

Peg Board!

read more →

7/20/18 CrossFit Collingswood Haddonfield Cherry Hill Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Front Rack Lunge (4 x 10 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

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

400m Run
11 Min AMRAP:

6 Power Cleans (65/45)

200-400m Run

:30 Rest

read more →

7/19/18 CrossFit training near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 minute sitting in bottom of squat

20 PT, 20 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

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

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

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

Metcon (AMRAP – Reps)

Tabata Push Ups

Rest 1 Min

Tabata Box Jumps

Rest 1 min

Tabata Double Unders
-Scaled-

Tabata Push Ups

Rest 1 Min

Tabata Box Step Ups

Rest 1 min

Tabata Single Unders

Accessory Work

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

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

read more →

7/18/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

20 PT, 20 ATW

10 Wall Balls

10 Push Ups

5 Wall Walks

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

Handstand Walk

Metcon (Time)

2 Rounds:

500m Row

40 Wall Balls (20/14)

30 HSPU

20 KB Swings (70/53)

10 V-Ups
-Scaled-

2 Rounds:

300m Row

20 Wall Balls (10/8)

15 Push Ups

10 KB Swings (light)

5 V-ups

Accessory Work

Accumulate 2:00 of L-Sit hold

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

read more →

7/17/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Jump Squats

5 Burpees

3 Lengths Bear Crawl

5 Light DB Man-makers

Then 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Push Press

Jerk

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

Metcon (Weight)

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

5 DB Man-makers (50/35)

3 Lengths Bear Crawl
-Scaled-

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

3 DB Man-makers (25/15)

2 Lengths Bear Crawl

Accessory Work

Ring Row Hold, 4 x 10-20s

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

read more →

7/16/18 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm up

Back Squat (Find 3RM!)

Metcon (Time)

4 Rounds:

12 Pull Ups

25 Butterfly Sit Ups

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

8 Jumping Pull Ups or 12 Ring Rows

15 Butterfly Sit Ups

2 Lengths Walking OH Plate Lunge (15)

Accessory Work

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

read more →

7/14/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

10 PT, 10 ATW

5L/R ½ Kneeling Bottoms Up KB Press

5 Burpees

3 Wall Walks

5L/R Single-Arm DB Strict Press

5L/R Single-Arm DB Push Press

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

Metcon (5 Rounds for time)

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

200m Run

10 DB Push Press (50/35)

5 Burpees

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

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

100m Run

10 DB Push Press (25/15)

3 Burpees

Accessory Work

Ring Body Saw, 4 x 10

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Row

100m Light-Moderate Farmer’s Carry

Ring/ Box Dip Support x :10

20 Partner Push Ups

10 Seated Band Rows

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

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

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

100m Row

15 Push Ups

8 Ring Rows
-Scaled-

10 Minute AMRAP:

100m Row

8 Push Ups

6 Ring Rows

:30 Rest

Accessory Work

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

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

read more →

7/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

1 Min Active Hang from Rig

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

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Thruster

Hang Squat Clean

Push Press

Jerk

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

Metcon (Time)

21-15-9

Thrusters (115/75)

TTB

Box Jumps (30/24)
-Scaled-

15-12-9

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

K2E or Sit Ups

Box Jumps or Step ups

Accessory Work

Shoulder Taps, 3 x 20

read more →

7/11/18 CrossFit Haddonfield Collingswood Martlon

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

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

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

50 Double Unders

10 OH Squats (135/95)
-Scaled-

7 Min AMRAP:

25 Single Unders

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

Accessory Work

Accessory: GHD Back Extensions, 3 x 10

read more →

7/10/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball

Then 2 Rounds:

5 Med Ball Front Squats

5 Med Ball Cleans

5L/5R Light DB Snatches

10L/10R Light Single-Arm DB Row

Pendlay Row (Pendlay Row 3×8 AHAP)

*2 second hold top of each rep.

Metcon (Time)

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

16 DB Snatch (50/35)

15 Med Ball Cleans

12 DB Snatch

15 Med Ball Cleans

10 DB Snatch

15 Med Ball Cleans

6 DB Snatch

15 Med Ball Cleans

4 DB Snatch

15 Med Ball Cleans

2 DB Snatch
-Scaled-

10 Med Ball Cleans (14/8)

10 DB Snatch (25/15)

10 Med Ball Cleans

8 DB Snatch

10 Med Ball Cleans

6 DB Snatch

10 Med Ball Cleans

4 DB Snatch

10 Med Ball Cleans

2 DB Snatch

Accessory Work

Ring Side plank, 4 x 20s each side

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

read more →

7/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 rounds:

200m Run

5L/5R Single Leg Glute Bridge

10 Supermans

5 Ring Rows @ 3131

10 Light KB Swings

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

*3 second eccentric all reps.

Metcon (Time)

3 Rounds w/ a partner:

400m Run (together)

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

30 C2B Pull Ups (15 each)
-Scaled-

3 Rounds w/ a partner:

200m Run (together)

36 KB Swings (light) (12 each)

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

Accessory Work

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

read more →

7/7/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills

Double-Unders (Learn the skill!)

*If proficient, Muscle Up practice.

Annie (Time)

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

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

Accessory Work

Tire Flip

read more →

7/6/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

20 Partner Push Ups

20 Partner Wall Balls

Then 2 Rounds, holding light KB:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Back Rack Lunge (4 x 10 AHAP)

*Alternating steps

Metcon (No Measure)

12 Min EMOM

Min 1: 25 Push Ups

Min 2: 15 Wall Balls (20/14)

Min 3: 150m Row

Min 4: Plank Hold :45
-Scaled-

12 Min EMOM

Min 1: 12 Push Ups

Min 2: 10 Wall Balls (20/14)

Min 3: 100m Row

Min 4: Plank Hold :30

Accessory Work

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

read more →

7/5/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

2:00 Front Rack Mobility

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

RDL

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Clean

Clean (Test a heavy double!)

Metcon (Time)

3 Rounds:

20 Squats

9 Power Cleans (135/95)

7 Strict Pull Ups

400m Run
-Scaled-

3 Rounds:

14 Squats

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

7 Ring Rows

200m Run

Accessory Work

20 Turkish Getups (Slow and Steady!)

read more →

7/3/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 PT, 20 ATW

10 Alternating Split Jerks (footwork only)

2 Wall Walks

2 Lengths Bear Crawl (slow pace)

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

Strict Press

Push Press

Split Jerk

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

Metcon (Time)

6 Rounds w/ a partner, alternating movements:

8 HSPU

10 Alternating DB Snatch (50/35)

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

6 Rounds w/ a partner, alternating movements:

8 Push Ups

10 Alternating DB Snatch (25/15)

12 Box Jumps (18/12)

Accessory Work

1k Row

read more →

7/2/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Underhand med ball tosses w/ a partner

10 Ball Slams

Then….

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

Back Squat (Test 8RM)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

20 KB Swings (70/53)

12 Ball Slams AHAP

4 Lengths Farmer’s Carry AHAP
-Scaled-

9 Min AMRAP:

10 KB Swings

10 Ball Slams

4 Lengths Farmer’s Carry

:30 Rest

Accessory Work

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

read more →

6/29/18 CrossFit near Haddonfield Collingswood Martlon

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Squat Warm Up

Front Squat (4 x 2 AHAP )

*2 second pause both reps

Metcon (Time)

3 Rounds:

800m Run

15 HSPU (RX+ strict HSPU)

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

200-400m Run

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

10 Goblet Squats (25/15)

Accessory Work

Lean-Away Ring Pull Up, 3 x 6

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

read more →

6/28/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 Box Step Ups

10 Box Jump-overs

Then 2 rounds 5 Reps each w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

Hang Snatch

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

*pause 2 seconds at knee first rep

Metcon (Time)

4 Rounds:

8 Power Snatch (95/65)

12 Pull Ups

50 Double Unders
-Scaled-

4 Rounds:

8 Alternating DB Snatch (25/15)

10 Ring Rows/Jumping Pull Ups

50 Single Unders

Accessory Work

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

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

read more →

6/27/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

15 Med Ball Cleans

30 Partner Wall Balls

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

RDL

Clean High Pull

Muscle Clean

Front Squat (Pause 2 seconds in hole)

Hang Power Clean (hold catch 2 seconds)

Hang Clean (pause 2 seconds at knee)

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Wall Balls (20/14)

12 Hang Power Cleans (135/95)

12 Burpees Over Bar
-Scaled-

3 Rounds:

12 Wall Balls

6 Hang Power Cleans (65/45)

9 Burpees Over Bar

-1 Min Rest-

Accessory Work

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

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

read more →

6/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

25 Jumping Jacks

10 Jump Squats

10 Push Ups

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Push Press

5 OH Squats w/ 2 second pause

5 Split Jerks (hold split 3 seconds)

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

*Hold first split 3 seconds.

Metcon (Time)

21-15-9-6-3

Ring Dips

OH Squats (115/75)
-Scaled-

12-9-6-3-3

Ring/Box Dips

OH Squats (45/35)

Accessory Work

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

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

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

10 Pause Jump Squats

10 Banded Good Mornings

10 KB Deadlifts (light)

10 KB Swings (light)

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

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

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

Metcon (Time)

4 Rounds:

15 KB Swings (70/53)

5 KB Push Press Right Arm

15 KB Swings

5 KB Push Press Left Arm

10 V-ups

Cash Out: 400m Sprint
-Scaled-

3 Rounds:

10 KB Swings

5 KB Push Press Right Arm

10 KB Swings

5 KB Push Press Left Arm

10 V-ups

Cash Out: 400m Run

read more →

6/23/18 CrossFit Haddonfield Collingswood Marlton

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

20 PT, 20 ATW

3 Wall Walks

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

Strict Press

Push Press

Jerk

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

30 Double Unders

10 Right Arm Alt OH Lunge (50/35)

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

10 Min AMRAP:

30 Single Unders

14 Alt OH Plate Lunge (25/15)

Accessory Work

Close Grip Bench Press, 3 x 10 @ 2211

read more →

6/22/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Squat Warm Up

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

Metcon (Time)

With a partner, sharing reps:

20 Burpees

100 Wall Balls (20/14)

20 Burpees

100 Push Ups

20 Burpees

100 TTB
-Scaled:

With a partner, sharing reps:

10 Burpees

50 Wall Balls (14/10)

10 Burpees

50 Push Ups

10 Burpees

50 K2E/Sit Ups

read more →

6/21/18 CrossFit Lessons Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Pause Jump Squats

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

RDL

Clean High Pull

Muscle Clean

Front Squat (Pause 2 seconds in hole)

Hang Power Clean

Hang Clean

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

*pause 2 seconds at knee first rep

Metcon (Time)

5 Rounds:

400m Run

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

5 Rounds:

200m Run

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

Accessory Work

KB Wall Sit, 3 x ME

read more →

6/20/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Air Squats

10 Drop Squats

Then 2 rounds 3 Reps each w/ empty bar:

Snatch-Grip RDL

Snatch High pull

Muscle Snatch

OH Squat

Snatch Balance

Hang Power Snatch

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

Metcon (Time)

4 Rounds:

12 Alt DB Snatch (50/35)

20 box Jumps (24/20)

300m Row
-Scaled-

4 Rounds:

8 Alt DB Snatch (25/15)

12 Box Jumps/Step Ups

150m Row

Accessory Work

Plyo Push Ups, 4 x 10-15

read more →

6/19/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

300m Row

10 Band Pull Aparts

10 Ring Rows (3 second eccentric)

Then 2 Rounds w/ empty bar or light DB:

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

Fran (Time)

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

15-12-9

DB Thrusters

Jumping Pull Ups/Ring Rows

Weighted Pull-ups (5 x 5 AHAP)

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

Accessory Work

Hollow Hold Scissor Kicks, 4 x 20

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

read more →

6/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

25 Jumping Jacks

10 Jump Squats

20 PT, 20 ATW

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

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

*Pause 2 seconds in first two reps

Metcon (Time)

5 Rounds:

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

10 Burpees Over Bar

1:00 Rest

*15 Minute time cap
-Scaled-

5 Rounds:

5 Barbell Front Squats (65/45)

10 Burpees

1:00 Rest

Accessory Work

KB Deadbug, 3 x 20

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

read more →

6/16/18 CrossFit near Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

15 Med Ball Cleans

2:00/side Front Rack Mobility

Then 2 Rounds w/ empty barbell:

5 RDL

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans (below knee)

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

Metcon (AMRAP – Rounds and Reps)

15 Minute Partner AMRAP:

Partner 1: Max Calorie Row

Partner 2:

1 Round of:

12 Hang Power Cleans (95/65)

12 Box Jump Overs (24/20)

12 Pull Ups

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

12 Minute Partner AMRAP:

Partner 1: 15 Cal Row

Partner 2:

1 Round of:

5 Hang Power Cleans (65/45)

5 Box Jumps

5 Pull Ups/Ring Rows

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

Accessory Work

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

read more →

6/15/18 CrossFit near Haddonfield

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Rowling!

Then 2 Rounds:

10 Partner Wall Balls

10 Ring Rows @ 3111

10 Pendlay Rows

20 Jump Lunges

Pendlay Row (4 x 6 AHAP)

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

Metcon (Time)

21-15-9

Wall Balls (20/14)

Alternating Box Step Ups (70/53)

Burpees to Bar
-Scaled-

15-12-9

Wall Balls (14/10)

Alternating Box Step Ups

Burpees to Bar

Accessory Work

Wall Walks, 4 x 5

read more →

6/14/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Plate Race!

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

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OHS

Hang Power Snatch

Hang Snatch

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

Metcon (4 Rounds for reps)

12 Min EMOM

Min 1: ME Air Squats :40

Min 2: ME TTB :40

Min 3: ME Push Ups :40
-Scaled-

12 Min EMOM

Min 1: ME Air Squats :30

Min 2: ME Sit Ups :30

Min 3: ME Push Ups :30

Accessory Work

GHD Back Extension, 3 x 10

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

read more →

6/13/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Jump Rope

20 Partner Push Ups

20 Partner Sit Ups

10 Glute Bridges

10 Supermans

10 Bench Press (empty barbell)

Bench Press (4 x 8 Unbroken @ challenging weight)

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

9 KB Deadlifts (70/53)

30 Double Unders

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

9 Min AMRAP:

9 KB Deadlifts (light)

30 Single Unders

4 Lengths Farmer’s Carry (moderate)

Accessory Work

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

read more →

6/11/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

50 Jumping Jacks

2 Rope Walks

10 DB Front Squats

10 DB Push Press

10 DB Thrusters

Rope Climb (4 x 1:00 ME attempts)

*Record your best set!

Accessory Work

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

Metcon (Time)

For Time:

4 rope climbs

16 thrusters (155/105)

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters
-Scaled-

4 rope walks

16 thrusters (45/35)

3 rope walks

12 thrusters

2 rope Walks

8 thrusters

read more →

6/9/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 PT, 20 ATW

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

10 Hollow Rocks

5 Strict Press (empty bar)

5 Push Press (empty bar)

Push Press (4 x 5 AHAP)

Metcon (Time)

3 Rounds:

500m Row (or Run!)

21 KB Swings (70/53)

12 Chin Ups
-Scaled-

3 Rounds:

200m Row (or Run!)

15 KB Swings (light)

9 Jumping Pull Ups/Ring Rows

read more →

6/8/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then Squat Warm Up

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

Metcon (Time)

Buy in: 100 Double Unders

21-15-9

Deadlifts (185/130)

HSPU

Cash Out: 100 Double Unders
-Scaled-

Buy in: 50-100 Single Unders

15-12-9

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

HRPU

Cash Out: 50-100 Single Unders

Accessory Work

GHD Sit Ups, 3×15

read more →

6/7/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Snatch” game

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

Snatch-Grip RDL

Muscles Snatch

Snatch High Pull

Hang Power Snatch (hold catch)

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

Metcon (AMRAP – Rounds and Reps)

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

Accessory Work

Weighted Push Up, 3 x 8-10 AHAP

read more →

6/6/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

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

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

400m Run
-Scaled-

9 Minute AMRAP:

7 DB Hang Power Cleans (25/15)

7 DB Push Press (25/15)

200m Run

Accessory Work

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

read more →

6/5/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

5 Reps of each movement in WOD

Max Height Box Jump (Distance)

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

Metcon (6 Rounds for time)

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

10 Box Jumps

15 TTB

20 Push-Ups

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

10 Box Step Ups

15 Sit Ups

15 Push Ups

20 Wall Balls (10lb)

read more →

6/4/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

20 PT, 20 ATW

10 Scap Pull Ups

10 Kips

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

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

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

Metcon (Time)

3 Rounds:

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

5 Muscle Ups

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

5 Muscle Ups
-Scaled-

3 Rounds:

10 DB Snatches (L) (20/15)

8 Pull Ups/Ring Rows

10 DB Snatches (R) (20/15)

8 Pull Ups/Ring Rows

Accessory Work

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

read more →

6/2/18 CrossFit near Camden NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

2 Rounds, 3 reps each w/ empty barbell:

Snatch-Grip RDL

Muscles Snatch

OH Squat

Snatch High Pull

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (2 x 3 @ 80%)

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

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

Annie (Time)

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

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

Accessory Work

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

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

read more →

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

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Metcon (Time)

For time:

400m Run

50 KB Swings (70/53)

400m Run

40 TTB

400m Run

30 Burpees to Bar (6in)

*16 Minute Time Cap
-Scaled-

For time:

200m Run

30 KB Swings (light)

200m Run

15 K2E/V-ups

200m Run

15 Burpees

200m Run

Accessory Work

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

read more →

5/31/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Metcon (AMRAP – Rounds and Reps)

With a partner, 12 Min AMRAP:

3-6-9-12-15

Box Jump-overs (24/20)

DB Hang Clean & Jerk (50/35)

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

With a partner, 12 Min AMRAP:

3-6-9

Box Jumps/Step Ups

DB Hang Clean & Press (25/15)

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

Accessory Work

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

read more →

5/30/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Push-Pull Duel

Then, 2 Rounds:

7L/7R Single-Arm DB Bench Press

10 Diagonal Band Pull aparts

7 Pull Ups/Ring Rows @ 3131

5 Push Ups

5 Cal Row

Dumbbell Bench Press (5 x 10 AHAP)

*Alternate arms.

**Superset w/ weighted pull up.

Weighted Pull-ups (5 x 5 AHAP)

Metcon (Time)

5 Rounds:

20 Cal Row

25 Push Ups

25 Ring Rows
-Scaled-

4 Rounds:

10 Cal Row

15 Push Ups

15 Ring Rows

(:30 Rest)

Accessory Work

Banded Deadbug 3 x 20-30

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

read more →

5/29/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Reps of each WOD movement

Then…

10 Banded Good Mornings

10 Glute Bridges

10 Supermans

Halting Deadlift (4 x 6 AHAP)

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

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

Fight Gone Bad (3 Rounds for reps)

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

3 Rounds:

Wall Ball (14/10)

KB SDHP

Box Jump/Step Up

Push Press (45/35)

Row (Calories)

*:30 at each station, :30 rest.

read more →

5/25/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Rowling! (Hollow Rocks for partner in waiting)

10 Alt Turkish Getups (light)

Then 2 Rounds:

5L/5R Single-Arm Ring Rows

10 Dips

Front Lever (Learn a new skill!)

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

Metcon (Weight)

12 Min EMOM

Min 1: Row :30

Min 2: Alternating Turkish Getups :30 AHAP

Min 3: V-Ups :30

Accessory Work

Weighted Hollow Hold 4 x :30 seconds

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

read more →

5/24/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay

20 PT, 20 ATWs

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

Snatch-Grip RDL

Muscles Snatch

OH Squat

Snatch High Pull

Hang Power Snatch (hold catch)

Hang Snatch (pause at knee 2 seconds)

Snatch (4×2 @ 80-85% of max snatch)

Metcon (Time)

4 Rounds:

400m Run

12 Alternating DB Snatches (55/35)

12 TTB
4 Rounds:

200m Run

12 Alternating DB Snatches (light)

12 V-Ups

Accessory Work

Peg Board!

read more →

5/23/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jump Squats

10 Band Pull Throughs

10 Ring Rows (hold top of each rep)

10 Good Mornings

10 RDL’s

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

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

Metcon (3 Rounds for reps)

3 Rounds:

1 Min of KB Swings (70/53)

1 Min of Pull Ups

1 Min of Wall Balls (20/14)

1 Min Plank Hold

-1 Min Rest-
Scaled: 3 Rounds

:30 of KB Swings (70/53)

:30 Min of Pull Ups

:30 Min of Wall Balls (20/14)

:30 Min Plank Hold

-1 Min Rest-

Accessory Work

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

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

read more →

5/22/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodgeball

Then 2 Rounds:

10 Cal Row

10 Jump Squats

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

(use empty barbell)

Thruster (Find 2RM from rig!)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

7 Cal Row

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

7 Box Jumps (24/20)
Scaled:

8 Min AMRAP

7 Cal Row

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

7 Box Jump/Step Ups

Accessory Work

DB Lateral Box Step Up and Over

3×20 step overs

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

read more →

5/21/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Synchronized Partner Burpees

10 Light DB Curl and Press

Squat Warm Up (skip HK, BK, JJ)

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

*3 second eccentric, all reps.

Metcon (AMRAP – Reps)

5 Min Burpee Test

-Rest 3 Min-

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

:20 Burpees

:40 Rest

-Rest 3 Min-

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

*score number of burpees completed in 5 min.

read more →

5/19/18 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Partner Rowling! (Push Ups for partner in waiting)

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

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

Metcon (Time)

With a Partner,

100 Cal Row

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

Cash Out: 50 Burpees (alternating)
75 Cal Row

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

Cash Out: 30 Burpees (alternating)

Accessory Work

Band Tricep Pull Downs 3 x 20

read more →

5/18/18 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

Overhead Squat (Find max double!)

*3 second pause first rep only

Metcon (Time)

5 Rounds:

14 OH Squats (95/65)

21 Pull Ups
Scaled: 5 Rounds

7 OH Squats (45/35)

14 Jumping Pull Ups/Ring Rows

(:30 Rest)

Accessory Work

Landmine Complex 3 x 5L/5R

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

read more →

5/17/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then…

2 Rounds, 3 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (pause 2 seconds at knee)

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

100m Run

15 Sit Ups

10 Push Ups

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

100m Run

10 Sit Ups

7 Push Ups

3 Squat Cleans (65/45)

read more →

5/16/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 reps each w/ empty bar:

Snatch-Grip RDL

Muscles Snatch

OH Squat

Hang Power Snatch

Hang Snatch

Hang Snatch (Find max triple!)

Metcon (Time)

6 Rounds:

10 Alternating DB Snatches (50/35)

10 Jump Lunges

4 Lengths Farmers Carry AHAP
5 Rounds:

10 Alt DB Snatches (25/15)

8 Alt Lunges

2 Lengths Farmers Carry AHAP

Accessory Work

Accumulate 3 Minutes of L-Sit

read more →

5/15/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Tabata Jump Rope

Then 2 Rounds:

3 Up/Down Dogs

3 Wall Walks

5 Push Ups

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

Handstand Push-ups (Learn the skill!)

*If proficient, deficit HSPU or Handstand Walk.

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

25 Double Unders

10 Push Press (135/95)

Rest 2 Min

5 Min AMRAP:

25 Double Unders

10 HSPU
5 Min AMRAP:

35 Single Unders

7 Push Press (75/50)

Rest 2 Min

5 Min AMRAP:

35 Single Unders

10 Push Ups

Accessory Work

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

read more →

5/14/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

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

Metcon (Time)

4 Rounds w/ a partner:

400m Run (together)

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

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

4 Rounds w/ a partner:

200m Run (together)

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

20 KB Swings (light) *Alt every 10 reps

Accessory Work

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

read more →

5/12/18 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

7 Thrusters (empty barbell)

3 Rope Walks

Rope Climb (Learn the skill!)

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

Metcon (AMRAP – Rounds and Reps)

21 Minute AMRAP, with a partner

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

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

5 Thrusters (65/55)

3 Rope Walks

10 Box Jumps

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

read more →

5/11/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

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

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (Time)

Buy in: 500m Row

4 Rounds:

50 Double Unders

10 Alternating Box Step Ups (85/60)

10 TTB

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

3 Rounds:

50 Single Unders

10 Alternating Box Step Ups (body weight)

10 K2E/Sit Ups

Cash Out: 250m Row

read more →

5/10/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Band Game”

Then…

20 PT, 20 ATW

10 Jump Squats

10 Ring Rows

Then 2 Rounds w/ empty bar:

5 Muscle Snatch

5 BTN Press

5 OH Squat (hold bottom)

5 Snatch Balance

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

*pause 2 seconds in hole both reps.

Metcon (Time)

For Time:

50 Burpees

50 Pull Ups

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

5 Burpees

5 Jumping Pull Ups/Ring Rows

5 Wall Balls (14/10)

-:30 Rest-

Accessory Work

Sled Drag!

read more →

5/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

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

Metcon (AMRAP – Rounds and Reps)

4 3-Minute AMRAPS:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

*Rest 1 min between AMRAPs.

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

3 Power Cleans (65/55)

6 Push Ups

9 Air Squats

*Rest 1 min between AMRAPs.

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

read more →

5/8/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Inch Worms

10 Banded Good Mornings

10 Lateral Lunges

5 RDL’s (empty bar)

5 SDHP (empty Bar)

Then…

8 Tempo Sumo DL @ easy weight

Sumo Deadlift (3 x 8)

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

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 SDHP (135/95)

800m Run
Scaled: 15 Minute AMRAP

10 SDHP (95/65)

400m Run

-rest 1 min-

Accessory Work

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

read more →

5/7/18 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

PVC Game

Then, 2 Rounds:

10 PT 10 ATW

5 Up/Down Dogs

10 Jump Squats

10 Mt. Climbers

Then, 2 Rounds w/ empty barbell:

5 Strict Press

5 Push Press

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

Metcon (Time)

5 Rounds:

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

10 DB Hang Clean & Press (50/35)

20 Mt. Climbers
4 Rounds

10 Air Squats (or very light goblet squats)

10 DB Hang Clean & Press (20/15)

20 Mt. Climbers

-:30 rest-

Accessory Work

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

read more →

5/5/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

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

*Superset w/ ME Iso hold Chin Up

Metcon (Time)

For time, using a single dumbbell:

10 weighted pull-ups

40 OH lunges

10 weighted pull-ups

30 alternating snatches

10 weighted pull-ups

20 OH squats (10L/10R)

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Rx (50/35)
Scaled:

For time, using a single dumbbell:

10 jumping pull-ups

40 OH lunges

10 jumping pull-ups

30 alternating snatches

10 jumping pull-ups

20 OH squats (10L/10R)

10 jumping pull-ups

10 Turkish get-ups

10 jumping pull-ups

(20/10)

read more →

5/4/18 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (Test 1RM!)

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

50-60-75-85-90/95….

Metcon (Time)

For Time:

ME 1000m Row

-Rest 2:00-

200 Air Squats
Scaled:

For Time

500m Row

-Rest 2:00-

50-100 Air Squats

Accessory Work

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

read more →

5/3/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Accumulate 2:00 of Jump Rope

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (hold catch)

5 Hang Snatch (pause 2 sec at knee)

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

*2 second pause at knee both reps.

Metcon (AMRAP – Rounds and Reps)

10 Min, Ascending ladder:

1 HSPU

1 TTB

20 Double Unders

2 HSPU

2 TTB

20 Double Unders

3 HSPU

3 TTB

20 Double Unders

….
Scaled: 8 Min, Ascending ladder:

1 Push Up

1 K2E

20 Single Unders

2 Push Ups

2 K2E

20 Single Unders

3 Push Ups

3 K2E

20 Single Unders

….

read more →

5/2/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Med Ball Tic-Tac-Toe

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

Then 2 Rounds w/ empty bar:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

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

Metcon (Time)

5 Rounds:

7 Hang Power Cleans (135/95)

15 Pull Ups

200m Run
Scaled: 4 Rounds

7 Hang Power Cleans (65/55)

15 Ring Rows

100-200m Run

Accessory Work

Assault Bike :10 sprint, :20 Rest x 6

read more →

5/1/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

20 PT, 20 ATW

10 OHS with PVC

10 Glute Bridges

Then 2 rounds w/ empty bar:

5 Push Press

5 BTN Push Press

5 OH Squats (hold bottom)

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

*Pause 2 seconds in hole first two reps

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Push Press (115/80)

10 KB Swings (70/53)

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

10 Push Press (45/35)

10 KB Swings (light)

10 Box Jumps/Step Ups

-:30 rest-

Accessory Work

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

read more →

4/30/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Synchronized Partner Burpees

20 Partner Wall balls (light)

20 Partner Sit Ups

Then 2 rounds (solo):

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

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

:30 High Plank hold

Bench Press (Test 1RM!)

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

50-60-75-85-90/95….

**MUST USE SPOTTER

Metcon (AMRAP – Rounds and Reps)

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

20 Burpees

20 Wall balls (20/14)

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

10 Burpees

10 Wall Balls (14/10)

10 Sit Ups

read more →

4/28/18 CrossFit Free Trial NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run Carrying Med Ball

Pizza Delivery

Double-Unders (Learn the skill!)

*Or learn triple unders!

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

50 Double Unders

40 KB Swings (53/35)

30 Wall Balls (20/14)

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

10 V-ups
Scaled:

14 Minute AMRAP:

25 Mountain Climbers

20 KB Swings (light)

15 Wall Balls (14/10)

10 Alternating Reverse Lunges (body weight)

5 V-ups

Accessory Work

Try the peg board!

read more →

4/27/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Line Drills

-Duck/Chicken Walks

-Inch Worms

-Broad Jumps

-Cossack Squats

Then 2 Rounds:

5 Glute Bridges

5 Supermans

5 KB Deadlifts

5 RDL’s (empty barbell)

Deadlift (Test 1RM!)

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

50-60-75-85-90/95….

Metcon (Time)

4 Rounds:

400m Run

12 Box Jumps (30/24)
Scaled:

4 Rounds

200m Run

8 Box Jumps

read more →

4/26/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Hungry Hungry Hippos (crab walk)

Then, with empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

3 Position Clean (3 Sets w/ no misses)

-Position 1

-Above Knee

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

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

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled:

15-12-9

Cleans (75/55)

Box Dips/Push ups

Accessory Work

Handstand Workshop or Barbell Club!

read more →

4/25/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW

3 Wall Walks

3 Slow Burpees

10L/10R Split Jerks (just footwork)

Then w/ empty barbell, 2 Rounds:

5 Strict Press

5 Push Press

5 Split Jerks (hold split 3 seconds)

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

*Hold both split jerks 3 seconds

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

9 HSPU

6 Burpees

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

7 Minute AMRAP:

6 Push Ups

4 Burpees

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

Accessory Work

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

read more →

4/24/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Accessory Work

Rowling

10 Med Ball Power Clean & Press

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

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

Metcon (No Measure)

12 Min EMOM

Min 1: 150m Row

Min 2: 15 TTB

Min 3: 12 Pull Ups
Scaled:

12 Min EMOM

Min 1: 75-100m Row

Min 2: 10 Hanging Knee Raises

Min 3: 10 Ring Rows

Accessory Work

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

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

read more →

4/23/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Alternating Turkish Get Ups

Squat Warm up

Back Squat (Test 1RM!)

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

50-60-75-85-90/95….

Metcon (Time)

For Time:

30 Alternating Turkish Get Ups (50/35)

(Rx+ cash out with 20 Burpees)
Scaled

20 Alternating Turkish Get Ups (20/10)

(10 Burpee cash out OPTIONAL)

Accessory Work

Plank March 3 x :30-45

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

read more →

4/20/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Wall Ball Race

Then, Squat Warm up

Front Squat (3×1@ 95% of 1RM)

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

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

Metcon (Time)

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

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

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

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

Accessory Work

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

read more →

4/19/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Dodge ball!

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Push Press

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

Metcon (Time)

30-20-10

DB Thrusters (35/25)

TTB
Scaled:

18-12-9

DB Thrusters (20/10)

V-Ups/Hanging Knee Raises

Accessory Work

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

read more →

4/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 minute sitting in bottom of squat

10 PT, 10 ATW

Then, with empty barbell:

5 Muscle-Snatch

5 Snatch High Pull

5 Snatch-Grip RDL

5 BTN Press

5 OHS

5 Hang Power Snatch (pause 2 seconds at knee)

…Then, 3 Snatches from each position.

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

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

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

Metcon (AMRAP – Reps)

10 Minute EMOM:

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

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

Scaled:

10 Minute EMOM

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

Min 1: :30 of Single Unders

read more →

4/17/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jump Lunges

10 Lightly weighted alternating box step ups

2 Lengths OH Plate Carry (light)

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

*Superset with Box Jump AHAP x 5

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Burpee Box Jump-overs (24/18)

4 Lengths OH Plate Carry AHAP
Scaled: 12 Min AMRAP

5 Burpees

10 Box Jumps (easy height)

4 Lengths OH Plate Carry (moderate)

-1 min rest-

Accessory Work

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

read more →

4/16/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

2 Lengths Bear Crawl

3 Inch Worms (w/ push up)

5 Ring Rows (slow)

5 V-ups

5 Glute Bridges

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

:30 High Plank hold

Bench Press (3×1@ 95% of 1RM)

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

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

Metcon (Time)

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

5 Pull Ups

10 Push Ups

15 Sit ups

20 KB Swings (70/53)
Scaled:

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

5 Pull Ups/Ring Rows

10 Push Ups

10 Sit ups

10 KB Swings (Light)

Accessory Work

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

read more →

4/14/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Relay

2:00L/2:00R Ankle Mobility

20 Partner Wall Balls

Pistols (Learn the single leg squat!)

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

1-Mile Run (Time)

Max Effort 1-Mile Run
*Rest 4 Minutes

then, 400m Run.

400m Run (Time)

Max Effort 400m Run

Accessory Work

Plank March 3 x :30-45

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

read more →

4/11/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Musical Wall Balls

Then, 2 Rounds:

10 Jump Squats

10 Sit Ups

5 Muscle Snatch

5 BTN Press

5 OHS (pause 3 seconds in hole)

Overhead Squat (Find 5RM!)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

10 Chin Ups

5 OH Squats (95/65)

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

Scaled: 8 Min AMRAP

10 V-Ups

10 Banded Chin Ups

5 OH Squats (light) -or- Goblet Squats

read more →

4/13/18 CrossFit Friday the 13th

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm up

Back Squat (3×1@ 95% of 1RM)

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

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

Metcon (Time)

42-30-18

Wall Balls (20/14)

KB Swings (70/53)

Cash Out: 30 Hollow Rocks
Scaled:

15-12-9-6-3

Wall Balls (14/10)

KB Swings (light)

Cash Out: 30 Hollow Rocks

read more →

4/12/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Partner Med Ball Side Shuffle Pass

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

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee)

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

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

14 Cal Row

14 Hang Power Cleans (95/65)

14 Burpees

-REST 4 MIN-

5 min AMRAP:

12 Cal Row

12 Hang Power Cleans (95/65)

12 Burpees
Scaled:

5 Min AMRAP:

8 Cal Row

8 Hang Power Cleans (Light, focusing on technique)

8 Burpees

-REST 4 MIN-

5 min AMRAP:

8 Cal Row

8 Hang Power Cleans (Light, focusing on technique)

8 Burpees

Accessory Work

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

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

read more →

4/10/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

20 PT, 20 ATW

10L/10R Split Jerks (just footwork)

Then w/ empty barbell, 2 Rounds

5 Strict Press

5 Push Press

5 Split Jerks (hold split 3 seconds)

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

Metcon (Time)

5 Rounds:

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

50 Double Unders

4 Lengths Farmers Carry AHAP
Scaled:

4 Rounds

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

50 Single Unders

4 Lengths Farmers Carry (moderate weight)

Accessory Work

Pull Up Isometric Hold 4 x 3, 10 second holds

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

read more →

4/9/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 “Frames” of Rowling

Then 2 Rounds:

5 Inch Worms

5 Good Mornings

5 RDL’s

*using empty barbell

Then, 8 Tempo deadlifts using < 50%

Deadlift (3×1@ 95% of 1RM)

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

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

Metcon (AMRAP – Reps)

2 Rounds for max reps:

2 Min Box Jumps (24/18)

-1 min rest-

2 Min HSPU

-1 min rest-

2 Min Pull Ups

-1 min rest-
2 Rounds for max reps:

2 Min Box Step Ups

-1 min rest-

2 Min Push Ups

-1 min rest-

2 Min Ring Rows

-1 min rest-

read more →

4/6/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds

5 Up/Down Dogs

10 Partner Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×1@ 95% of 1RM)

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

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

Helen (Time)

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

200m Run

12 KB Swings

10 Ring Rows

Accessory Work

Plank Waves 3 x 1 min of continuous waves

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

read more →

4/7/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

then 2 Rounds

10 Jump Squats

10 Sit Ups

5 Muscle Snatch

5 BTN Press

5 OHS (pause 3 seconds in hole)

Back Rack Lunge (4 x 8 @ AHAP)

*Alternating steps

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

20 TTB

10 Chin Ups

5 OH Squats (95/65)

-1 Min Rest-
Scaled:

8 Min AMRAP

10 V-Ups

10 Banded Chin Ups

5 OH Squats (light) -or- Goblet Squats

read more →

4/4/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

100 Single Unders

2 Rounds, 5 Reps each w/ empty barbell

Muscle Clean

Strict Press

Clean High Pull

Push Press

Hang Power Clean (hold catch 3 seconds)

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

Metcon (Time)

For Time:

1 Push Press (135/95)

10 Double Unders

2 Push Press

20 Double Unders

3 Push Press

30 Double Unders

4 Push Press

40 double Unders

5 Push Press

50 Double Unders

4 Push Press

40 Double Unders

3 Push Press

30 Double Unders

2 Push Press

20 Double Unders

1 Push Press

10 Double Unders
Scaled:

*Push Press light to focus on technique

*Single Unders

Accessory Work

5 Min practicing handstand holds

read more →

4/3/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Shuttle Relay

Then 2 Rounds:

10 Pendlay Row (empty barbell)

5 Push Ups

5 Ring Rows

3 Slow Burpees

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

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

Metcon (Time)

5 Rounds:

12 Burpee Box Jumps (24/20)

12 Push Ups

12 KB Swings (70/53)
Scaled:

4 Rounds

8 Burpee Box Jumps (20/12)

8 Push Ups

8 KB Swings (light)

Accessory Work

3 attempts ME plank hold

read more →

4/2/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3×1@ 95% of 1RM)

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

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Cal Row

10 Wall Balls (20/14)

15 V-Ups
Scaled:

8 Min AMRAP

8 Cal Row

10 Wall Balls (14/10)

12 Sit Ups

Accessory Work

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

read more →

4/5/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

4 Reps each movement w/ empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (pause 2 seconds at knee)

Hang Squat Snatch (pause 2 seconds in hole)

Snatch (Find max double!)

*2 second pause below knee both reps.

Metcon (Time)

10 Rounds (12 minute time cap):

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

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

2 Turkish Getups (1 each side) (light)

100m Run

read more →

3/31/18 CrossFit Trial Classes

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run Carrying Med ball

Max Height Box Jump (Distance)

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

Metcon (4 Rounds for time)

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

Row 500m

10 Burpees

20 Jump Lunges

Run 400m

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

Every 8 Minutes, for 32 Minutes (4 sets)

Run 200m

10 Burpees

20 Jump Lunges

Row 250m

read more →

3/30/18 CrossFit Collingswood Haddonfield Mount Laurel

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3×1@ 95% of 1RM)

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

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Alternating DB Snatch (50/35)

15 TTB

4 Lengths OH Plate Carry AHAP
Scaled:

7 Min AMRAP:

10 Alt DB Snatch (light)

12 Sit Ups

4 Lengths OH Plate Carry (light)

Accessory Work

3 x 5L/R KB Windmill

*Show control!

read more →

3/27/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team KB Tap Relay!

Then 2 Rounds:

3 Up/Down Dogs

20 High Knees

20 Butt Kicks

5L/R Bottoms Up KB Press (light)

2 Lengths FR Farmers Carry (moderate weight)

Zots Press (4 x 5 AHAP)

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

Metcon (Time)

4 Rounds:

15 Box Jumps (30/24)

400m Run
Scaled:

4 Rounds:

10 Box Jumps/Step Ups (18/12)

200m Run

read more →

3/28/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 Reps each w/ empty barbell:

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Front Squat

Hang Squat Clean (2 sec pause below knee

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

Metcon (Time)

10-1:

Power Cleans (185/135)

Chest-to-bar Pull Ups
Scaled:

8-1

Power Cleans (technique-based weight)

Pull Ups/Ring Rows

Accessory Work

3x 5L/R Seated Med Ball Toss AHAP

read more →

3/29/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Row

25 Single Unders

10 Partner Wall Balls

Then 2 Rounds w/ empty barbell:

5 Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Snatch Balance

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

*pause in hole 3 seconds both reps

Metcon (Time)

In teams of two, sharing reps:

100 Double unders

75 Partner Sit Ups

75 Wall Balls (20/14)

1000m Row

75 Wall Balls (20/14)

75 Partner Sit Ups

100 Double Unders
Scaled:

In teams of two, sharing reps:

500m Row

30 Partner Sit Ups

30 Wall Balls (14/10)

100 Single Unders

30 Wall Balls

30 Sit Ups

500m Row

Accessory Work

Shoulder Taps 3×20

read more →

3/26/18 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Team Plate Race!

Then 2 Rounds:

5 Inch Worms

10 Banded Good Mornings

10 Light KB Swings

10 Push Ups

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

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

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

10 Ring Dips

10 Push Ups

20 KB Swings (70/53)
Scaled:

8 Min AMRAP:

10 Box Dips

10 Push Ups

10 KB Swings (light)

-30 Second Rest-

Accessory Work

Assault Bike 5 x :15 sprint :45 rest

read more →

3/23/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down Dogs

10 Ply Push Ups

10 Tempo DB Bench Press 3111

10 Dips

Bench Press (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

4 Rounds:

10 Alternating Lunges (50/35)

20 Wall Balls

300m Row
4 Rounds:

10 Alternating Lunges (body weight)

10 Wall Balls

150m Row

read more →

3/22/18 CrossFit Fundamentals

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 PT, 20 ATW, 20 Jump Squats

2 Rounds, 3 Reps each w/ empty barbell

Muscle Clean

Strict Press

Clean High Pull

Push Press

Hang Power Clean

Push Jerk

Hang Squat Clean

Split Jerk

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

Metcon (Time)

15-12-9-6-3

DB Hang Clean and Jerks (50/35)

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

15-12-9-6-3

DB Hang Clean and Press (20/10)

Jumping Pull Ups/Ring Rows

Accessory Work

200 Double Unders -or- practice triple unders!

read more →

3/21/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, 5 reps each w empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (hold catch 3 seconds)

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

Metcon (Time)

3 Rounds:

30 KB Swings (70/53)

30 Burpees

30 V-Ups
Scaled:

4 Rounds

12 KB Swings (35/18)

10 Burpees

15 Sit ups

Accessory Work

Accumulate 3:00 of L-Sit/Hold

read more →

3/20/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

20 Front Jacks

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

10 Pendlay Row w empty barbell (tempo)

10 K2E

:30 Ring Support (scaled: box support)

Back Lever (Learn the skill!)


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

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

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

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

8 Pendlay Row (135/95)

12 TTB

Farmers Carry 6 Lengths of Floor (AHAP)
Scaled:

10 Minute AMRAP

8 Pendlay Row (light)

12 K2E/Sit Ups

Farmers Carry 4 Lengths

read more →

3/19/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

For Time:

50 Pull Ups

400m Run

75 Push Ups

400m Run

100 Squats
Scaled:

25 Jumping Pull Ups

200m Run

30 Push Ups

200m Run

50 Squats

(200m Run)

Accessory Work

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

read more →

3/16/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

400m Run

30 Partner Wall Balls

3 Rope Walks

Rope Climb (Learn the skill!)

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

(Rx+ Legless or weighted!)

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

10 Box Jumps (24/18)

15 Burpees

20 Wall Balls (20/14)

2 Rope Climbs
Scaled:

10 Minute AMRAP

6 Box Jumps/Step Ups

6 Burpees

6 Wall Balls

1 Rope Walk

-1 Min rest-

Accessory Work

3 x 10 pistols (RX+ weighted pistols)

read more →

3/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Crab walk soccer!

Then 2 rounds (empty bar where needed):

5 Inch Worms

5 RDL

5 SDHP

5 Push Press

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

Deadlift (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 SDHP

10 Push Press

*Rx (115/75)
Scaled:

7 Min AMRAP:

7 SDHP (75/55)

7 DB Push Press (25/15)

Accessory Work

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

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

read more →

3/14/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Single Unders

1:00 Front Rack Mobility

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

Muscle Clean

Clean High Pull

Front Squat (pause 3 seconds in hole)

Hang Power Clean

Hang Squat Clean (pause 2 seconds at knee)

Clean (Find max double!)

*w/ 2 second pause below knee both reps.

Metcon (Time)

For Time:

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

10 Double Unders

2 Power Cleans

20 Double Unders

3 Power Cleans

30 Double Unders

4 Power Cleans

40 double Unders

5 Power Cleans

50 Double Unders

4 Power Cleans

40 Double Unders

3 Power Cleans

30 Double Unders

2 Power Cleans

20 Double Unders

1 Power Clean

10 Double Unders
Scaled:

*Power Cleans light to focus on technique

*Single Unders

read more →

3/13/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down dogs

:30 Hang from rig

5 Jump Squats

5 V-ups

1 Wall Walk

Then, 4 Reps each movement w/ empty barbell:

Muscle-Snatch

Snatch High Pull

Snatch-Grip RDL

BTN Press

OHS

Hang Power Snatch (pause 2 seconds at knee)

Hang Squat Snatch (pause 2 seconds in hole)

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

Metcon (Time)

3 Rounds:

40 TTB

25 HSPU
Scaled:

3 Rounds:

25 Sit Ups

15 Push Ups

Accessory Work

3 x 20 Dual KB Psoas March

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

read more →

3/12/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Back Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (3 Rounds for reps)

Tabata Pull Ups

Rest 1 Min

Tabata KB Swings (70/53)

Rest 1 Min

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

Tabata Ring Rows

Rest 1 Min

Tabata KB Swings (light)

Rest 1 Min

Tabata Alternating Lunges

Scaled Option 2:

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

read more →

3/9/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

then 2 rounds:

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

Bench Press (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

6 Rounds with a partner, alternating complete rounds:

10 KB Deadlifts (70/53)

25 KB Swings (70/53)

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

10 Light KB Deadlifts

10 Light KB Swings

100-200m Run

read more →

3/8/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up (include bottoms up KB press)

Front Squat (3×3@ 85-90% of 1RM)

10-6-5-3-3-3

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

Metcon (Time)

10-1

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

TTB

Cash Out: 100 Double Unders
7-1

Thrusters (light)

Sit Ups

Cash Out: 100 Singles

Accessory Work

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

read more →

3/7/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

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

Weighted Chin-Ups (4×5 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

12 Pull Ups

12 HSPU

-Rest 2 min-

4 Minute AMRAP

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

100m Row
Scaled:

4 Min AMRAP

8 Ring Rows

8 Push Ups

-Rest 2 min-

4 Min AMRAP

3L/3R Light DB Push Press

75m Row

Accessory Work

Planks 3 x 1:30

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

read more →

3/6/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

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

Muscle Snatch

OH Squat (3 second pause in hole)

Sn Balance

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

Metcon (Time)

21-15-9

Alternating DB Snatch (50/35)

Burpee Box Jumps (24/18)
Scaled:

*15-12-9

*(25/10)

*Box jump (no burpee)

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

3/5/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

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

2 Rounds, 3 Reps each w/ empty barbell:

Muscle Clean

Clean High Pull

Front Squat

Hang Power Clean (hold catch)

Squat Clean (Pause @ knee 2 seconds)

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

Clean (3×2 @ 80-90% of 1RM Clean)

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

Karen (Time)

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

7 Min AMRAP

7 Wall Balls

:30 rest

read more →

3/1/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

Metcon (Time)

21-15-9-6-3

HSPU

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

15-12-9-3

Push Ups -or- Pike Push Ups

Pull Ups -or- Ring Rows

Accessory Work

GHD Sit Ups 3 x 10-15

read more →

2/28/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Strict Press (Find 5RM!)

Metcon (2 Rounds for reps)

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

Scaled

7 Min EMOM:

4 Burpees

5 Wall Balls

Accessory Work

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

read more →

2/27/18 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

5 Power Cleans (155/105)

600m Run
Scaled

10 Minute AMRAP:

5 Power Cleans (light)

200-400m Run

read more →

2/26/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

**3×3@ 85-90% of 1RM

Metcon (Time)

4 Rounds:

25 Air Squats

20 Sit Ups

15 KB Swings (70/53)
Scaled

4 Rounds:

15 Air Squats

12 Sit Ups

9 KB Swings (light)

Accessory Work

KB Windmill 3 x 5L/5R

read more →

2/24/18 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Tire Flips (3 x 1 Min ME)

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

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Push Ups

10 Alternating Lunges

100m Row

20 Push Ups

20 Alternating Lunges

200m Row

30 Push Ups

30 Alternating Lunges

300m Row

….

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

Accessory Work

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

read more →

2/22/18 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

Annie (Time)

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

40-30-20-10

Double Unders

Sit Ups

-or-

80 Singles

40 Sit Ups

60 Singles

30 Sit Ups

40 Singles

20 Sit Ups

20 Singles

10 Sit Ups

read more →

2/16/18 CrossFit Classes

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

Metcon (Time)

For Time:

20 Alternating Pistols

30 Burpees

40 Double Unders

5 Lengths Farmer’s Carry AHAP

40 Double Unders

30 Burpees

20 Alternating Pistols

Cash Out: ME 2 minute row

read more →

2/15/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Handstand Walk (Learn the skill!)

Handstand Push-ups (Learn the skill!)

Metcon (6 Rounds for time)

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

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Balls (20/14)
Scaled

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

10 Ring Rows

15 Sit Ups

15 Push Ups

20 Wall Balls (10lb)

read more →

2/12/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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

*Use same weight as 2/2/18

*Working sets, 3×5 @ 80%

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

6 Burpees

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

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

8 Minute AMRAP:

6 Burpees

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

read more →

2/10/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

1 DB Snatch

1 Goblet Squat

1 Sit up

2 DB Snatches

2 Goblet Squats

2 Sit Ups

….

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

Accessory Work

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

read more →

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

CrossFit Turbocharged – CrossFit

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

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

Metcon (Time)

5 Rounds:

7 Deadlifts (135/95)

10 HSPU

Cash Out: Burpees

Scaled 25

Rx 50

Rx+ 75

Accessory Work

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

read more →

2/7/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (4 x 5 AHAP)

*Superset with Pendlay Row

Pendlay Row (4 x 8 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

12 TTB

16 Wall Balls (20/14)

18 Cal Row

read more →

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

CrossFit Turbocharged – CrossFit

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

Metcon (Weight)

9 Minute EMOM

Min 1: 10 Power Cleans (135/95)

Min 2: 10 Box Jumps (24/18)

Min 3: 30 Double Unders
Scaled: 9 Min EMOM

Min 1: 6 Power Cleans

Min 2: 10 Box Jumps (18”)

Min 3: 30 Single Unders

Accessory Work

Turkish Getups 3x5L/5R AHAP

read more →

2/5/18 CrossFit Super Bowl Philadelphia Eagles

CrossFit Turbocharged – CrossFit

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

10-6-5-5-5-5

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

Metcon (Time)

“Dirty Birds”

3 Rounds:

20 KB Swings (70/53)

20 Jump Lunges

-Rest 2 min-

3 Rounds

20 Push Ups

20 Mt. Climbers

:45 Side plank each side

Accessory Work

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

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

read more →

2/3/18 CrossFit Collingswood Haddonfield Cherry Hill

CrossFit Turbocharged – CrossFit

Clean and Jerk (Test max!)

*2 Months and Under:

Learn proper technique!

Metcon (Time)

For Time:

30 KB Swings (70/53)

40 Ring Rows

500m Row

40 Ring Rows

30 KB Swings

Cash Out: 1:30 Wall Sit
Scaled:

5 Rounds

7 KB Swings

10 Ring Rows

100m Row

Cash Out: 1:00 Wall Sit

read more →

2/2/18 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Back Squat (3×5 @ 80% of 1RM)

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

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

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

Metcon (Time)

5 Rounds:

10 Ring Dips

15 Wall Balls (20/14)

3 Bear Crawls
*Scale for ring dips:

box dips or HRPU

read more →

1/30/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

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

10-6-5-5-5-5

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

Complete 3×5 @ 80%.

Metcon (Time)

For Time:

40 Cal Row

40 Burpee Pull Ups
Scaled:

20 Pull ups

20 Burpees

30 Cal Row

Accessory Work

3×8-10L/R DB Bent Row

read more →

1/29/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Overhead Squat (4 x 3 )

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

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Box Jumps (24/18)

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

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

read more →

1/27/18 CrossFit Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

Double-Unders (Finally learn DU’s !!)

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

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100m Row

10 Bench Press (135/95)

Farmer’s Carry AHAP (5 lengths of floor)

read more →

1/26/18 CrossFit Classes

CrossFit Turbocharged – CrossFit

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

Superset with Box Jump AHAP x 5

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

read more →

1/25/18 CrossFit near Philly

CrossFit Turbocharged – CrossFit

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

*with 2 second pause below knee both reps.

Metcon (Time)

21-15-9

HSPU

Power Cleans (155/105)

Accessory Work

Turkish Getup 3 x 5L/5R AHAP

read more →

1/24/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches (50/35)

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

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

Burpees (stepping over DB)

Accessory Work

Assault Bike

3 Rounds :10 on, :10 off

-Rest 1 min and repeat

read more →

1/23/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

*Double bounce first two reps

Metcon (Time)

For Time with a Partner:

50 KB Swings (70/53)

100 Pull Ups

150 Push Ups

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

read more →

1/19/18 CrossFit Free Trial

CrossFit Turbocharged – CrossFit

Pendlay Row (4 x 6 AHAP)

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

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

1/18/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

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

Metcon (Weight)

10 Minute Alternating EMOM:

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

Min 2: 8 Strict Pull Ups

Accessory Work

Iso hold Pull Ups

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

read more →

1/17/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

*w/ 2 second pause at top

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

Fight Gone Bad (3 Rounds for reps)

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

read more →

1/15/18 CrossFit Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Rope Climb (Learn to climb to the top!)

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

Metcon (Time)

4 Rounds:

1 Rope Climb (or 2 rope walks)

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

10 Pistols (5L/5R)

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

read more →

1/13/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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

*With 3 second eccentric.

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

*With 3 second eccentric.

Metcon (Time)

5 Rounds:

5 Chin Ups

10 V-Ups

15 Air Squats

400m Run
*Scaled: 200m Run

Accessory Work

Turkish Getups 3x 5L/5R AHAP

read more →

1/12/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

*Use split jerk in complex.

Metcon (5 Rounds for time)

5 Rounds:

200m Sprint

-2:30 min Rest

Accessory Work

KB Windmill 3x 5L/5R

read more →

1/11/18 CrossFit Near Philadelphia

CrossFit Turbocharged – CrossFit

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

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

1 Wall Ball (20/14)

1 Burpee

1 TTB

2 Wall Balls

2 Burpees

2 TTB

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

read more →

1/10/18 CrossFit For Beginners

CrossFit Turbocharged – CrossFit

Hang Snatch (Find 3RM)

*2 second pause below knee first two reps

Metcon (Time)

4 Rounds:

12 HSPU

9 Deadlifts (155/105)

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

read more →

1/9/18 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Bench Press (4 x 7 AHAP)

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

Metcon (Time)

For time, with a partner:

100 Box Jumps (24/18)

50 KB Swings (70/53)

100 Push Ups

50 KB Swings

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

read more →

1/8/18 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

Grace (Time)

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

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

Accessory Work

3 second eccentric pull ups 4×5

read more →

1/6/18 CrossFit Turbocharged Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Power Cleans (185/135)

15 Burpees

4 Lengths Farmer’s Carry AHAP

Accessory Work

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

read more →

1/5/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (Build to a heavy double)

2x through complex without dropping

Metcon (Time)

4 Rounds:

300m Row

21 Sit Ups (Rx+ weighted sit ups)

12 OH Squats (95/65)

read more →

1/4/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

Establish a heavy triple.

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 Pull Ups

18 Wall Balls (20/14)

36 Double Unders

Accessory Work

Renegade Row

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

read more →

1/3/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

Metcon (Weight)

12 Minute EMOM

Min 1: 2 Turkish Getups AHAP

Min 2: :30 Push Ups

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

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

Accessory Work

Shoulder Taps 3 x 5L/5R

read more →

1/2/18 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat (4 x 5 at a challenging weight)

*3 second eccentric + 3 second pause in hole

Metcon (Time)

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

10 Lateral Box Jumps (24/20)

15 Thrusters (75/55)

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

read more →

12/30/17 CrossFit New Year

CrossFit Turbocharged – CrossFit

Dumbbell Bench Press (4×8 AHAP)

*Superset w supinated Pendlay Row

Supinated Pendlay Row (4×8 AHAP)

Metcon (Time)

4 Rounds:

10 Alternating Pistols

20 Push Ups

500m Row

Accessory Work

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

read more →

12/29/17 CrossFit near Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

3 second eccentric + 3 second pause in hole.

Metcon (Time)

For Time:

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

30 Box Jumps (24/18)

30 Med Ball Cleans AHAP

200 Double Unders

30 Med Ball Cleans AHAP

30 Box Jumps

30 Single-Arm KB Thrusters

Accessory Work

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

read more →

12/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (No Measure)

12 Min Alt EMOM:

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

Min 2: 12 C2B Pull Ups

Min 3: :30 farmers carry AHAP

read more →

12/26/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Max Box Jump (Test your best box jump!)

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

4 Turkish Getups (2L/2R)

20 KB Swings (70/53)

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

20 Mt. Climbers

Accessory Work

GHD Sit Ups 3×10

read more →

12/23/17 Happy Holidays!

CrossFit Turbocharged – CrossFit

Weighted Chin-Ups (4×6 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Thrusters (135/95)

4 Burpees

5 Ring Dips

6 Wall Balls (20/14)

7 Deadlifts (135/95)

-1 Min Rest-

read more →

12/22/17 CrossFit Philly

CrossFit Turbocharged – CrossFit

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

*then drop sets 2×6 unbroken

Metcon (AMRAP – Reps)

5 Min AMRAP

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

Metcon (Distance)

5 Min AMRAP

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

Accessory Work

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

read more →

12/21/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

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

Handstand Walk (Progressions for learning the skill!)

*Only if HSPU is good.

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

*Only if HSPU is good.

Cindy (AMRAP – Rounds and Reps)

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

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
RX+ ONLY!

Accessory Work

3 x 20 Dual KB Psoas March

read more →

12/20/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Power Clean (Find 3RM!)

Metcon (Time)

4 Rounds:

400m Run

75 Double Unders
Scale: 125 Singles + 5 burpees

Accessory Work

3×20 (10L/10R) Bent Single-Arm DB Row

read more →

12/19/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Snatch (3×3 @ 75% of max snatch)

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

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

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Alt DB Snatches (50/35)

10 Box Jumps (24/18)

read more →

12/16/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

*3 Second Eccentric

Metcon (Time)

For time:

25 Calorie Row

12 Hang Squat Cleans (185/125 lbs)

20 Calorie Row

9 Hang Squat Cleans

15 Calorie Row

6 Hang Squat Cleans

read more →

12/15/17 CrossFit Cherry Hill Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

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

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

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

Metcon (Time)

100 Wall Balls (20/14) for time.

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

read more →

12/13/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Clean and Jerk (Find max!)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Box Jumps (24/20)

7 Burpees

7 Kettlebell Swings (70/53)

Accessory Work

10 Wall Walks

read more →

12/12/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

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

Metcon (Time)

5 Rounds:

10 OH Alt Lunges (hold single plate OH)

15 Sit Ups

25 Double Unders

Accessory Work

3×10 tempo push ups @ 2-2-2

read more →

12/9/17 CrossFit Training

CrossFit Turbocharged – CrossFit

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

2k Row (Time)

Max Effort 2k Row

2k Row (Time)

Max Effort 2k Row

Accessory Work

20 Turkish Getups

read more →

12/8/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (5 x 5 AHAP)

*Superset w Pendlay Row

Pendlay Row (5 x 5 AHAP)

To be completed immediately after Pull Ups

Metcon (Time)

15 Deadlifts (225/155)

15 HSPU

10 Deadlifts

10 HSPU

5 Deadlifts

5 HSPU

3 Deadlifts

3 HSPU

Cash Out: 30 Strict TTB or Knees to Elbow

Accessory Work

Tempo push ups @ 2-2-2

read more →

12/7/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

8 Min EMOM

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

5 Box Jumps (24/18)

10 V-ups

-rest 3 min-

5 Min AMRAP:

8 Burpees

8 Alternating DB Snatch (50/35)

read more →

12/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (4×3 @ 85-90% of 3RM)

*double bounce first rep

Metcon (Time)

5 Rounds (16 Minute Time Cap):

-200m Run

-20 Wall Balls (20/14)

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

read more →

12/5/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

3 second hold split jerk only

Metcon (3 Rounds for reps)

12 Minute EMOM:

Min1 – 10 DB Push Press (35/25)

Min 2 – :40 of Double Unders

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

read more →

12/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Metcon (AMRAP – Rounds and Reps)

35 Minute Partner AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

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

Double-Unders (Learn the skill!)

read more →

12/1/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Box Squat (4 x 5 AHAP)

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

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

https://youtu.be/3LfuJihPhfQ

Metcon (3 Rounds for reps)

Tabata HSPU (or Push Ups)

Tabata Box Jumps

Tabata Burpees

read more →

11/29/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Muscle-ups (Learn a new skill!)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

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

6 burpee box jump-overs (24/18)

200m Run

read more →

11/28/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

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

Metcon (Time)

4 Rounds using same single KB for all movements:

10 KB Swings (5L/5R)

10 Goblet Squats

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

10 Alt KB Lunges

5 KB Sit Ups

2 Turkish Getups

-Rest 1 min-

read more →

11/27/17 CrossFit Cyber Monday

CrossFit Turbocharged – CrossFit

Thruster (Find 3RM!)

Take from rig, not from floor!

Metcon (Time)

21-15-9

DB Squat Clean Thrusters (50/35)

Pull Ups

*15 minute time cap

read more →

11/24/17 CrossFit Black Friday

CrossFit Turbocharged – CrossFit

Clean (3×3 @ 85% max clean)

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

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

Metcon (Time)

21-15-9

Deadlifts 225/155

Pull Ups

read more →

11/22/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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

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

Metcon (Time)

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

20 Sit Ups

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

10 Sit ups

10 Push Ups

Accessory Work

Battle Rope

:10 seconds on, :10 off for 2 minutes

read more →

11/21/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

Front Squat (4×2 @ 85-90% of 2RM)

Then drop sets, 2×8 unbroken

Metcon (Time)

4 Rounds:

5 Hang Power Clean (155/105)

12 Box Jumps (24/18)

30 Double Unders

read more →

11/20/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

*Jerk can be split or push, athlete preference.

Metcon (4 Rounds for reps)

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

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

Post number of wall ball shots completed each round.

read more →

11/17/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Front Rack Lunge (4 x 10 AHAP)

*Alternating steps

*5 steps, turn around, 5 steps back

*compare to 8/19/17

Metcon (AMRAP – Rounds)

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

**Start DBS at 4 sprints

read more →

11/16/17 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

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

pause 2 seconds below knee on clean.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 Hang Power Clean (155/105)

12 Burpees Over Bar

Accessory Work

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

read more →

11/15/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

compare to last week, conventional deadlift.

Metcon (AMRAP – Rounds and Reps)

EMOM Until Failure:

1 V-Up

1 DB Man-Maker (50/35)

*Add 1 rep each movement per minute

Accessory Work

Front and Side Raises

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

read more →

11/14/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch (Find max double!)

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

20 KB Swings (70/53)

20 Sit Ups

OH Plate Carry AHAP (down and back twice)

read more →

11/13/17 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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

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

Metcon (No Measure)

12 Min EMOM:

Odd min – 20 Alternating Jump lunges

Even min – 10 Push Ups + 7 Pull Ups

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

read more →

11/11/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Overhead Squat (4×4 @ 80% of max OHS)

Metcon (4 Rounds for reps)

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

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

Post number of wall ball shots completed each round.

read more →

11/10/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Weighted Chin-Ups (5×5 AHAP)

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

Metcon (Time)

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

10 DB Snatches 50/35

15 Goblet Squats 50/35

20 Lateral hops

Accessory Work

Assault Bike Sprint 4x :30

read more →

11/8/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

3 Position Clean (3×1)

-Position 1

-Above Knee

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

Metcon (Time)

For Time:

40 Wall Balls 20/14

30 KB Swings 70/53

200 Single Unders

30 KB Swings

40 Wall Balls

Accessory Work

100 Double Unders (RX+ 200)

read more →

11/7/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

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

Freestyle Fran (Time)

45 thrusters 95/65

45 pull ups

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

read more →

11/2/17 CrossFit Classes in Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

5 SDHP (115/85)

5 Strict HSPU

Accessory Work

Accumulate 3 minutes of L-sit

read more →

11/1/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Metcon (AMRAP – Reps)

Max Reps at each station:

Min 0-2 Burpees

Min 2-4 Pull Ups

Min 4-6 TTB

Min 6-8 KB Swings (70/53)

Min 8-10 Burpees

Strict Press (10 minutes to establish a heavy single )

read more →

10/30/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Rope Climb (Learn to climb!)

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

Metcon (Time)

4 Rounds:

1 Rope Climb (or 2 rope walks)

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

10 Jump Squats

10 V-ups

Cash out: 20 Ball Slams

read more →

10/25/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

Using Doubel Kettle Bell!

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds, 15 Min AMRAP:

3 Dumbbell Man-Makers

6 Wall balls (20/14)

9 Box Jumps (30/24)

12 Double Unders

read more →

10/23/17 CrossFit Classes Near Cherry Hill

CrossFit Turbocharged – CrossFit

Bench Press (4×5 AHAP)

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

Metcon (Time)

For Time:

40 KB Swings (53/35)

20 Alt Reverse Lunges (KB Goblet Hold)

10 Pull-Ups

30 KB Swings (53/35)

15 Alt Reverse Lunges (KB Goblet Hold)

10 Pull-Ups

20 KB Swings (53/35)

10 Alt Reverse Lunges (KB Goblet Hold)

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

*RX+ Strict Pull Ups

read more →

10/20/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Pendlay Row (5×6 AHAP)

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

Metcon (AMRAP – Rounds and Reps)

With a partner, 15 Minute AMRAP:

400 Meter Run

40 Kettlebell Swings (70/53)

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

read more →

10/18/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (6 Rounds for time)

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

5 Bear Crawls (down and back =1)

10 DB Thrusters (AHAP)

read more →

10/17/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

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

Metcon (Time)

For Time:

50 Air Squats

40 Double Unders

30 Box Jumps (30/24)

20 Deadlifts (185/130)

10 Power Cleans (185/130)

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

read more →

10/16/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

20 Wall Balls (20/14)

15 Sit Ups

(3 min Rest)

5 Min AMRAP:

15 Burpees

10 Cal Row

read more →

10/13/17 CrossFit Classes in South Jersey

CrossFit Turbocharged – CrossFit

Handstand Push-ups (Learn the skill!)

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

Handstand Walk

Metcon (AMRAP – Reps)

For max reps:

2 minutes of handstand push-ups (HRPU scaled)

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes of max air squats

Rest 2 minutes

2 minutes of max sprints

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

read more →

10/12/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (4 x 5 AHAP)

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

Superset right after weighted pull ups

Metcon (Weight)

12 Min Alt EMOM:

Min 1 – KB Swings (70/53)

Min 2 – Farmers Carry AHAP

Min 3 – Plank Hold

*all movements ME for :40 seconds

read more →

10/11/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Clean (3×3 @ 85% max clean)

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

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

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

7 Power Cleans (185/130)

400m Run

read more →

10/10/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

DB Strict Press (5×14 AHAP)

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

Metcon (Time)

4 Rounds:

10-cal. row

15 Push Press (95/65)

20 Alternating Pistols

read more →

10/9/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (3×8)

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

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

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

8 Burpees

8 TTB

read more →

10/7/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

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

read more →

10/6/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (AHAP for 3 reps with pause!)

pause 3 seconds in first two reps.

Metcon (No Measure)

12 Min Alt EMOM:

Min 1: 10 Pull Ups

Min 2: 6 Thrusters (95/65)

Accessory Work

20 Turkish Getups (10L/10R)

read more →

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

CrossFit Turbocharged – CrossFit

Tire Flips (3 x 1min ME flips)

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

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

Metcon (Time)

With a partner:

100 Double Unders (alternate every 50)

80 Ball Slams (alt every 10)

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

40 HSPU (alt every 10)

100 Double Unders (alternate every 50)

read more →

10/4/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

8 box jumps (30/24)

3 Snatches (185/130)

Accessory Work

5 x :15 second sprint on Bike

read more →

9/30/17 CrossFit Classes New Jersey

CrossFit Turbocharged – CrossFit

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

(2+1)

Metcon (Time)

For time:

50 alternating jump lunges

50 sit ups

50 Push Press (95/65)

50 burpees

read more →

9/29/17 CrossFit classes South Jersey

CrossFit Turbocharged – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

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

200m Run

6 burpee box jump-overs (24/18)

read more →

9/26/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Front Squat (4×6 Unbroken AHAP)

Metcon (Time)

4 Rounds:

150m Row

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

14 Push ups

Accessory Work

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

read more →

9/25/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch (Build to a heavy single)

Metcon (Time)

30-20-10

Pull Ups

TTB

Wall Balls (20/14)

Accessory Work

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

read more →

9/23/17 CrossFit in South Jersey

CrossFit Turbocharged – CrossFit

Pendlay Row (5 x 4 AHAP)

V-ups (5 x ME )

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

Metcon (Time)

6-9-12-9-6

Burpees over bar

Front Squats (185/135)

Chest-to-bar pull-ups

read more →

9/22/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

Build to a heavy single.

Metcon (No Measure)

12 Min Alt EMOM:

Min 1 – 20 KB Swings (70/53)

Min 2 – :40 Hollow Hold

Min 3 – 12 Box Jumps (30/24)

read more →

9/21/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

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

Metcon (AMRAP – Rounds)

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

read more →

9/20/17 CrossFit near Philly

CrossFit Turbocharged – CrossFit

Weighted Chin-Ups (5 x 5 AHAP)

RX+ 3 second eccentric

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 HSPU

16 Front Rack Alt Lunges (95/65)

200m Row

read more →

9/19/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

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

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

*Refer to results from 7/17/17.

Metcon (Time)

With a Partner, sharing reps, complete 3 Rounds:

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

20 Partner Push Ups (clap opposite hands in middle)

read more →

9/18/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Zots Press (4×4 AHAP)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

21 Sit Ups

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

600m Run

read more →

9/14/17 CrossFit classes Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (Time)

10-1 of:

Power Cleans 95/65

Pistols (10L/10R, 9L/9R,…)

Push Ups
Ex.

10 PC

10 Pistols

10 Push Ups

9 PC

9 Pistols

9 Push ups

…..

read more →

9/13/17 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat (4×2 @ 90% of 2RM)

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

9 Deadlifts (185/135)

9 HSPU

9 Ring Dips

200m Run (with Med Ball)

read more →

9/11/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Low Hang Clean (5×3 @ 80% of 1RM)

Metcon (AMRAP – Reps)

With a 12 min running clock:

1 minute of Air Squats

1 minute of TTB

2 minutes of Air Squats

2 minutes of TTB

3 minutes of Air Squats

3 minutes of TTB

read more →

9/9/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

50 double-unders

10 overhead squats (135/95)

read more →

9/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

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

Metcon (Time)

4 rounds:

100m farmers carry (60/45)

20 deficit push-ups

10 push jerks (95/65)

read more →

9/2/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Weighted Pull-ups (5×3 AHAP)

Dumbbell Pullover (5×6 AHAP)

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

Nancy (Time)

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

read more →

9/1/17 CrossFit Turbocharged Fitness

CrossFit Turbocharged – CrossFit

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

Build to heavy double.

Metcon (No Measure)

12 Min Alt EMOM:

Min 1 – 3 DB Man-Makers AHAP

Min 2 – 12 Ring Dips

Min 3 – 10 Ball Slams (20/14)

read more →

8/30/17 CrossFit classes near Philadelphia

CrossFit Turbocharged – CrossFit

Hang Power clean + Hang Clean (Find max!)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

1 Power Clean (95/65)

1 Front Squat

1 Burpee over Bar

2 Power Cleans

2 Front Squats

2 Burpees over Bar

3……

read more →

8/29/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5-5-5-3-2-1)

Build to a heavy single.

Metcon (Time)

8 Rounds as a team:

10 Pull Ups

10 KB Swings (70/53)

10 HSPU

200m Run
With a partner alternating complete rounds, one works at a time.

read more →

8/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch Balance + 2 OH Squat (4 sets )

using a challenging, but confident weight.

Metcon (3 Rounds for reps)

Tabata Push Ups

Tabata Sit Ups

Tabata Air Squats

Cash Out: 400m Run
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

read more →

8/26/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Bench Press (4×4 AHAP)

3 second eccentric all reps

Metcon (Time)

With a partner alternating rounds, complete 6 rounds as a team:

20 Wall Balls (20/14)

4 Rope Climbs (or 6 rope walks)

read more →

8/24/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Snatch + Hang Snatch (4 sets @ 75-85% of max snatch)

Snatch w/ 2 sec pause just below knee + low hang snatch

Metcon (12 Rounds for reps)

12 Min EMOM

Minutes 1-4: ME Cal Row in 30 seconds

Minutes 5-8: ME Strict Handstand Push-Ups in 30 seconds

Minutes 9-12: ME Burpees in 30 seconds

read more →

8/23/17 CrossFit Cherry Hill Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

Bear Complex (4 sets @ 60-70% of max CJ)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

1 Power Clean (185/125)

1 TTB

2 Power Cleans

2 TTB

3 Power Cleans

3 TTB…..

read more →

8/22/17 CrossFit Chery Hill

CrossFit Turbocharged – CrossFit

Pistols

If pistols are proficient, build up to a 2RM weighted pistol (one on each side).

Metcon (AMRAP – Rounds and Reps)

“2010 CF Games Event”

7 Min AMRAP:

7 Deadlifts (225/165)

14 Pistols

21 Double Unders

Accessory Work

4 x 1:30 plank hold (:30 middle, :30 side, :30 side)

read more →

8/21/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Push Press (Find 5RM!)

Metcon (Time)

For Time:

25 V-Ups

20 box jumps (24/20)

15 Goblet Squats (70/53)

10 Ground to OH (115/85)

400m Run

10 Ground to OH

15 Goblet Squats

20 box jumps

25 V-Ups

read more →

8/19/17 CrossFit Training New Jersey

CrossFit Turbocharged – CrossFit

Front Rack Lunge (4 x 10 AHAP)

Using barbell and alternating steps – 5 steps, turn around, 5 steps

2k Row (Time)

Max Effort 2k Row
Scaled: Complete 1k row if never established

Accessory Work

5 Minute Max Effort Farmers Carry

read more →

8/16/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Power Snatch (4×3 @ 85% of max PS)

Metcon (Time)

Buy In:

100 Double Unders

30-20-10

Alternating Dumbbell Snatch (50/35)

Wall Balls (20/14)

Cash Out:

150 Double Unders

read more →

8/14/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Thruster (Find 2RM)

take from rig not floor!

Metcon (Time)

7 Rounds:

5 Thrusters, 115/75 (clean from floor)

10 Pull Ups

100m Run

-Rest 1 minute between rounds

Accessory Work

3×10(each arm) bent DB row

read more →

8/11/17 CrossFit Classes New Jersey

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (3 + 1)

4 sets @ 80% of max Strict Press

Metcon (Time)

20 Push Press (95/65)

30 KB Swings (70/53)

40 KNE

500m Row

40 KNE

30 KB Swings (70/53)

20 Push Press (95/65)

Accessory Work

2 x :45 sprint on bike

read more →

8/9/17 CrossFit Classes near Philadelphia

CrossFit Turbocharged – CrossFit

Kipping (Learn a new skill!)

Weighted Pull-ups (4 x 8 AHAP)

*if proficient in the kip

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

8 SDHP (135/95)

8 Burpees

8 Pull Ups

400m Run

Accessory Work

3 x 10 Front-side-down (and back) using light plate or DB

read more →

8/8/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch Pull + Snatch (4 sets @ 80-85% of max snatch)

(Snatch pull + Snatch) + (Snatch pull + Snatch)

Metcon (4 Rounds for reps)

4 Rounds:

1 min Row

1 min DB Snatch (50/35)

1 min Wall Balls (20/14)

1 min Rest
To score, total number reps each round (1m = 1 rep)

Accessory Work

4×10 weighted Sit Ups

read more →

8/7/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Paused Front Squat (4×3 AHAP)

pause in hole 3 seconds first two reps

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Annie “Phat” Franny (Time)

40-30-20-10 for time:

Double unders

Sit ups

5 Thrusters between each round 135/85
FOR RX+ ATHLETES ONLY

read more →

8/5/17 – Remembering Alex Sheard!

CrossFit Turbocharged – CrossFit

Snatch Balance (Find max double!)

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

9 TTB

10 Turkish Getups (5L/5R AHAP)

11 C2B Pull Ups

1min rest

Metcon (Time)

“Alex”

With a partner alternating rounds, complete 5 Rounds each:

8 Deadlifts

8 Burpees

8 Bench Press

8 Wall Balls

read more →

8/3/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

DB Strict Press (Find 6RM!)

seated or standing

Metcon (Time)

4 Rounds:

400 Meter Run

7 Dumbbell Push Presses

14 Alternating Reverse Lunges (front rack or farmers carry, use DB’s from Push Press)

Accessory Work

6 x :30 Lsit on rings

read more →

8/2/17 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit

Clean and Jerk (1 + 2)

4 sets @ 80-90% of max jerk

Metcon (Time)

Against a 3-minute running clock…

Row/Run 400m

Power Clean x Max reps (175/125)

Rest 2 minutes

Workout is finished when athlete completes 30 reps of Power Clean.

read more →

8/1/17 CrossFit Classes New Jersey

CrossFit Turbocharged – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump
10 Minutes to establish max height box jump, then…

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 minutes to complete 3 ME attempts of double unders.

Metcon (Time)

With a partner:

100 Double Unders (alternate every 50)

80 Box jumps (alt every 10) (24/20)

60 KB Swings (alt every 10) (70/53)

40 Wall Balls (alt every 10) (20/14)

200m Run (each, together)

Accessory Work

4 x :30 Sprint on Bike

read more →

7/27/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Double-Unders

if DU’s already established, Triple Unders, then 3 attempts at ME DU’s

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds, 15 Min AMRAP:

3 Dumbbell Man-Makers

6 C2B Pull-Ups

9 Box Jumps (24/20)

Accessory Work

30 DB Curls (30 each arm)

30 OH Triceps extension w/ single DB

30 Bent DB Rows (15 each arm)

read more →

7/26/17 CrossFit Fitness near Cherry Hill

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (2 Strict Press + 2 Push Press)

4 sets at 85-90% of 2RM strict press

Metcon (No Measure)

12 Min Alt EMOM

Min 1: 100m Sprint

Min 2: 12 TTB

Min 3: 45 second plank hold

Accessory Work

4 sets of:

Single-Arm Dumbbell Press x 4-6 reps each arm

read more →

7/25/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Front Squat (5 x 2 @ 90% of 1RM)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Accessory Work

ME 4 Min Farmer’s Carry

read more →

7/24/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Snatch + Hang Snatch (4 sets at a challenging weight)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

10 Kettlebell Swings (70/53)

5 Burpees over bar

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)

10 Hand-Release Push-Ups

read more →

7/22/17 CrossFit in New Jersey

CrossFit Turbocharged – CrossFit

Supinated Pendlay Row (4×8 AHAP)

Pull-ups (Max set)

To be completed right after each set of Pendlay Row (superset)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

20 HSPU

20 Walking Lunges (Rx 95/65)

20 Single Arm DB OHS (10L/10R)

read more →

7/19/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Power Clean (Max power clean – find 1RM)

Metcon (Time)

For time:

200m Run

21 Thrusters

400M Run

15 Thrusters

800m Run

9 Thrusters

(Rx 95/65)

Accessory Work

DB pullover 3x 10 AHAP

read more →

7/17/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Deadlift + RDL (4 sets of 3+5 AHAP)

After 3rd deadlift, hang right into your first RDL

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

9 Power Cleans

9 Push Press

(Rx 95/65)

read more →

7/14/17 CrossFit Gym near Cherry Hill

CrossFit Turbocharged – CrossFit

Bench Press w/ 2 sec pause at chest (4×4 AHAP)

*Superset w/ 4×5 plyo push ups

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

Tire Sledgehammer 3 x 20 (10L/10R)

read more →

7/13/17 CrossFit Gym near Philadelphia

CrossFit Turbocharged – CrossFit

Pendlay Row (5×8 AHAP)

Farmer’s Carry (5 x 1:00)

to be completed right after each set of pendlay rows (superset)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

read more →

7/12/17 Gym Cherry Hill Fitness

CrossFit Turbocharged – CrossFit

Max Power Snatch + Snatch (5 sets @ 85% of max PS)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

5 Muscle Ups (or 5 pull ups + 5 dips)

8 OH Squats 155/115

400m Run

read more →

7/11/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat Double Bounce (Build to a heavy triple)

Metcon (Time)

In teams of two, 150 Med ball cleans (20/14) (RX+ 40/25) for time.

**every 4 minutes, both partners complete 10 burpees each

Accessory Work

Weighted Pull Ups 3 x 5 (RX+ 3 second eccentric)

read more →

7/8/17 CrossFit Gym Cherry Hill

CrossFit Turbocharged – CrossFit

Handstand Walk (Max Distance)

Not able to walk on your hands? Work on handstand progressions!

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

400m Run

8 Deadlifts 185/135

10 Ring Dips

read more →

7/6/17 CrossFit Philadelphia

CrossFit Turbocharged – CrossFit

Clean Pull + Clean (4 Sets @ 90% of max clean)

Metcon (AMRAP – Rounds)

Death by Thruster
95/65 RX+ 135/95 (start at 7 reps)

Accessory Work

30 Band Pull aparts

30 Reverse DB flyes

30 Banded tricep pull downs

(RX+ 2 rounds)

read more →

7/5/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat w/ Pause (Find 3RM with 3 sec pause in bottom of each rep)

Metcon (No Measure)

15 Min Alt EMOM

Min 1: 12 Push Press 135/95

Min 2: 5 V-ups (hold 5th rep for :20 seconds)

Min 3: 15 Push Ups (RX+ plyo push ups)

read more →

7/3/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

3 Position Snatch (mid thigh, below knee, floor)

Weight for entire complex will be determined by what you can snatch from the hip.

Find challenging weight and complete 3 sets of complex with no misses.

Metcon (Time)

For time:

40 Wall Balls 20/14

30 KB Swings 70/53

20 OH Squats 115/85

30 KB Swings

40 Wall Balls

Accessory Work

100 Double Unders (RX+ 200)

read more →

7/1/17 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

Back Squat (4×2 @ 85-90% of 2RM)

(beat last weeks weight) then drop sets, 2×8 unbroken

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaled: 15-12-19

Deadlifts

HRPU or DB Strict Press

read more →

6/30/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Handstand Push-ups (Master the skill!)

rx+ 4 sets of 5 HSPU + 8 shoulder taps

Metcon (AMRAP – Rounds)

Death By Sprint
Once you’re out, start on accessory work!

Accessory Work

30 DB Curls (30 each arm)

30 OH Triceps extension w/ single DB

30 Bent DB Rows (15 each arm)

read more →

6/27/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Clean w/ 2 sec pause below knee + low hang clean (4 sets @ 75-85% of max clean)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Scaled: Start at round of 40, singles if necessary

read more →

6/26/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (2 strict press + 3 push press)

Build to a heavy set for the day.

Metcon (Time)

4 Rounds

10 Man Makers (50/35)

400m Run

**18 min time cap

Accessory Work

3×10 Glute-Ham Raises (rx+ hold 10th rep for :30 seconds)

read more →

6/24/17 CrossFit classes Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (4×5 AHAP)

3 sec pause in first two reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Weighted Chin Ups

6 HSPU

7 KB Swings

8 Push Jerk

200m Run

read more →

6/23/17 CrossFit Philadelphia

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (Build to a heavy double)

SB + OHS + SB + OHS without dropping bar

Metcon (AMRAP – Reps)

5:00 Max Effort Burpees

Accessory Work

30 GHD Sit Ups (RX+ 50)

read more →

6/22/17 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

Back Squat (4×2 @ 85-90% of 2RM)

Then two drop sets:

2×8 Unbroken

Metcon (No Measure)

16 Min EMOM

Odd min – 20 Alternating Jump lunges

Even min – 7 Hang Power Cleans + 7 Pull Ups

read more →

6/21/17 CrossFit Cherry Hill HaddonField Collingswood

CrossFit Turbocharged – CrossFit

Bench Press (4×10 Unbroken)

Metcon (Time)

10 Alt. DB Power Snatch (10 each arm) (50/35)

15 Pendlay Rows (135/95)

20 Wall Balls (20/14)

25 V-ups

200m Farmers Carry AHAP

25 V-ups

20 Wall Balls (20/14)

15 Pendlay Rows (135/95)

10 DB Power Snatch (10 each arm) (50/35)

read more →

6/17/17 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

Power Snatch (4×2)

Starting at 65% and up to 80-90%

Snatch Pull (3×2)

@100-110% of 1RM Snatch

Metcon (Time)

For time:

21-15-9

O/H Squats 75/55 (Rx+135/95)

Ring Push-Ups 2” above floor

Burpee Pull-Ups

read more →

6/16/17 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

Bulgarian Split Squat (3×16 )

8 on each side, AHAP

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Scaled…Start at 30 or 40 reps.

read more →

6/15/17 CrossFit Cherry Hill Collingswood Haddonfield

CrossFit Turbocharged – CrossFit

Deadlift (5×5)

@75-90% 5rm

Metcon (3 Rounds for reps)

3 Rounds:

1 min ME Double Unders

1 min ME HSPU (Rx+ Deficit HSPU’s hands on 45lb plates)

Rest 3 Minutes. Then…

10 min EMOM:

Even: 1 Rope Climb (Rx+ 3 From Floor)

Odd: 6 (3 on each side) Turkish Get-Up w/ KB 35/27 (Rx+53/35)

read more →

6/14/17 CrossFit Cherry Hill Fitness

CrossFit Turbocharged – CrossFit

Push Jerk ( 5,4,3,2,1 increasing)

Build to a heavy single for the day

Pendlay Row (3×5 AHAP)

To be completed after finishing push jerks.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

-16 KB Front Rack Alternating Lunges (53’s/35’s) (Rx+ Overhead)

-12 Lateral Burpees Over Bar

-8 Push Jerk 95/65 (Rx+155/105)

2 Minute Rest Followed By…

5 Minute AMRAP:

-1 Strict Pull Up + 1 Chest to Bar + 1 Toes to Bar (unbroken)

-5 V Ups

read more →

6/13/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,2,1 )

Build to a heavy single for the day

Metcon (Time)

4 Rounds:

Row 500 Meters

20 Sit-Ups

10 Jump Squats w/ empty bar

:30 Side Plank (Left)

:30 Side Plank (Right)

read more →

06/12/2017 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Hang Clean (7×1 Hang Squat Clean @ 80-90% done EMOM style)

Clean Pull (3×3 Clean Pulls @ 100% of 3rm Clean)

Metcon (Time)

For time:

Run 1000 meters

25 Pull-Ups (Rx+C2B for each set of pull-ups)

15 Deadlifts 225/155 (Rx+315/205 lbs)

Run 800 meters

15 Pull-Ups

10 Deadlifts 225/155 (Rx+315/205 lbs)

Run 600 meters

5 Pull-Ups

5 Deadlifts 225/155 (Rx+315/205 lbs)

read more →

6/9/17 South Jersey CrossFit

CrossFit Turbocharged – CrossFit

Strict Press + Push Press (5 sets at challenging weight)

2 Strict Press + 1 Push Press (Weight should be heavy enough that you “need” to do a push press as your 3rd rep)

Metcon (Time)

8,7,6,5,4,3,2,1 Thrusters 95/65 (Rx+135/95)

*200m Run w/ 20/14 Med Ball after every OTHER set of Thrusters (8,7, Run, 6,5 Run and so on)

*Must put the bar down after completing each set.

Accessory Work

Weighted Chin Ups 3×3

read more →

6/8/17 CrossFit Turbocharged Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Back Squat (3 ME attempts @ 55% of 1RM )

Warm-up

Squat Warm Up on board

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP of:

6 C2B Pull Ups

8 Hang Power Cleans (135/95) (Rx+ 155/105)

10 Box Jumps 24”/20” (Rx+30”/24”)

:30 Rest

read more →

6/7/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (6×1)

Increasing throughout sets to find max complex for the day.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Accessory Work

L-Sit On Rings 4 sets of 10 seconds. Rx+ 20 seconds. Scaled bend knees.

read more →

6/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Deadlift

Establish a 5RM deadlift

Metcon (Time)

3 Rounds:

8 Romanian Deadlifts (70% of 5RM deadlift)

Rest :30

10 Strict Ring Dips

Rest :30

10 Goblet Squats w/ 2 sec pause 53/35 (Rx+70/53)

Rest :30

Cash out: Row 800m

(Rx+ also Bike 40 Cal)

read more →

06/05/2017 Cherry Hill, NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Misfit Athletics Clean Complex (5x Misfit Clean Complex)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

Metcon (Time)

40 Handstand Push-Ups For Time (Rx+ Strict)

*After every break (every time you come off of the wall. No resting on wall. If on wall for more than 3 seconds with-out HSPU movement, you must come off of the wall.) complete 10 Burpee Box Jump Overs 24/20″

Scaled- You are either working a HSPU progression or doing 40 Push Press w/ a full 1 second lock out at the top of each @ 95/65 if it’s not doing HSPU’s is a technique issue and 75/55 if more of a strength issue.
Accessory

40 V-Ups w/ Med Ball 20/14 (ball to toes)

30 Bicycle Crunches (L+R=1)

20 Hollow Rocks

read more →

6/3/17 CrossFit Turbocharged MURPH + Summer Party!

CrossFit Turbocharged – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
All regularly scheduled classes/programming cancelled today as we honor those who have given their lives defending our country.

START TIME 9:00AM (please be on time!)

Summer Pot Luck BBQ to follow! Please bring a dish to share and BYOB if of age!

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6/2/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Bench Press (3×5 Increasing to heavy set of 5 reps)

Zots Press (3×5 AHAP)

Unbroken, using DB’s. Same weight for all 3 sets.

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

200m Row

4 Toes to Bar

200m Row

8 TTB

200m Row

12 TTB

200m Row

16 TTB…

Do Box Step Ups 24/20″ (35/27 KB’s) anytime waiting for rower, but only up to 24 reps or until a rower opens up, whichever comes first.

read more →

6/1/17 CrossFit Turbocharged Fitness

CrossFit Turbocharged – CrossFit

Front Squat (4×3 @ 80-90% 3rm)

Pendlay Row (3×12 AHAP w/ good form)

Metcon (Time)

For time:

15-20-25-30

Deadlifts 175/115 (Rx+205/135)

Wall Balls

Hollow Rocks

Accessory Work

HSPU

3 ME sets against a 1 minute running clock, with 1 minute of rest between sets.

read more →

5/31/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch Grip Deadlift (4×3 @ 100-110% of max snatch)

Metcon (Time)

21-15-9

Power Snatch 75/55 (Rx+135/95)

Butterfly Sit-Ups

Ring Dips

Accessory Work

Skill Work- 10 Min To Work On Muscle Up Progressions. (Rx+ 5×3 Mu’s On Bar in 5 minutes)

read more →

5/30/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Power Clean + Power Jerk (Every minute, for 4 minutes @ 50-65% of max PC)

Hang Clean + Jerk (Every 90 seconds for 6 minutes @ 65-80% of max HC)

Clean and Jerk (Every 2 minutes, for 6 minutes @ 80-90% of max C+J)

Metcon (No Measure)

15 Min EMOM:

Min 1- 12 Hang Power Cleans 95/65lbs

Min 2- 12 Thrusters 95/65lbs

Min 3- 12 Burpees

Accessory Work

3×3 Rope Climbs w/ at least 30 seconds rest in between each set (Rx+3×6 w/ first 3 reps of each set being legless)(Beginners – 3×4 rope walks)

read more →

5/26/17 CrossFit Fitness Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Back Squat (5-5-5-3-1)

Build to a heavy single

Metcon (Time)

Partner WOD

4 rounds (each) for time:

Partner 1:

1,000/750 m Row

Partner 2:

One Round

15 HSPU’s

30 Sit ups

45 Air Squats

Rest during the remainder of your partner’s row.

Note: One person is rowing at all times. Once Partner 1 finishes their 1,000/750 meter row, Partner 2 will begin their 1,000/750 meter row and Partner 1 will begin the body weight movements (whether you completed your body weight exercises or not).

Accessory Work

3×18 Cals on Bike

read more →

5/25/17 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit

Deadlift (5-5-5-3-2-1)

Build to a heavy single.

Metcon (Time)

Buy in: 75 Double Unders (Rx+150)

40-30-20-10

-KB Swings 44/35 (Rx+ 70/53)

-Gladiator Push Ups 25/15 DB’s or similar weight KB’s (Rx+50/25lb DB’s or similar weight KB’s)

Cash Out: 75 Double Unders (Rx+150)

Accessory Work

3×10 Turkish Get Ups each side 35/27 KB (Rx+53/35)

read more →

5/24/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump
8 Min to establish a 1RM

Push Press (5-4-3-2-1)

Build to a heavy single (careful not to push jerk!)

Metcon (AMRAP – Rounds)

Partner WOD – 10 Minute AMRAP:

400m Farmers Carry.

DB’s or KB’s 35/27 (Rx+ 44/35)

Rest 3 Min, then for time:

Alternating sets with partner, each does 4×10 Push Press 95/65 (Rx+135/95)

read more →

5/23/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Hang Clean (7×1 @ 80-90% of 1RM )

To be done on the minute

Clean Pull (3×3 @ 100-110% of 3RM clean)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory Work

30 Side/Middle/Side Sit ups- Do a sit up and on way up, twist your torso just enough for you to touch both hands on the mat next to your waist. Then come back down and do a regular sit up, then repeat the side sit up on the other side before going back to the middle again.(rx+ with 25/15lbs plate in hand and 50 reps)

read more →

5/22/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Snatch Balance + OHS (6×1 )

With 2 sec pause in hole on OHS

Metcon (Time)

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

Men use an 40lb DB or 44lb KB (Rx+ 50lb DB)

Women use 20lb DB or 27lb KB (Rx+ 25lb DB)

Time cap: 10 minutes

Accessory Work

Skill Work- Handstand Walk Progressions (Those that are proficient… do 3×25’)

read more →

5/20/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Box Squat (3×5 @ 65% of 5rm back squat)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ

Overhead Squat (2×6 @ AHAP w/ 3 sec pause in hole)

Metcon (AMRAP – Rounds and Reps)

1500m Row

2 Minutes Rest Then:

6 Minute AMRAP Of (Beginners may use this time to work on these two skills rather than doing it AMRAP style):

30 Double Unders

8 Alternating Pistols

Accessory Work

Battle Ropes- 50 Standard Waves AFAP.

(Rx+60 Standard + 70 alternating arm waves. Each 70 must be unbroken. Only break in between the 2 sets)

read more →

5/19/17 CrossFit South Jersey Fitness

CrossFit Turbocharged – CrossFit

Deadlift (4×3 @ 90% of 3RM)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Accessory Work

3×25 Flutter Kicks

read more →

5/18/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Split Jerk (6×2 @ 70%)

Hold for 2 seconds before recovering.

Pendlay Row (3×5 AHAP)

Metcon (Time)

5 Rounds For Time Of:

9 Front Squats 135/95 (Rx+165/110

6 Push Press 135/95 (Rx+165/110)

3 Strict Chin-Ups

Cash Out: 400m Run

Accessory Work

Sledge Hammer Slam on tire – 2×10 swings each side

read more →

5/17/17 CrossFit Turbocharged NJ PA

CrossFit Turbocharged – CrossFit

Snatch (3×2 @70% )

Snatch Pull (3×2 @ 100-110%)

Snatch Grip Deadlift (3×2 @ 100-110%)

Metcon (Time)

5 Rounds For Time:

8 Power Snatch 75/55 (Rx+135/95)

9 Pull-Ups (Rx+ first 4 Pull-Ups of each round Strict)

10 Single Leg Burpees

Accessory Work

3×12 Banded hollow lat pull downs

read more →

5/16/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,3,1)

Increasing to find a heavy single

Metcon (No Measure)

14 Minute EMOM:

Odd Min: 7 Box Jumps 24/20 + 7 Push Press 135/95 (rx+ 30/24” and 135/95)

Even Min: Choose a movement you consider a weakness, leaving 20 seconds rest at the end of each minute. You may also use even minutes as active rest

Accessory Work

5 Minute AMRAP

200m Sprints w/ rest being light jog back to starting point.

read more →

5/15/17 Fitness New Jersey

CrossFit Turbocharged – CrossFit

Clean (5×3 @ 80% of 1RM Squat Clean)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP :

-40 Wallballs 20/14lbs (Rx+ 60 Reps)

-20 Knees-to-Elbow (Rx+ 30 Reps)

-10 Strict Handstand Push-Ups (Rx+20)

:30 Rest

Accessory Work

Tire Flip (flip, jump in and over, turn around and repeat)

read more →

5/13/17 CrossFit Turbocharged New Jersey

CrossFit Turbocharged – CrossFit

Halting Deadlift (3×5)

Deadlift (2×5)

Complete after halting deadlift

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 Clean and Jerk 135/95 (Rx+ 185/125)

10 Front Squats 135/95 (Rx+185/125)

20 Butterfly Sit-Ups

Accessory Work

EMOM for 3 Minutes (Rx+5 Min)

3 Rope Climbs or 1 Legless (Rx+ Legless w/ Vest)

read more →

5/12/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Split Jerk (6×2 @80-90% of 2rm)

Metcon (Time)

Partner WOD – 4 Rounds

Partner 1: 4x250m Row

Partner 2: 4×12 Burpee C2B Pull Ups (Rx+16)

*alternate movements together until you both complete 4 of each movement

Accessory Work

Max Distance Double DB or KB Farmer Carry In 3 Minutes

read more →

05/11/2017 South New Jersey CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Clean Pull (4×3 @ 110% of clean max)

Metcon (Time)

5 Rounds:

60 Double Unders

12 Kipping Ring Dips

10 KB Muscle Clean (5 using one arm and then 5 with the other) 53/35 (Rx+70/53)

Rest :60

Accessory Work

3×15 Calories On Bike AFAP (Rx+20 Cals)

read more →

05/10/2017 CrossFit Free Trial Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

Floor Press (3×5)

Keeping Tension at the bottom. Because most of you are used to the bench, use a conservative weight (with the help of your Coach) while you get used to the nuances in the movement.

https://www.youtube.com/watch?v=nh5CL6kZOsQ

Shoulder Press (3×3 @80%)

Metcon (AMRAP – Rounds)

14 Min AMRAP

6 Shoulder to Overhead 155/105

12 Push Ups On Rings 2” above floor

18 Alternating Jump Lunges (every lunge counts as 1)
Accessory

3×8 Active Hanging Tuck or Pike

https://www.youtube.com/watch?v=MTw7CxHvp7A

read more →

5/8/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Box Squat (5×3)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ
@55%-65% of your standard back squat

Overhead Lunges (2×10 )

Reverse lunges, Unbroken

Metcon (No Measure)

18 Min EMOM

1. min: 30 sec handstand hold (avoid using a wall if you can)

2. min: 30 sec side plank hold…each side(correct…the plank IS your rest time for this minute)

3. min: 6 Bent Barbell Row 155/105 (Rx+225/155) + 6 Box Jumps 24/20 (Rx+30/24)

Accessory Work

3×10 Banded hollow lat pull downs

https://www.youtube.com/watch?v=FVjtOSA-dz8

read more →

5/5/17 CrossFit Philadelphia New Jersey

CrossFit Turbocharged – CrossFit

Front Squat (4×3)

Increasing to build to a heavy triple

Thruster (3×8 (Static))

@50%-%70 of the weight you used for your heaviest Front Squats today

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

read more →

5/4/17 Cherry Hill CrossFit

CrossFit Turbocharged – CrossFit

Push Jerk (6×2 between 60-90%)

Make sure your heavier sets look just as good as your lighter sets!

Metcon (Time)

For Time:

40 Alternating Pistols

40 Handstand Push Ups

800m Run (Rx+ 1 mile)

read more →

5/3/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Snatch (6×2 @75-85% of 1RM)

Metcon (Time)

Partner WOD – Alternate Complete Rounds

3 Rounds (each) for time:

250/200m Row (sprint)

10 Hang Power Snatch 95/65 (Rx+155/105)

2 Min Break, Then…

3 Rounds (each) for time:

10 Turkish Get Ups w/ KB 35/27 (Rx+53/35) (5 on each side)

5 Ring Dips w/ 2 sec pause at bottom of each (Rx+8 reps)

read more →

5/2/17 Cherry Hill Fitness CrossFit

CrossFit Turbocharged – CrossFit

Deadlift (4×3, then 2×9)

Metcon (Weight)

18 Min EMOM:

Even minutes: 25m Sprint. (*If you start to fail and dont’ make it within 1 minute, switch to :30 Mountain Climbers for each even minute)

Odd minutes: 6 Power Cleans +6 toes to bar

read more →

05/01/2017 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,2,1 Increasing)

Metcon (No Measure)

Tabata KB Goblet Squat w/ 2 Second Pause at Bottom of Each (53/35) (Rx+70/53)

Tabata Kettlebell Swing (53/35) (Rx+70/53)

Tabata Burpee

Tabata Pull Ups and Chin Ups (Alternate i.e. 1st :20 of work, Pull Ups, 2nd :20 of work, Chin Ups. Repeat.

*Rest 1 min between each movement
Accessory

3 Rounds of “Durante’s Core” For Time

10 Hollow Rocks

10 V-ups

10 Tuck ups

10 Second Hollow Hold

Rest 1 minute between rounds.

read more →

4/29/17 CrossFit Cherry Hill Haddonfield Collingswood

CrossFit Turbocharged – CrossFit

Overhead Squat (3×5 Build to challenging 5 and complete 3 sets)

Rx – Unbroken

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
Scaled “Jason”:

60 Squats

5 Ring Rows + 5 Dips

45 Squats

8 Ring Rows + 8 Dips

30 Squats

12 Ring Rows +12 Dips

15 Squats

15 Ring Rows +15 Dips

read more →

4/28/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Strict Press (Find challenging weight for 3 and complete 4 sets)

superset with Chin Ups

Weighted Chin-Ups (Find challenging weight for 3 and complete 4 sets)

To be completed right after a set of Strict Press

Metcon (Time)

21 – 15 – 9

Alternating Jump Lunges

Kettlebell Swings (53/35) (Rx+ 70/53)

Rest 2 Minutes, then…

21 – 15 – 9:

Row for Calories

Butterfly Sit Ups

read more →

4/27/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Clean and Jerk (6×2 @ 80%)

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
(Scaled 400m 10lb plate)

(Scaled 7 rounds)

read more →

4/26/17 CrossFit New Jersey Philadelphia

CrossFit Turbocharged – CrossFit

Halting Deadlift (4×5)

Deadlift (4×5)

Metcon (Time)

3 Rounds For Time:

-21 Wallballs (20/14)

-14 Toes to Bar

-7 Deadlifts 225/155 (Rx+275/185)

Accessory Work

10 Triple Unders or 100 Dubs (or 5 Triples plus 50 Dubs)

read more →

4/25/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Back Squat (5,5,5,3,3,1 – Build to heavy single)

Metcon (Time)

6-8-10-12-10-8-6 For Time:

-Alternating Reverse Lunges w/ Barbell in Front Rack 95/65 (Rx+155/105)

-Push Press 95/65 (Rx+155/105)

-Pull Ups (Rx+ strict Pull Ups on way up pyramid for the first 4 sets only)

Accessory Work

3×8 Active Hanging Tuck or Pike https://www.youtube.com/watch?v=MTw7CxHvp7A

read more →

4/22/17 CrossFit South Jersey Philadelphia

CrossFit Turbocharged – CrossFit

Warm-up

350m Row

10 Push Ups

10 Banded Good Mornings

10 O/H Squats w/ PVC or Empty Barbell

Then…5 minutes of OH mobility per coach

Push Press (5×3 Build up to heavy triple.)

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

7 Shoulder to OH (Rx 115/75) (Rx+135/95)

12 Deadlifts (Rx 115/75) (Rx+135/95)

1 Minute Rest Followed by….

7 Minute AMRAP:

350m Row

7 O/H Squats (Rx 95/65) (Rx+ 135/95)

:30 Rest

read more →

4/21/17 CrossFit Haddonfield Cherry Hill Collingswood

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

8 Light KB Swings

8 Light KB Goblet Squats

10 Light KB MU Cleans (5 each arm)

10 Jump Squats

10 Glute Bridges

10 Supermans

10 Good Mornings (empty bar)

10 RDL’s (empty bar)

:20 Hollow Body Hold

Clean Deadlift (3×3 @80% of 3RM)

Clean Pull (4×2 @90%)

To be performed after all sets of clean deadlifts are completed.

https://www.youtube.com/watch?v=hA5DexJoco4

Metcon (Time)

5 Rounds:

12 Box Step Ups w/ DB’s or KB’s (Rx 24/20” 25/15lb) (Rx+35/25)

12 KB Alternating Cleans From Floor (Rx 53/35) (Rx+70/53)

12 KB or DB Push Press (w/ same weight you used for your Step Ups)

**4 Rounds Scaled

Accessory Work

3×15 Hollow Rocks (Rx+ 3×25)

read more →

4/20/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Inch Worm

10 Hollow Rocks

10 Supermans

5 Slow Ring Rows

10 Bent Rows (empty bar)

10 Alternating Jump Lunges

Bench Press (3×5)

Superset with Pendlay row

Pendlay Row (3×5)

To be performed right after respective set of bench press is completed.

Metcon (No Measure)

12 Minute EMOM

Odd Minutes: 8 toes to bar.

Even Minutes: 5 Ring Rows w/ Feet Elevated on Box + 8 Deficit Push Ups (on 25lb plates and Rx+ 45lb. Chest still touches floor)

Accessory Work

3×15 Elevated Glute Bridges

https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be

read more →

4/19/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Glute Bridges

10 Supermans

8 Jump Squats

8 Thrusters With Empty Barbell

8 Ring Rows

:20 Dead Hang

:20 Kipping

5 Burpees

Box Squat (5×3 @ 55% of standard back squat)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx+ “Fat Fran”

15-12-9

Thrusters 135/95

Chest 2 Bar Pull Ups

Accessory Work

5 Min Recovery, then 30 Burpees for time.

Rx+ 100 Burpees For Time

read more →

4/18/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds (Each of the following are to be followed by 1 O/H Squat with a pause at the bottom):

1 Tall Snatch

1 Muscle Snatch

1 Power Snatch

1 Squat Snatch

Followed by…

2 rounds of (Each to be followed by 1 front squat with a pause at the bottom):

1 Muscle Cean

1 Power Clean

1 Squat Clean

Followed by…

2 rounds of:

1 strict press

1 push press

1 push jerk

1 split jerk

Olympic Lifting Total (Total Weight)

**2 months and over ONLY

(Compare to your scores on 12/8/16)

30 minutes to attempt a max snatch and max clean and jerk. You are allowed 3 attempts at each lift.

The order for performing the lifts will be the snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. The lifts must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts.

Metcon (AMRAP – Rounds and Reps)

**2 months and under

Skill: SDHP

WOD: 12 Minute AMRAP

200m Run (20 seconds standard stride, 20 seconds sprint, repeat)

10 Sumo Deadlift High Pulls

20 Push Ups

Coaches scale accordingly*

read more →

04/17/2017 CrossFit Classes in Cherry Hill, South New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Light Goblet Squats

:10 Balance in Top Of Ring Dip Position (Get Stable)

20 Single Unders

20 Double Unders

Mobilize

Front Squat (5×3 Starting @60% going up to 90%)

Metcon (Time)

For Time:

20 Double Unders

500 Meter Row

20 Double Unders

40 Wall Balls (20/14)

20 Double Unders

30 HSPU

20 Double Unders

20 Hang Power Snatches (115/75)

20 Double Unders

10 Ring Dips

20 Double Unders

5 Calorie Bike

20 Double Unders
Scaled- Single Unders and 250m Row, 30 Wall Balls, 20 HSPU, 10 Hang Power Snatches, 5 Ring Dips, 5 Calorie Bike

read more →

04/15/2017 Cherry Hill, Haddonfield, Collingswood CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

10 H/R Push Ups

10 Banded Good Mornings

10 Light KB Clean (5 ea arm)

5 Air Box Squats (focus on good technique)

Mobilize

Box Squat (5×3 @55% of your standard back squat)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
It’s been a Deadlift intensive week. Deadlifts can be taxing and so it is important that we keep our load in mind. Don’t get caught up in the 1 ½ body weight. If you can do your body weight great. If you need to do half of your body weight, great.

read more →

04/14/2017 CrossFit Workouts Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Single Leg Bridges (5 ea leg)

20 Banded Glute Activation (10 ea direction)

10 Light KB SDHP

:30 Dead Hang on Bar

Mobilize

Muscle Snatch (Muscle Snatch + Squat (3sec pause) 4x(3+1))

Snatch Pull (1×3 60%, 1×3 80%, 2×3 90%, 3×3 100%)

Metcon (Time)

Start in heats:

Buy in is 800 meter row followed by…

4 Rounds For Time of:

4 strict toes to bar (scale strict leg raises or knee ups)

8 Ring Dips with a Kip

12 Hang Power Snatch 115/75 (Rx+155/105)

read more →

4/13/17 CrossFit New Jersey Philadelphia

CrossFit Turbocharged – CrossFit

Warm-up

10 Banded Good Mornings

10 Glute Bridges (5L/5R)

10 Supermans

10 Pass Throughs

10 ATW’s

then, 2 Rounds with an empty bar:

10 RDL’s

10 Hang Power Cleans

5 Strict Press

5 Push Press

5 Push Jerks

2:00 Mobility

Deadlift (5,5,3,3,1 – Build to a heavy single)

Metcon (Time)

“DT”

5 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

read more →

04/12/2017 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Inch Worms

5 Ring Rows

10 Sit Ups

:30 Kipping

Mobilize

Bench Press

Bench and Bent Barbell Row 3×5 For Both… Superset.

Metcon (AMRAP – Rounds)

4 Minute AMRAP

5 Chin Ups

8 Alternating Pistols (or 16 Air Squats)

1 Minute Break

5 Minute AMRAP

30 Double Unders

10 Push Ups on Rings (lowered to 4” above the floor)

1 Minute Break

6 Minute AMRAP

10 Med ball clean with ball slam at the top (20/14) (RX+ 40/30 Slam Ball) Ensure speed under the ball to help reinforce good squat clean technique

12 Side, Middle, Side Sit Ups (every sit up counts as a rep)

read more →

04/11/2017 Best CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Light KB Swings

10 Squats

5 Ring Rows

50m Light Run

Mobilize

Back Squat (4×4 Increasing)

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
If you are not Rx+ or if running isn’t a forte of yours, we highly recommend the 200m vs the traditional 400m so that you can complete the work out within the time cap your coach’s time cap. Air on the conservative side in regards to weight for this work out. Prescribed weights are for the advanced as is. Scale where needed and ask a coach if you are unsure.

read more →

4/10/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

5 med ball cleans

5 med ball squats

:30 dead hang on pull up bar

10 push ups

:30 Nose and Toes on Wall

:30 each side front rack stretch

Misfit Athletics Clean Complex (5 sets, building to a max)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

Metcon (Time)

For time (12 Minute Cap):

-50 Hand Stand Push Ups (Rx Defecit on 45lb plates)

Each time you break from HSPU (every time you come off the wall)

you must complete 10 Box Jump Overs 24/20” (Rx+ 30/24”)

Accessory Work

20 Knees to Elbows (Rx+ 40)

read more →

04/08/2017 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Empty Barbell Push Press

10 Sit Ups

10 Inch Worms

:30 on bike

Mobilize

Front Squat ( 5×3 @ 85%)

Metcon (Time)

18-15-12-9-6-3

Push Jerk 135/95lbs

Calories on Bike

Whenever waiting for bike, you are holding side plank for

:20, then the other side for :20. Repeat until you are on bike.
Accessory

2 Max Set Strict Chin Ups

read more →

04/07/2017 CrossFit Haddonfield, Collingswood, Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

10 Sit Ups

10 Banded Good Mornings

10 Wall Balls

10 Med Ball Cleans

Mobilize

Deadlift

2×5 at 70%, then set of 3 at 85%, then 1 at 90%

Shoulder Press

3×3 Strict Press Increasing resort to push press on last rep if you help to eak out your 3rd rep as opposed to re-racking the bar

Metcon (Time)

For Time:

40 Sit Ups

21 Hang Squat Clean Thruster 95/65 (Rx+115/75)

30 Sit Ups

15 Hang Squat Clean Thruster 95/65 (Rx+115/75)

18 Sit Ups

9 Hang Squat Clean Thruster 95/65 (Rx+115/75)
1st scaling option- Thrusters instead of Squat Clean Thrusters

read more →

04/06/2017 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Light KB Muscle Cleans (5 ea arm)

10 Single leg Bridges (5 ea leg)

20 Banded Glute Activation (10 steps one direction, 10 steps the other)

:30 Dead Hang

:30 Kipping

Mobilize

Power Clean

3 at 50%

3 at 60%

3 at 70%

4×1 at 80%

Metcon (AMRAP – Rounds)

Every 2 Minutes Until Failure Complete:

Row 250/200m

4 C2B Pull Ups

Round 2: 8 C2B Pull Ups

Round 3: 12 C2B Pull Ups

Round 4: 16 C@B Pull Ups

Scaled do every 3 minutes until failure. You get an extra minute!

And, regular or banded pull ups. Because of the challenging nature of the time restraint in this WOD, it is recommended that many scale to allow the extra minute.
Accessory

Flip Tires- For beginners, it’s skill work to practice. Work with a partner if you cannot flip it yourself and try to get a total of 10 flips in while waiting for your turn to hit the WOD or after. Remember, it’s a clean and jerk, so get under the tire. Intermediate- Flip tire, Jump Through and to the other side, turn around and repeat 3 sets of 6 flips. Rx+ Same as Intermediate

but 3×12 AFAP.

read more →

04/05/2017 Haddonfield,Collingswood, Cherry Hil NJ CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Snatch Warm Up w/ PVC or Empty Barbell

200m Light Run

10 O/H Squats w/ PVC or Empty Barbell

Mobilize

Hang Snatch

Hang Snatch (Squat Snatch If Ready) + Overhead Squat

5 x 1 @80%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled #1 (AKA…first scaling option for those who don’t need more than this. For those who need to scale further, your coach will instruct you on what you’ll be doing)- 3 Rounds and/or 200m runs

read more →

04/04/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

10 Inch Worms

:20 Kipping (Open and Close Shoulder Gradually Increasing)

10 V-Ups

Mobilize

Back Squat (4×4 Increasing)

Metcon (AMRAP – Rounds)

16 Minute AMRAP:

8 Toes to Bar (Rx+ 12)

8 Med Ball Clean to Wall Ball 20/14 (Rx+12)

30 Dubs (Rx+50)

:20 Rest

read more →

04/03/2017 CrossFit Workouts CHerry Hill, Haddonfield, Collingswood NJ

CrossFit Turbocharged – CrossFit

Warm-up

Complex of every movement in the Tabata w/ an empty barbell (2 rounds of 5 of each)

2×10 Push Ups

:30 Dead Hang From Bar

Mobilize

Bench Press

Metcon (No Measure)

Tabata Barbell

Tabata Deadlift (185/135) (Rx+225/155)

Tabata Hang Power Clean (135/95) (Rx+155/105)

Tabata front squat (95/65) (Rx+135/95)

Tabata push press (65/45) (Rx+95/65)
20 seconds of work followed by 10 seconds of rest for 8 intervals aka 4 minutes. Rest one minute between exercises. Scaled #1 do 6 Intervals

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4/1/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Air Squats

10 HR Push Ups

10 Ring Rows

:20 Mini Kips On Rig (Open and Close Shoulders)

Bulgarian Split Squat (3×10 (5 each leg))

Weighted Chin-Ups (3×5)

Metcon (Time)

For time:

5 Mile Run

Accessory Work

Battle Ropes tethered to rig- 100 double waves (Rx+ 100 double, 30 seconds rest, then 100 alternate arm waves)

read more →

03/31/2017 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

8 Empty Barbell Clean Pulls

8 Empty Barbell Muscle Cleans

8 Empty Barbell Front Squats

8 Empty Barbell Strict Press

100m Row

Mobilize

Clean and Jerk

1×5, 1×4, 1×3, 1×2, 1×2 Clean and Jerk Increasing as your reps become lower. (use the type of Clean and Jerk that allows you to lift the most weight)

Metcon (Time)

1500m Row (Rx+2000m)

While Waiting for your turn to row, or after you’ve completed your row…

14 Min EMOM

10 Push Press 95/65 Rx+135/95

10 Pull Ups

read more →

03/30/2017 Cherry Hill Nj CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Light KB Snatch (5 ea side)

10 Light Goblet Squats

10 Single Leg Bridges (5 ea side)

10 Sit Ups

Mobilize

Snatch Balance

Metcon (AMRAP – Rounds)

AMRAP 16 Minutes with a partner

Complete a Full Round then switch w/ Partner

5 Strict Handstand Push-ups

10 KB Swings 53/35 Rx+70/53

15 Front Squats 135/95lbs Rx+155/105
Accessory

Turkish Get Up w/ Med Ball on Shoulder 20/14…3×10 on each side

read more →

3/29/17 CrossFit Cherry Hill, Haddonfield, Collingswood

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Squats

:20 Nose and Toes on Wall

10 Muscle Cleans w/ Empty Barbell

10 Power Jerks w/ Empty Barbell

100m Run

Back Squat (5 x 5)

Build to a heavy set of 5 reps for the day.

Metcon (Time)

Partner “Grace”:

30 Clean-and-Jerks (135/95 lbs) Rx+ Heavy Grace (185/135)

Accessory Work

Skill Work- Handstand Walk. Take 10 minutes to practice HS Walk progressions.

read more →

3/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Push Ups

10 Banded Glute Activation

10 Scap Pull Ups

10 Banded Pull Aparts (thin band)

Bench Press (5×5)

Build up to 90%, increasing throughout working sets

Metcon (AMRAP – Rounds)

Partner EO-MOM:

Every other minute with a partner, complete 4 snatches (together) and 4 chin ups (individually) until you cannot complete the reps within the minute.

Rx 75/55 Rx+95/65lbs

*Weight increases 10/5lbs each round

Accessory Work

Muscle Up progressions (No Measure…This is Skill Work. Rings or Bar…your choice) (Rx+ More Than Skill Work. Hit 4×4 w/ a 1 minute rest between each set

read more →

3/27/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Jump Squats

10 Banded Good Mornings

:10 Hollow Body Hold

10 Push Ups

200m Run

Max Height Box Jump (Distance)

Max Height Box Jump
Take 10 minutes to Find New 1rm Box Jump Height

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

12 Deadlift 135/95 Rx+175/125

12 Box Jumps 24/20” Rx+30/24”

12 Gladiator Push Ups (on DB’s 20-35/35-50

Metcon (Time)

5 rounds for time (Scaled #1 3 Rounds):

10 Hollow Rocks

10 V-ups

10 Tuck ups

10 second Hollow Hold

read more →

3/25/17 CrossFit New Jersey Philadelphia Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Pass Throughs

10 Around the Worlds

10 Band Pull Aparts

10 Jump Squats

Then…..

5 Minutes of Overhead Mobility/Stretching (coaches choice)

Strict Press + Push Press (3×3 (2 Strict + 1 Push))

Work up to a heavy triple and complete all 3 sets at that weight. Weight should be chosen so that you cannot strict press the 3rd rep of each set and have to use your legs to help press overhead.

Metcon (Time)

“17.5 – ish”

8 Rounds for time:

7 Thrusters (95/65)

25 Double Unders

read more →

3/24/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Band Pull aparts

10 Push Ups

10 Glute Bridges (5L/5R)

10 Supermans

10 Ring Rows

Pendlay Row (4×6 Build to heavy set of 6 with good form)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 C2B Pull ups

12 Box Jumps

12 Plyo Push Ups

12 KB Deadlifts

Accessory Work

15 Bear Crawls – Length of gym, down and back = 1

read more →

3/23/17 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Banded Good Mornings

10 Push Ups

:20 Wall Walk w hold

10 Alt Jump Lunges

Back Squat (4×4 between 80-90% )

Start at 80% and slightly increase if needed.

Metcon (Time)

For Time:

3-6-9-12-15-12-9-6-3

Deadlift (135/95 Rx+155/105)

Push Jerk (135/95 Rx+155/105)

Alternating Pistols

Accessory Work

Max Distance double DB or KB Farmer’s Carry in 7 min (44/35 Rx+70/53)

read more →

3/22/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

Warm Up:

10 Push Ups

10 Jump Squats

20 Single Leg Bridges (10 Each Leg)

10 Med Ball Cleans

Coach’s Power Snatch Warm Up

Power Snatch (3×3 @ 70% )

Snatch Pull (3X3 @ 80%)

Snatch Grip Deadlift (3X3 @ 90%)

Metcon (Time)

5 Rounds:

8 Power Snatch (95/65 Rx+135/95) (Weight should allow for Minimum first set unbroken)

8 Ring Dips

:30 Rest

Accessory Work

Team Row Race

8 MIN AMRAP – Winning team is the one with the most meters completed at the end of 8 min. Alternate amongst team members. Cannot row more than 250m per turn

read more →

03/21/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

20 Double Unders

10 v-ups

10 Jump Squats

10 Thrusters (empty bar or PVC)

10 push ups

10 Dips

Bench Press (5×5 – Build to 5RM for day)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

400m Run

21 Toes to Bar

21 Thrusters (95/65) (rx+135/95)

21 Bent Barbell Row (95/65) (rx+135/95)

400m Run

Accessory Work

3 sets of 3 rope climbs, rest 1 min between sets

read more →

3/20/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

10 Push Ups

10 Sit Ups

5 Strict Slow Pull Ups

Followed by 5 minutes Empty Barbell or PVC Squat Clean Progressions

Clean + Front Squat w/ 2 sec pause (6 sets to find heaviest for the day)

Metcon (Time)

3 Rounds of:

8 Reverse Lunges From Front Rack

8 Hang Power Cleans

*(135/95) (rx+ 155/105)

Rest exactly 1 min then….

1 round of “Barbara”:

20 Pull-ups (Rx+ strict pull ups)

30 Push-ups

40 Sit-ups

50 Squats

read more →

3/18/17 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

100m Row

10 Good Mornings (empty barbell)

10 HR Push Ups

10 Light Wall Balls

Dumbbell Bench Press (3×10 AHAP)

Metcon (AMRAP – Rounds and Reps)

“17.4” (aka 16.4) Scaled

13 Min AMRAP:

25 deadlifts, 135/95lb.

25 wall-ball shots, 20/10lb. ball to 9-ft. target

25-calorie row

25 hand-release push-ups

read more →

3/17/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of

8 Deadlifts with 75/55 lbs (Round 2 95/65)

8 HR Push Ups

8 Light Wall Balls

200m Row

Split Jerk (6×2 @ 70-80%)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8 DB/KB Alt Walking Lunge

8 v-ups

8 pull ups

8 KB swings

Cash Out: 3:00 ME DB Carry

read more →

3/16/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Inch Worms

10 Single Leg Glute Bridges (5 ea leg)

:20 Hollow Body Hold

5 Snatch High Pulls w/ Empty Barbell

5 Muscle Snatch w/ Empty Barbell

10 Squats

Snatch Balance + 2 OH Squat (6×1 Increasing (but not until failure))

Power Snatch (2 @ 55% 2 @ 60% 2 @ 70%)

Metcon (No Measure)

16 Minute Alt EMOM:

Odd Min: 7 Box Jumps (24/20)(rx+ 30/24) + 7 Power Snatch (75/55)(rx+95/65) +7 Push Ups

**Power Snatch weight should be one where you can go unbroken for every round. We are not going until failure today.

Even Min: 40 seconds of your weakness w/ 20 seconds rest at the end of each minute. Open competitors may also use their even minute as active rest

read more →

3/15/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Med Ball Cleans

10 Ring Rows

:30 Hollow Body Hold

100m Row

Accessory Work

6 Minute Row For Distance

Back Squat w/ Pause (3×5 pause all reps)

Front Squat w/ 3 second tempo descent (3×2 )

Metcon (Time)

100 DU’s

1 min rest followed by…

For Time:

5-10-15-10-5

Shoulder to Overhead 95/65 rx+135/95

Med Ball Clean Wall Balls 20/14

2 min rest followed by…

1 Max Effort Set of HSPU’s (2 attempts if first set is less than 8)

read more →

03/13/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of…

:20 Dead Bug Hold

10 Push Ups

5 Slow Ring Rows

10 Banded Good Mornings

10 Jump Squats

Mobilize

Deadlift

1×6 @70%

1×5 @80%

1×4 @90%

1×1 @97.5-100%

Metcon (Time)

21-15-9 For Time of:

Buy in: 50 Dubs (rx+100)

Touch and Go Deadlifts 135/95 (rx+155/105)

Lateral Burpees Over Bar

Hang Power Cleans 135/95 (rx+155/105)

Cash Out: 50 Dubs (rx+100)

Metcon (AMRAP – Rounds)

5 minute AMRAP of:

10 Toes to Bar

:10 Rest

20 Flutter Kicks (low back stays glued to the mat)

:10 Rest

10 Sit Ups

:10 Rest

read more →

3/10/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Bench Press (5,5,5,3,3 Building to 90% of 3RM)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

40 Wall balls (20/14)

400m Row

20 Renegade Rows (5L/5R)

read more →

03/09/2017 Cherry Hill Nj CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

Empty Barbell or PVC Bergener Warm Up

:30 Mini Kipping

:30 Dead Hang

Snatch Balance ( 6×1 Snatch Balance +2 O/H Squat = 1 Increasing )

Power Snatch

2 @ 55%

2 @ 60%

2 @ 70%

Metcon (No Measure)

16 Minute EMOM:

Odd Min: 10 Burpees + 5 Pull Ups (rx+12 Burpees + 7 Pull Ups)

Even Min: Movement 2 is your weakness w/ 20 seconds rest at the end of each minute. Open competitors may also use their even minute as active rest (anything from particular areas to stretch, a movement super light and low reps, or laying down on a lacrosse ball in between the scap to open up over head movements, etc)

2 Min Rest Followed by….

400m Run

read more →

03/08/2017 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Empty Barbell Complex of:

8 Muscle Cleans

8 Front Squats

8 Push Press

8 Bridges w/ Barbell on Hips

+

10 Sit-Ups

3 Min Double Under Practice

Mobilize

Misfit Athletics Clean Complex (5 @80-90%)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Annie is a Benchmark WOD used in CrossFit workouts to assess an athlete’s progress over time. Benchmark WODs are important and logging your time is just as important in helping us help you reach your goals.

Accessory

Rx+ and those ready…Superset 3×10 DB Thrusters (50/35) with 3×10

KB Swings (70/53). We are going towards the heavy side here. Not a ton of volume, but still no rest in between sets.

Those damn Dumbbells just won’t go away. Make sure the lockout on the Thruster reps is clean.

read more →

03/07/2017 CrossFit Classes in Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Banded Good Mornings

:20 Nose and Toes on Wall

:20 Hold Bottom of O/H Squat w/ PVC

10 Inch Worms

Mobilize Shoulder/Pec Minor Stretch on Rig

Lay on lacrosse ball next to shoulder blades move arm from hip to over head

Deadlift

3×10 “Zero Bounce Deadlift”

These reps are touch and go, but the eccentric loading portion should be slow and controlled. Once the plates gently touch the floor on both sides, Deadlift the bar back up. First set can be around 50%.

Metcon (Time)

For Time:

3 TNG Deadlifts (135/95lbs) (Rx+155/115)

3 HSPU

3 O/H Squats

6 TNG Deadlifts

6 HSPU

6 O/H Squats

9 TNG Deadlifts

9 HSPU

9 O/H Squats

12 TNG Deadlifts

12 HSPU

12 O/H Squats

15 TNG Deadlifts

15 HSPU

15 O/H Squats
Base your Deadlift and O/H Squat weight on how much you can O/H Squat for this WOD. Air on the side of speed and true touch and go Deadlifts when choosing your weight. Lastly, pick a weight that you could O/H Squat for 15 reps unbroken if you had to do a set before the work out. It may be lighter than you’d like it, so go faster.

read more →

3/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Pendlay Row (5×5)

Metcon (Time)

Partner WOD

Part 1

Double Unders AFAP – 300 total between both partners broken up however the partners see fit.

Part 2

Row AFAP

80 Calories total between both partners broken up however the partners see fit

Part 3

Rope Accents (only legless for Rx+) (Both Partners complete all Accents or scaled climb in this piece)

5 Legless Rope Climbs

Rest 1:30

4 Legless Rope Climbs

Rest 1:00

3 Legless Rope Climbs

Rest :30 rest

2 Legless Rope Climbs

read more →

3/3/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds: 5 reps of each movement in the WOD, then…

10 standing banded press

10 dips

:30 L/:30R Pec Stretch

Bench Press (5,5,3,3,3 Build to heavy triple)

Metcon (Time)

For Time:

30 Pull-ups

50 Wall Balls 20/14

50 Sit-ups

100 KB Swings

*Every 2 minutes stop and complete 10 burpees

**If doing 17.2, complete with a partner. If not attempting 17.2, complete solo.

read more →

03/02/2017 Cherry Hill NJ CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Misfit Snatch Warm Up w/ Empty Barbell or PVC

10 Alternating Jump Lunges

10 Inch Worms

20 Banded Glute Activation

Mobilize w/ coach-emphasis on O/H for shoulders using PVC

Snatch

2×3 Tall Snatch

(@ a weight that is moderately heavy. Think about using a weight that is heavy enough, yet doesn’t sacrifice an ounce of technique. Focus on the speed getting under before we get into the full snatches to come)

3×3 Snatch 65%-75%

(More specifically…1×3 65%, 1×3 70%, 1×3 75%)

Open Competitors…pause for a moment after your Snatches to assess whether or not you are up to continuing the rest of our Oly portion today. You may decide that some extra rest may be more beneficial for you if you have any tightness, soreness, general fatigue etc. Or, continue with…

3×3 Snatch Pull from Hang 90-100%

3×3 Snatch DL hold at Knee on way down

to go into 3 Pendley Rows aka 1 Snatch DL followed by 3 Pendley Row@90% (of Snatch)

Metcon (No Measure)

“Goat Day”

18 Minute EMOM:

Odd Min: 8 DB or KB Reverse Lunges From Rack Position @50/35 in each hand + 5 Push Press w/ same DB’s or KB’s

Even Min: Movement 2 is your weakness w/ 20 seconds rest at the end of each minute.

Open competitors may also use their even minute as active rest (anything from particular areas to stretch, a movement super light and low reps, or laying down on a lacrosse ball in between the scap to open up over head movements, etc)
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t always improve our technique with a high heart rate–that’s what we refer to as “training”.

Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose one“Goat” to work on. Coaches will have suggestions in class if you need them.

If you are doing 17.2 tomorrow, be sure not to over work anything. Plan accordingly for appropriate recovery and be sure cool down

to aid in this process.

read more →

03/01/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Alternating Drop Into Split Jerk Position w/ Hands on Hips

10 Light Med Ball Cleans

5 Slow Ring Rows

5 Dips on Rings (Supported w/ feet on ground if your shoulders aren’t warm enough to do full dip on rings)

Mobilize

Split Jerk

5×3 @80% (For the first set, hold lock out for 3 full seconds before recovering)

Metcon (Time)

For Time:

9-7-5-3

Squat Cleans and Jerk 135/95 (Rx+185/125lbs)

Bar or Ring Muscle Ups

(Pick the one that you need the most improvement on. Or, a progression for the one you need the most work on…i.e. sit on band tethered to rings and work on your transition into you dip with in your WOD)

Accessory

7 Minute AMRAP

Rowing: In groups of 3-4, Row as many 300m sprints as possible between all of you with-in 7 minutes. Scaled members of each group will be doing 200m sprints, but they will still count as 1 full sprint. Focus on your breathing pattern, rhythm, getting the most out of each pull, being as efficient as possible etc. Go in with the mindset that you WILL row at some point through out the Open. Ask you coach about a good damper setting for you if you do not already know which setting is optimal for your best time.

read more →

02/28/2017 Haddonfield NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Complex

8 Hang Power Cleans

8 Push Press

8 Front Squats

8 Good Mornings

4 Slow Strict Pull Ups

100m Light Run

Mobilize

Squat Clean Thruster

4×8 (225/155)

Many of you do not have previous weights logged for this movement. Please be sure to this time around so we can work off of %’s next time. In the meantime, simply work by increasing to AHAP today with a weight that allows for the first two sets to be heavy, but unbroken)

Metcon (Time)

5 Rounds For Time:

12 Thrusters 95/65 (Rx+115/85)

12 C2B Pull-Ups

12 Defecit HSPU

Directly Into:

400m Run w/ Med ball on Shoulder 20/14 (or wherever you need to hold it to keep it from falling) WOD time is complete after the run.

(Expect to need to kip. You just did Thrusters and will be prefatigued. While intentional, you have to prepare yourself accordingly and plan for efficiency. Strategize before you begin the WOD as you would for the Open.)

Let’s get some of these movements out of the way earlier in the week for proper recovery…the one’s we can expect to see in the Open and likely one of them this coming week that is). You guys will be feeling on point for this weekend.

Directly Into:

400m Run w/ Med ball on Shoulder 20/14 (or wherever you need to hold it to keep it from falling) WOD time is complete after the run.

read more →

02/27/2017 CrossFit Collingswood NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Jump Squats

10 Banded Good Mornings

10 Push Ups

10 Mini Kips

10 Butterfly Sit-Ups

Mobilize

1. Leg Swings on rig inside to outside

2. :30 Russian Baby Maker

3. Coaches Additions

Back Squat

Compare to last week

1×10 @40% w/ speed

1×8 @60%. w/ speed

1×6 @70%. w/ speed

1×4 @80% (no speed on this set)

1×3 @90% (no speed on this set)

Metcon (Time)

5 Rounds (Rx+ 6 Rounds) For Time of:

10 Deadlifts (135/95 or a weight where you can do 1-2 sets unbroken)(Rx+225/155)

10 Wallballs (20/14)

10 T2B keep hands protected for the open. Keep calluses in check, wear wraps, tape etc…)

2 minute rest followed by…

1 Set Max Defecit Push Ups (Rx+ 45lb plate for each hand)
Congratulations to all Crossfit Open Athletes! You faced 17.1 head on and had so many great scores! No rest for the weary.

Right back at it.

You will be ready for 17.2 with bells on;-).

read more →

CrossFit Collingswood, Haddonfield, Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

1 Round Pizza Delivery

then…

2 rounds:

10 jump squats

5 down dog push ups

10 Light goblet squats

10 band pull aparts

10 Light KB push press (5L/5R)

10 Glute Bridges (5L/5R)

Push Press (3×3)

Weighted Chin-Ups (3×3)

Metcon (Time)

Tabatta: 20 seconds work, 10 seconds rest, for 8 rounds.

Tabata Front Squats (75/55)(rx+ 95/65)

1 min rest

Tabata Push Press (75/55)(rx+95/65)

1 min rest

Alternating Tabata Hollow Rocks & Pull Ups

2 min rest

18 Calorie Row (Rx+30 cal)

read more →

2/24/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Bench Press (5,5,3,3,3)

Build to a heavy triple.

Metcon (Time)

Modified Partner Murph

For time:

1,000m Row or 800m

100 Ring Rows

100 Partner clapping push ups

200 Air squats

1,000m Row or 800m

*Row – alternate every 250m, Run – alt every 200m

*Ring Rows – alt every 10

*Push Ups – synchronized

*Squats – alt every 25

read more →

2/23/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

: 20 Nose and Toes

100m Light Run

10 Squats

10 Push Ups

10 Light KB Swings

:20 Kipping

Overhead Squat

1×6 @60%

1×5 @70%

1×4 @80%

1×3 @85%

1×2 @85%

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Helen

Complete 3 Rounds for time:

Run 400 meters(Scale #1 200 meters)

21 Kettlebell swings (55/35) (Scale #1 35/27)

12 Pull-ups (Scale #1 banded pu’s and 8 reps)

read more →

02/22/2017 Cherry Hill, Haddonfield,Collingswood CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Jump Squats

10 Inch Worm

20 Banded Glute Activation (10 ea direction)

:20 Dead Hang From Bar

:20 Kipping

20 Single Unders

Mobilize-

1. Open Shoulders Door Stretch Style On Rig :20 ea

2. Lay on Med Ball Thoracic Stretch :30-:60

Power Snatch (6×2 starting @65% and finishing at 90%)

Metcon (No Measure)

20 minute alternating EMOM:

5 (Rx+10) Toes to Bar

30 (Rx+ 50) Double Unders

8 (Rx+)10 Touch and Go Power Snatches (75/55) (Rx+ 95/65)

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02/21/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

100m Row

10 Light KB High Pulls

10 Light Goblet Squats w/ KB

10 Scap Pull Ups

10 Squats

Mobilize

Back Squat

Back Squats w/ Speed

1×10 @40%

1×8 @60%

1×6 @70%

1×4 @80% (no speed on this set)

1×3 @90% (no speed on this set)

Metcon (Time)

Partner WOD

3 rounds for time:

250m Row Sprint

Kettlebell Front Rack Hold 2×44/35 Rx+52/44

One partner will start on the rower and one will start performing a static hold. If at any point the static hold is lost, the person rowing must pause and wait until the static hold position is regained before continuing. Alternate rowing and static hold until both partners have completed 3 full rounds.

ACCESSORY

Do first if waiting for rower

Each Partner- 2 Max reps touch and go Sumo Deadlift High Pull attempts 75/55 Rx+95/65

Followed by…

Together, both partners must work to complete 30 Pull Ups total (broken up in however the partners decide) AFAP Rx+ Rings to Chest Pull Ups

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02/20/2017 CrossFit in Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

Warm-up

5 Slow Ring Rows

10 Light KB/DB Push Press (5 each arm)

10 Light Goblet Squats w/ KB/DB

10 Sit Ups

10 Jump Squats

10 Spiderman Push Ups

Mobilize w/ heavy emphasis on shoulder girdle and thoracic med ball for 30-60 seconds

5-8 Min Pistol Progression Practice

Deadlift

Touch and Go Deadlift

1×6 @70%

1×5 @80%

1×4 @90%

1×1 @97.5-100%

Metcon (Time)

For Time:

Open Competitors- The use of DB’s vs a Barbell is up to you. If you are not yet feeling stability with the DB’s, they are recommended.

20 Burpees

20 Alternating Pistols

20 Push Press 75/55 Barbell 35/20 DB’s/KB’s Rx+50/35lbs

15 Pistols

15 Push Press

10 Pistols

10 Push Press

5 Pistols

5 Push Press

20 Burpees

ACCESSORY

50 Butterfly Sit Ups AFAP Rx+75 (meet standards. Shoulders come in front of hips at the finish of each rep)
Open Competitors…Tips

Train at the same time: Set your Fridays/Saturdays up exactly like you plan to during The Open. Figure out your schedule now and train at the same time you plan to do The Open workouts.

Prime before the workouts: – ensure you are nice and loose and then spike your heart rate

Do the met-con first: make it the number one priority so that you can crush the stressful, important part of your day, get it out of the way and then focus on the rest of your training.

Film it and/or have a judge:– ensure that you are meeting the standards on every rep.

Review your performance:– go back and review your video. Were your reps efficient, did all of them count? Were there times when you rested a bit too long? Could you have changed anything in order to get a better score?

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02/18/2017 CrossFit Gym in Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Jump Squats

30 Single Unders

10 Dips on Bench or Box

10 Push ups

10 V-Ups

Mobilize

Bench Press (3×5)

Shoulder Press (3×3)

Metcon (AMRAP – Rounds and Reps)

Open WOD 13.3 and 12.4 “Chopped”

Complete as many rounds and reps as possible in 12 minutes of:

75 Wall Balls 20/14

45 Double Unders

15 Muscle Ups or 8 Ring Rows+8 Dips On Rings

AMRAP time isn’t “chopped” in today’s WOD. Only the volume per set of each movement . I.e instead of 150 wall balls…
Accessory

Hollow Body Holds :10 on :10 off for 2 min

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02/17/2017 Cherry Hill NJ CrossFit Workout

CrossFit Turbocharged – CrossFit

Warm-up

200 meter light run

8 Burpees

Followed by:

Empty Barbell Complex of:

8 Bent Row

8 Front Squats

8 Hang Power Cleans

8 Good Mornings

Overhead Squat

3×5 @90% Superset with 3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Bent Over Row

3×5 Bent Barbell Row at you O/H Squat weight. Only drop the weight if need be for the Rows.

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#

20′ Shuttle Sprint

Deadlift, 245#

Burpees

Jerk, 155#

Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here

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02/16/2017 CrossFit Gyms in Cherry Hill NJ

CrossFit Turbocharged, CrossFit Turbocharged – CrossFit

Warm-up

12 Cals on Rower

While waiting for Rower…

2 Rounds of:

5 Slow Ring Rows

10 KB Push Press (5 each arm)

10 Goblet Squats w/ KB

10 KB Swings

10 Jump Squats

Then…

5 of each of the Metcon’s movements w/ light weight

Mobilize

Snatch

4×2 Snatch From Power Position

4×2 Snatch From Hang

4×2 Snatch From Floor @70-85%

Even more focus on optimal movement today and less with a PR mind oriented. However, with good movement a PR may likely, organically, follow.

If you feel a PR is with in close reach, go for it. That is sort of a general rule for those who may not know. We all have particular good days where the stars align. We do not want to thwart a potential PR if it might be there.

Is the bar close enough to your body?

Is your 1st pull good enough to allow an effective 2nd pull?

Is your body weight where it needs to be on the 1st pull?

Is your 3rd pull fast enough. Are you truly getting underneath the bar or riding it down?

Do you have proper breath support?

And, so on…check yourself. The above were just a few of over a dozen things to consider. Oh, having a teammate video you is never a bad thing. Make sure they video with a side view.

Metcon (Time)

5 Rounds for time of:

10 (5 ea Arm) KB Muscle Snatch 53/35 Rx+70/53

10 (5 ea Arm) KB Thruster (KB 1 arm at a time) 53/35 Rx+70/53

10 Box Jumps 24/20 Rx+ 30/24

Accessory

2 attempts Max Pull Ups (For those unable to do 10 unbroken Pull-Ups, do 2 attempts for max Ring Rows).

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2/15/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Inch Worms

10 Alternating Drop Into Split Jerks w/ ½ sec pause between each

10 Medball Cleans

:20 Nose and Toes

:10 Open Shoulders Pec Minor Stretch on Rig (both arms)

Split Jerk (6×2 @ 80-90% 3 sec pause in split first rep)

Metcon (AMRAP – Rounds)

EMOM until Failure (aka until you cannot complete the required reps in 1 min):

(20 Minute Cap)

10 Clean and Jerks 95/65 Rx+135/95lbs

10 Kipping Handstand Push-Ups

Alternate Movements each Round.

Accessory Work

1 min ME TTB

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02/14/2017 Cherry Hill NJ CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

20 Banded Glute Activation

7 Light Wall Balls

7 Light KB Swings

10 Scap Pull Ups

100m Row

:20 Dead Hang

Clean Deadlift (5×3)

Re-evaluate posture to ensure you don’t start doing regular deadlifts…make sure vertical, look forward, knees out of way, glutes firing and not too fast as we are simulating your first pull.

Metcon (AMRAP – Rounds)

7 Minute AMRAP of:

6 Chest to Bar Pull Ups

9 KB Swings 53/35 Rx+70/53

12 Wall Balls (Must hit target. Scaled must still hit a pre-designated target)

Extra Work (you and your partner have the choice to do this before or after the Metcon)

700m Row

Rx+ and Open Competitors 1000m Row
(Judge practice day for all)

You will have a partner, with one doing the full metcon while the other judges before switching. Do not worry if you have zero clue about how to judge. We will tell you what we will be looking for and what you will need to do. It is very easy and if you don’t do it well, no worries. It’s practice.

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02/13/2017 Best CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Alternating Jump Lunges

10 Push Ups

10 Squats

10 Sit Ups

:20 Russian Baby Maker (aka sit it deep squat and use elbows to push thighs outward)

:10 Hold Light DB in O/H Position 1 Hand at a Time and “Get Organized” and Stable.

Mobilize

Back Squat (5×5 Increasing)

Metcon (Time)

4 Rounds For Time (Rx+ 5 Rounds):

12 Alternating Reverse O/H Lunge W/ DB 35/20 (Rx+50/35)

12 Sit Ups W/ one of your DB’s or KB’s in hands

12 Deficit Push Ups w/ Hands on Handles of DB’s as your deficit

Bitch Work

Double Under “Flight Simulator”

5-10-15-20-25-20-15-10-5

Rx+ 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

All sets must be unbroken to continue on. You must stop and restart once completing a set

Let’s just say many of us in the community have a hunch that it is no coincidence that this video was released upon the announcement of Dumbells being incorporated into this year’s Open.

Focus on on the obvious…stability in the shoulders and stability over all.

Watch this as a reference https://youtu.be/J3DxelcaaMU .

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2/11/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Warm-up

200m Row

:30 Kipping

10 Push Ups

10 Jump Squats

10 Light KB Swings

Pendlay Row (5×5 @ 80%)

Weighted Chin-Ups (3×3 AHAP)

Accessory Work

10 minutes to establish max box jump

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

9 Toes to Bar

12 Russian Kettlebell Swings (53/35)(Rx+70/35)

15 Box Jump Overs (24/20) (Rx+ 30/24)

read more →

2/10/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

20 Banded Glute Activation

10 Squats

10 Push Ups

10 Snatch Grip Deadlift w/ empty bar

10 Snatch From Power Position w/ Empty bar

10 Power Snatches w/empty bar first round. Then @30% for 2nd round

Bench Press w/ 2 sec pause at chest (3×3 pause on the chest for first 2 reps)

Strict Press (3×3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 16.3

AMRAP 7 minutes (@ competition intensity)

10 power snatches

3 bar muscle-ups

(Scaled 1 make it Chest to Bar Pull Ups aka Masters version of 16.3)

Men use 75 lb.

Women use 55 lb.

read more →

2/9/17 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Alternating Tabata:

Double Unders

Ring Rows

10 Band Pull Aparts

10 Strict Pull Ups

10 Hollow Rocks

10 supermans

Kipping

Kipping practice – Chest To Bar – Muscle Up transition

Grace (Time)

For Time:

30 Clean and Jerks (135/95)

Accessory Work

30 Man-Makers + 100 Flutter Kicks

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02/08/2017 CrossFit Classes in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of Empty Barbell Complex…

Muscle Clean

Push Press

Back Squat

Good Mornings

10 Scap Pull Ups

10 Push Ups

Mobilize

Deadlift (3,3,3,2,1 @90% )

Metcon (Time)

For Time:

Buy In: 500m Row

Then 4 rounds (5 For Rx+) of:

5 shoulder to overhead (135/95) (rx+155/115

10 Touch and Go Deadlifts (135/95) (rx+155/115)

15 Pull Ups (Rx+ Rings to Chest Pull Ups)

Cash Out: 25 Burpees
Accessory

6 Minute AMRAP of:

Farmers Walk 50/30 db’s (or 53/35 kbs) (Rx+70/53 kbs) in single file lines with no more than 4 people in Rx+ line and no more than 6 in all other lines

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02/07/2017 CrossFit Turbocharged in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

:20 Nose and Toes on Wall

10 V-ups

10 Scap Pull Ups

:20 Dead Hang From Rig

Mobilize

Hang Clean + Clean

6 sets to find max.

Metcon (Time)

25 Hang Power Cleans For Time (135/95) (Rx+155/115)

5 min time cap

1 minute rest after the last person is finished and then…

Metcon (AMRAP – Rounds)

17 Minute AMRAP:

7 Strict Handstand Push ups

9 Knees to Elbow

21 Unbroken* Double Unders

*If you are doing this Rx+, this means when you trip up, you must start over and complete 21 double unders in a row before moving on. Consider total volume before you begin and scale accordingly

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02/06/2017 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds Of:

10 Squats

10 Spiderman Push Ups

10 Alternating Light DB Snatch

10 Inside to Outside Leg Swings On Rig (5 each)10 Single Leg Bridges (5 each)

Front Squat

4×3@ 90% + 2×10 @40% of the weight you used for the 4×3.

Metcon (Time)

Partner WOD

5 Rounds For Time Of (4 Rounds For Beginners):

12 DB Snatch From Floor (KB is ok for those not doing the open) (35/20) (rx+ and non-scaled Open competitors 50/35) Switching Arms After 6 Reps.

Wall Balls Partner is doing wall balls until partner #1 is done with their 12 Snatches, then switch roles until both partners have done 4-5 rounds of Snatches complete.

Street Cred:

Battle Rope 75 standard double wave AFAP. Rx+150 total…75 standard double wave and 75 alternating arm waves.

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2/4/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 inch Worms

:20 Nose and Toes

10 Hollow Rocks

10 Alternating Jump Lunges

10 Med Ball Cleans

Strict Press + Push Press (2 Strict press + 1 push press)

Push Press Weight should be heavy enough that you need to do a push press in order to get that 3rd rep

Metcon (Time)

4 Rounds For Time (rx’d 5 rounds):

10 Alternating Reverse Lunges w/ Barbell in Front Rack (95/65) (Rx+ 135/95)

10 Burpeea Over Bar

7 Push Jerk (95/65) (Rx+135/95)

Accessory Work

Beginners- 5-10 minutes to practice rope climbs

Int-10 rope accents 5 min time cap.

Rx+10 rope acceants + 10 legless rope accents 5 min time cap.

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02/03/2017 CrossFit Workouts Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Warm-up

5 Wall Walks

10 Inch Worms w/ Push Up

5 light SDHP w/ KB

10 DL w/ KB

:10 Hollow Body Hold

:10 Superman Hold

Mobilize

Deadlift (5×3 Deadlifts @90%)

Metcon (Time)

*Accessory to be done prior to metcon

6 minute Shuttle Runs Sprints in single file groups of 3. There and back. Your rest is while the others in your line are running. We are adding only 1 extra minute to our last set of sprints. You got this.

Metcon

4 Rounds for time:

8 Deficit HSPU on 2” of plates (rx+on 2 stacked 45lb plates. In other words 4, 45lb plates all together)

12 KB SDHP (53/35) (rx+ 70/53)

16 Sit Ups

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2/2/17 CrossFit New Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Spider-Man Push Ups

10 Front Squats w/ Empty Barbell

10 Push Press w/ Empty Barbell

10 Scap Pull Ups

:10 kipping

Bench Press (3×5 superset with 10-20 push ups on rings )

Fran (Time)

21-15-9 for time:

Thruster 95/65

Pull-ups

Recommendation- File any calluses and/or protect hands

Accessory Work

30 Ski with Bands (Rx+100)

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02/01/2017 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Sit Ups

20 Banded Glute Activation (10 each direction)

10 Alternating Lunges

:20 Dead Hang from Rig

:20 Push/Pull (kipping focusing on ROM in shoulders)

Mobilize with PVC

Power Snatch

1 Power Snatch from floor + 1 Hang Power Snatch (above knee)

@75% current 1RM Snatch x5

Metcon (No Measure)

Groups of 3 Partner WOD

15 Min EMOM (Rotate stations with partners every minute)

8 O/H Squats

10 Toes to Bar

:30 Burpees

Bitch Work

30 Cals on Rower (rx+50 Calories on Rower. 1, 30 second rest after first 25 cals)

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01/31/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Push Ups

10 Alternating Lunges

10 Scap Pull Ups

:20 Dead Hang On Rig

10 leg swings each side holding rig or wall (inside to out)

5 min Pistol progression practice

Mobilize

Back Squat (4×3 @90% , then 3×10 smooth, heavy and unbroken)

Metcon (Time)

(Beginners 1 round of each “girl”)

200 m Row

1 Round of “Barbara”

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

—————

400 m Row

2 Rounds of “Mary”

5 Handstand Push ups

10 Alternating Pistols

15 Pull ups

—————

600 m Row

3 Rounds of “Cindy”

5 Pull ups

10 Push ups

15 Squats

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01/30/2017 CrossFit Gyms in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 push ups

10 Jump Squats

10 Good Mornings with empty bar

10 Push Press with empty bar

:20 Single Unders

Mobilize

Misfit Athletics Clean Complex (4 sets)

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk = 1

compare to past weight/scores

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Beginners- Box step ups are always okay. Scale the barbell weight to your shoulder to overhead capacity, not the deadlift

Extra Work

Rx+ and those ready only, after 3 minutes rest, 150 Dubs

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1/28/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

8 Cal on Bike

10 Split Jerk w/ hands on hips

10 of each movement in the wod with an empty barbell

Mobilize

Split Jerk (5×2 , 3 sec pause first 3 sets)

Metcon (Time)

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (scaled body wieght or ½ body weight)

Bench press: body weight (scaled ¾’s body weight or half body weight)

Clean: 3/4 body weight (scaled ½ body weight or 1/4th body weight)

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01/27/2017 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Alternate Lunges

10 Push Ups

10 Scap Pull Ups

:20 Dead Hang on Rig

10 Leg swings outside to inside with each leg while holding rig or wall

:20 Samson Stretch (each side)

Mobilize

Weighted Chin-Ups

Weighted chin ups 3×3 Check previous weight and lets shoot for a 5 % increase for those who are ready today. Do not allow complacency i.e., to use the same weight you did last time simply because you “think” it is all you can do.

Then (Or the movements in reverse order. Either way):

Bulgarian Split Squat

Bulgarian Split Squat 3×5 Heavy and Stable on each leg with one foot on bench or box and dbs or kbs at a moderate weight. For those who are now getting the hang of this and doing the movement correctly, it’s time to bump up the weight to 70-80% .

Metcon (Time)

5 Rounds For Time:

Buy in: 50 Air Squats

15 Deficit Push Ups on plates (rx+ on minimum 45lb plates or on rings lowered 3” from ground)

10 Dips on rings Kip for efficiency and speed if you are planning to do the Open.

8 2 Pull ups + 2 Toes to Bar Repeat. In other words, 16 reps total between the 2 pull up followed by the 2 T2B. Repeat this way of alternating back and forth until you complete the set of 16 movements on the bar

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01/26/2017 Cherry Hill NJ CrossFit workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Front Squats with Med Ball

10 Med Ball Cleans

10 Push Ups

10 Crunches

20 Mountain Climbers

Mobilize

Hang Power Clean (6×3 @80-90%)

Metcon (Time)

5 Rounds For Time:

8 Med ball clean with ball slam (20/14) Ensure speed on the 2nd pull to help reinforce good squat clean technique.

8 Med ball crunches (20/14) Pinch med ball between thighs. Have your feet touch the mat in between each crunch

8 Power Jerk (135/95) (rx+ 155/115) note that we didn’t say push press. Ask your coach for help on the movement. Remember “dip, drive, dip”

Accessory

3×8 Plate to overhead from hips with 2 second essentric slow down on way back to hips (45/25)

Focus on using your traps to help you get the weight over head. Your shoulders will already be pre-fatigued.

read more →

1/25/17 CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Warm-up

10 Banded Good Mornings

10 Jump Lunges

10 Sit-ups

10 Spiderman Push Ups

Deadlift (Heavy set of 5-7)

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

50 Double Unders (90 second cap…meaning stop at 90 no matter what and move on)

15 Deadlifts (225/155 or 185/135)

3 minute AMRAP:

50 Double Unders (90 second cap…meaning stop at 90 no matter what and move on)

15 Deadlifts (225/155 or 185/135)

15 Burpees

Rest 2 minutes

3 minute AMRAP:

50 Double Unders (90 second cap)

10 Deadlifts (275 or 225/185 or 155)

10 Burpees

Rest 2 minutes

3 minute AMRAP:

50 Double Unders (90 second cap)

5 Deadlifts (315 or 275/225 or 185)

5 Burpees

Rx+ only add 1 more 3 minute AMRAP after 2 minute rest:

50 Double Unders (90 second cap)

3 Deadlifts (340/315)

30 Cals on Rower

Accessory Work

1 Max Hollow Body Hold (Fight for it! Fight the burn!)

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01/24/2017 CrossFit Gym in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of:

10 Jump Squats

10 Med Ball Clean

200m Row

10 Push Ups

Mobilize

Front Squat

5×3 @90 followed by 3 attempts at a 1 rep O/H squat of your body weight. Beginners ½ of your body weight.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
“Fight Gone Bad” Re-Test

As a reminder, during this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today’s scaled version is 3 rounds. 5 rounds for those ready. Make us proud by one of you beating multiple time CrossFit Games Champion, Rich Froning’s score of 500;-). For real though, beat your previous score.

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01/23/2017 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

10 Squats

20 Banded Glute Activation (10 each side)

10 Single Leg Bridges (5 each leg)

5 Wall Walks

Snatch

Take 12 Minutes to work up to a 1rm Snatch. Don’t go past what you can do safely with good movement.

Handstand Walk

*To be done prior to METCON*

Handstand Walks 5-10 minute practice. Rx+ Complete 50ft with-in that time frame. Beginners working HS Balance on the wall.

Metcon (Time)

For Time:

40 KB Snatch 20 each arm broken up however you’d like (53/35)(Rx+70/53)

40 Wall Balls (20/14)

500m Row

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1/20/17 CrossFit Turbocharged Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

8 Spiderman Push Ups

10 Clean and Press Light KB (5 each side)

10 Scap Pull ups

:10 Dead Hang on Bar

:30 Shoulder PVC Mobilization

Push Press (5×3 AHAP)

Overhead Squat (3×8 Heavy, Smooth, and Unbroken)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Chest to Bar Pull-Ups

5 Push Jerks (135/95lbs) (rx+155/115)

10 Chest to Bar

10 Push Jerks

15 Chest to Bar

15 Push Jerk

Accessory Work

15 Single Leg Burpees with each leg

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1/19/17 Cherry Hill NJ CrossFit

CrossFit Turbocharged – CrossFit

Warm-up

5 of each movement in the Meton

Deadlift (3,3,3,2,2,1 – Build to heavy single for the day)

Metcon (AMRAP – Rounds and Reps)

Open WOD 14.4

14 minute AMRAP:

60 Calorie Row

50 Toes to Bar

40 Wall balls (20/14)

30 Power Cleans (135/95)

20 Ring Muscle Ups (Scaled: Bar Muscle ups or 15 Chest to Bar Pull ups followed by 15 Ring Dips)

read more →

1/18/17 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worm with Push Up

10 Jump Squats

:10 Nose and Toes

10 KB Bent Row (5 each arm)

10 KB Muscle Cleans (5 each arm)

Bench Press (3×5 @ 90% superset w/Bent Row)

Pendlay Row (3×5 @ 90% (immediately after bench press))

Metcon (Time)

21-15-9

Burpee Box Jump Overs (24″/20″) (rx+30/24)

Hang Squat Cleans (135/95) (rx+155/115)

Handstand Push-Ups

Accessory Work

4 sets of 10-15 second L-hang from bar w/ 15 second rest in between each. Scaled 1 hold Leg Lift position instead of L-Hang

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01/17/2017 Cherry Hill NJ CrossFit Gym

CrossFit Turbocharged – CrossFit

Warm-up

Empty Barbell Complex (or PVC)

8 Good Mornings

8 Hang Power Snatch

8 Clean Deadlifts

8 Clean Pulls from mid shin

8 O/H Squats

Snatch + Hang Snatch (3 Sets: 1 Snatch from floor + Max Rep Hang Snatch)

Metcon (Time)

4 Rounds For Time:

50 Double Unders

12 Sumo Deadlift High Pulls (95/65) (rx+135/95)

5 Power Snatch from power position (Bar in hip pocket, ¼ squat. Do not rush these. If your SDHP weight is too heavy for you to perform these snatches with good movement, adjust the SDHP weight accordingly)

Cash Out: 4 Minutes Max Wallballs

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1/16/17 New Jersey CrossFit

CrossFit Turbocharged – CrossFit

Front Squat (4×3 @ 90%)

Bulgarian Split Squat (2×8 AHAP)

Metcon (7 Rounds for reps)

14 Min Alternating EMOM:

:30 ME Clean and Jerk (135/95) (Rx+155/115)

6 Muscle Ups

read more →

1/14/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Strict Press (4×3 @ 90%)

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 12.3

(masters style except for RX+ who will do the full 18 minutes. Others may ask your coach if you’d like to do all 18 minutes. The season is among us folks)

14-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9. Toes to Bar (knees to elbows scaled)

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01/13/2017 Cherry Hill Nj CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

200m light run

:20 Nose and Toes

10 Squate

10 Scap Pull Ups

Deadlift

Deadlift 5×3 @90% followed by 1 set of 10 at 60% smooth, heavy and unbroken

Metcon (Time)

3 Rounds for time:

12 Strict Handstand Push-Ups

16 Alternating Pistols

20 Pull-Ups

Cash Out: 800 Meter Run

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01/12/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Inch Worms

200m Row

10 Squats

:20 Hold Bottom of Squat

10 Clean Pulls w/ empty barbell

10 Power Cleans w/ empty barbell

10 Good Mornings w/ empty barbell

Power Clean

Power Clean 3×3 @70-80% with 3 seconds to get to low hang position and then explode from there. The goal here is to allow you the time to consciously organize yourself to get into the proper positions. By taking 3 full seconds to get above the knee with the best movement possible and to go from above the knees into the best possible 2nd pull.

Plus 3×3 standard power clean @90%

No slowing down in these sets. Don’t over think these sets. You are now set up for success from the previous sets.

Metcon (Time)

5 Rounds of:

300m Row, Give it everything you’ve got with each 300m’s

1 min rest in between each set of rowing, but only after completing

6 Hang Power Cleans (135/95) (Rx+ 8 reps at 165/125)

Rx+ rest 1 minute (with out cleans) and add 50 cals on rower

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01/11/2017 Cherry Hill NJ CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Split Jerks With Hands on Hips

10 Sit Ups

10 Jump Lunges

Bench Press

3×5 Bench Press @80-90%

Then

5×2 Split Jerk @60% with 3 second pause when locked out on first rep of each set only.

Metcon (Time)

Interval:

Sprints 5 minute AMRAP of:

Shuttle runs aka Sprints down and back in 3 single file lines. Your rest happens when the others in your line are sprinting.

3 minutes rest followed by…

Metcon

(Rx+ add 10 reps to each movement)

For Time:

40 Front Rack Reverse Lunge (20 each Leg) (95/65) (rx+ 135/95)

30 Sit Ups With Med Ball (20/14)

20 Push Ups

10 Thrusters (95/65) (rx+ 135/95)

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01/10/2017 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Snatch Warm Up w/ PVC or Empty Bar

Tall Snatch plus 1 O/H Squat

Muscle Snatch plus 1 O/H Squat

Power Snatch plus 1 O/H Squat

Squat Snatch plus 1 O/H Squat

10 Burpees

Snatch

Snatch 4×1@80-90% + Snatch Pull 4×1 @100% + Snatch Deadlift 4×1 @110%

When you don’t see power or squat before the word Snatch, know that it means whichever is going to allow you to get under more weight. Ideally it would be a squat snatch for those who are more advanced.

Metcon (Time)

Metcon

4 rounds of:

1 minute Double Unders

1 minute Power Snatch (135/95, aim for 8-10 reps each round. Newer members aim for 4 good ones)

1 minute Burpee Pull Ups

1 minute Rest

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01/09/2017 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Row-LING 3 attempts at landing on 100 meters

10 Push Ups

10 Jump Squats

5 Ring Dips find appropriate sized band if scaling. Scaled version 2 dips on box

Back Squat (5×5 @90%)

Metcon (AMRAP – Rounds)

Interval

4 Minute AMRAP in groups of 4 of:

Rope Climbs …3 people rest while one works. Rx+ work in groups of 2-3

Metcon (With-Out Partner)

7 Minute AMRAP of:

10 Kipping Ring Dips

100m Row

10 Ski with Bands AKA “Snap Downs”. Keep that phrase in mind to help you stay fast and explosive

Accessory

Rx+ and those with permission only- 3 minutes AMRAP Fireman’s carry partner for 20’ and then switch

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1/7/17 South Jersey CrossFit

CrossFit Turbocharged – CrossFit

Strict Press (5×3 (3rd rep of each set being a push press))

Metcon (Time)

For Time:

18-12-6-12-18

Front Squats (135/95)(RX+155/110)

Lateral Burpees over bar

Alternate TTB & Pull Ups every 3 reps

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1/6/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Bulgarian Split Squat

Metcon (Distance)

20 Minute EMOM:

Minute 1: 8 Box Jumps (24/20) (Rx+30/24)

Minute 2: 8 HR Push Ups + 10 Butterfly Sit Ups

Minute 3: 8 Ring Rows

Minute 4: 10 KB Swings 53/35 (Rx+70/53)

Minute 5: Max Effort Farmer’s Carry (AHAP)

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1/5/17 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

Front Squat (Max Effort Sets)

“Joshie” (Time)

Hero WOD

“Joshie” Joshua Whitaker

3 rounds for time:

40#/25 DB or 44#/26 KB snatch, 21 reps, right arm

21 L Pull-ups

40#/25 DB or 44#/26 KB snatch, 21 reps, left arm

21 L Pull-ups

For Rx’d is full squat snatch. Keep the front squats you will do in the strength portion of class in mind before deciding whether or not you will scale or not.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007

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01/04/2017 Cherry Hill Nj CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of Empty Barbell Complex of:

8 Muscle Cleans

8 Push Press

8 Front Squats

8 Good Mornings

8 Barbell Row

Clean and Jerk (Or 10 Minutes to find your 1rm Clean and Jerk)

Metcon (Time)

Buy In:

600m Row

21-15-9 (scaled 15-9-7) for time of:

Power Clean

Thruster

Bent Barbell Row

(135/95 for all 3 movements) (rx+165/110)

Accessory

L Sit On Rings 3 sets of 5 seconds. Rx+4 sets of 10 seconds. Scaled do 20 V-Ups.

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01/03/2017 CrossFit in Cherry Hill Nj

CrossFit Turbocharged – CrossFit

Weighted Pull-ups

Weighted Chin Ups 3×3

Followed by…

Walking Lunges With Barbell on Back 3×8 Heavy. Not Metcon weight. Take it off of the rack and have your cleared space prepared in advanced by working with a group. Be prepared to potentially drop the bar as you would with a failed back squat attempt. That said, the goal is to do 3×8 as heavy as possible ideally with out failure today.

Metcon (Time)

Partner WOD

Partners get to split as they’d like so long as each partake in at least 5 reps of every set in the WOD

For time:

100 Squats

20 HSPU

75 Squats

30 HSPU

50 Squats

40 HSPU

25 Squats

50 HSPU

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01/02/2017 Cherry Hill CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of-

10 Banded good mornings

10 Jump Squats

10 HR push ups

10 Single leg bridges (5 each leg)

Deadlift (3-3-3-2-2-1)

Focus on pressing off of the ground with your legs. Also focus on a neutral spine. Now that you know not to round your backs, many tend to hyperextend at the back with too much arch going the other direction now. This is not only not as efficient as possible, but is bad form that can lead to injuries down the road. “Pin the ribs down” , “imagine you are bracing yourself for a punch to the gut”, whatever resonates with you, find a way to remember. This will keep your spine neutral along with proper breath support

Metcon (Time)

*Compare to your score on 11/08/2016*

5 Rounds For Time:

20 Wallballs 20/14lbs (rx+30 reps)

15 Plyo push ups Need hands to only clear floor on this explosive push up before going back down (rx+25 reps)

10 Pull ups (rx+20 reps)
Accessory:

Midline work-

Tabata hollow body holds (20 seconds on 10 seconds off. 2 minutes of a full Tabata round aka ½ of a full Tabata. Rx+ do full 4 minutes of Tabata hollow body (rx+ add 20 Strict L-sit Pull ups)

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12/30/2016 CrossFit in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

Barbell Only or PVC Snatch Warm Up

2 Rounds of:

1 Tall Snatch, 1 O/H Squat

1 Muscle Snatch, 1 O/H Squat

1 Power Snatch, 1 O/H Squat

1 Squat Snatch, 1 O/H Squat

20 Dubs

Snatch

Misfit Snatch Complex x 5 Snatch, O/H Squat, Snatch From Hang, O/H Squat. Look to improve your score from last time. Ideally this is a Squat Snatch, but scale by doing power snatch.

Metcon (AMRAP – Reps)

2 Rounds of:

AMRAP 6 Minutes:

5 Muscle Ups (Ring or Bar) )Scaled you choose to do pull up portion of MU only or Dip portion of MU only based on perceived weakness. In this case, meaning, work your weakness

10 Thrusters (95/65) (Rx+115/75)

50 Double Unders

Rest 2:00

Start over with full intensity after rest

Score is total reps

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12/29/2016 CrossFit Training in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 KB Swings light

10 Jump Squats

10 Scap Pull Ups

10 Push Ups

Front Rack Lunge (5×3 Pause the bottom of each rep for the 1st set)

Metcon (AMRAP – Rounds)

15 minute AMRAP of:

10 Kettlebell Swings (53/35) (70/53)

10 KB Walking Lunges (same weight as above. Hold as you would for a goblet squat)

10 Pull Ups

Rest :30 between each round

Bitch Work

Row 300m, Bike 18 Cal, rest 30 seconds. Repeat for a total of 2 rounds.

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12/28/2016 CrossFit Workouts Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

10 Med Ball Cleans

10 Alternating split jerks with hands on hips

10 Push Ups

10 Banded Good Mornings

Split Jerk (5×3 w/ 3 second pause when locked out)

Metcon (Time)

4 Rounds For Time:

15 Bar Facing Burpees

12 Deadlifts (135/95) (rx+165/110)

9 Hang Power Cleans (135/95) (rx+165/110)

6 Push Jerks (135/95) (rx+165/110)

3 min rest followed by…

Accessory/Midline Work

3 sets of…

8 Toes 2 Bar followed by 10 Russian Twists with Med Ball (20/14). Rest 1 min between each set. Grip strength will be biggest issue with T2B due to Deads. Lock it in tight or scale if need be.

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12/26/16 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit

Double-Unders (Skill/Max Effort)

Metcon (Time)

The 12 Days of Fitness:

1- Clean & Jerk (225/150#)

2- Muscle Ups

3- Box Jumps (30/24)

4- Hang Squat Snatch (115/75#)

5- Bar Facing Burpees

6- Push Press (115/75#)

7- Pistols (Alternating)

8- Toe to Bar

9- Wall Ball (20/14#)

10- C2B Pullups

11- HSPU

12- Front Squats (225/150#)

round 1 C&J

round 2 – 2 MU, 1 C&J

round 3 – 3 Box Jump, 2 MU, 1 C&J… etc…

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