Tag Archives: Camden County Crossfit

06/19/2014 CrossFit Training in Collingswood

CrossFit Turbocharged – CrossFit Training in Collingswood

Metcon (Time)

Wod

Four rounds for time of:

Row 400 Meters
Run 400 Meters
This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower head right out the door for your run and the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.

06/18/2014 CrossFit Classes in Haddonfield

CrossFit Turbocharged – CrossFit Classes in Haddonfield

Double-Unders

Take 10-12 minutes to practice double unders or , Kipping Pull-Ups, or HSPU

Metcon (Time)

WOD

Seven rounds for time of:

7 Handstand Push-Ups
7 Burpees
7 v ups
7 Pull-Ups

06/17/2014 Collingswood CrossFit

CrossFit Turbocharged – Collingswood CrossFit

Metcon (AMRAP – Rounds and Reps)

WOD 1:

On the minute, every minute, for 12 minutes:

Thruster x 2 reps
(take the weight from the floor for every rep)
(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes

Rest exactly 5 minutes, and then . . .

WOD 2:

On the minute, every minute, for 12 minutes:

20 Double-Unders + Max Reps Push-Ups

06/16/2014 CrossFit Locations in Cherry Hill

CrossFit Turbocharged – CrossFit Locations in Cherry Hill

Power Clean (work up to a 1-RM)

Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

Metcon (Time)

WOD

Five rounds for time of:

135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 rep

06/14/2014 South Jersey CrossFit Gym

CrossFit Turbocharged – South Jersey CrossFit Gym

Metcon (AMRAP – Rounds and Reps)

Workout of the Day A. In teams of three, complete as many rounds and reps as possible in 15 minutes of: Wall Ball Shots x 10 reps Box Jump Overs x 10 reps Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: Pull-Ups x 5 reps Push-Ups x 10 reps For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time

Coaches’ Notes:

Yesterday I posted a video to get you inspired to make that change in your life you have always wanted to. Today we will take it back a few speeds and go with some ole fashion fist fights. Today is team day, with 3 people teaming up for a CrossFit trifecta. I found an ESPN top 10 of teammates fighting each other when words just wouldn’t cut it anymore. Oh how i love thee internet fun zone. No fighting if your partner isn’t squatting low enough.

06/13/2014 South Jersey CrossFit

CrossFit Turbocharged – South Jersey CrossFit

Snatch (6×1 with 2 second pause above the knee )

Metcon (Time)

WOD

50dubs
6 front squats 185/115
45 dubs
6 front squats 185/115
40 dubs
6 front squats 185/115
35 dubs
6 front squats 185/115
30 dubs
6 front squats 185/115

Coaches’ Notes:

My daily morning scroll down the catacombs of Facebook posts full of peoples food, creepy selfies, and videos of cats skateboarding, turned quickly around. My main man Joe Rogan said hello with this call to be the hero of your own movie. Don’t be afraid to pull the trigger on that thing you always wanted to do my friends. clicky below, or click it tomorrow or the next day, you will eventually get around to it right?

06/12/2014 Cherry Hill CrossFit Locations

CrossFit Turbocharged – Cherry Hill CrossFit Locations

Shoulder Press (Five or Six sets)

Rest 2 minutes between sets

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Lucky Sevens (AMRAP – Rounds and Reps)

7 minutes AMRAP of:

7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg) Russian style

Coaches’ Notes:

Ultra mega sick rad killer righteous announcement for tonight’s classes. We have my bros Anthony Campbell (former army ranger), Sammy Colon, ( both Philly locals) who are walking across America to raise money and awareness for a non-profit organization called Steve’s club. They target at-risk youth through fitness, specifically CrossFit. These guys started their journey a few weeks ago with one foot in the Atlantic Ocean and have already changed lives, stopping by multiple CrossFit boxes before getting to ours tonight. Also coming though is Chelsea Mulloney, who is running the show from home base, spreading the word about advance across America, handling all the social media, and making contact with future stops along the way for they guys. She plans on meeting up with them at some point during their long journey to put some miles in as well. What these guys/gal are doing is truly inspiring to me. Helping other people who struggle in whatever form or fashion is a huge part of my life and to see that it has prominence in theirs, it made me instantly passionate about their mission. Come by the gym tonight and show them how we roll at CrossFit Supercharged/Turbocharged. Here is their link below if you want to donate. Although I will have some incentive to those who donate Thursday night when the guys are at the box.
To Donate to Advance Across America click HERE

06/11/2014 CrossFit South Jersey

CrossFit Turbocharged – CrossFit South Jersey

Deadlift (Take 10-12 minutes to work up to 85% of your 1-RM)

Metcon (Time)

WOD

Every four minutes, for a total of 5 sets, complete the following as quickly as possible:

Deadlift x 3 reps (use approximately 85% of your 1-RM)
Toes to Bar x 8 reps
Sprint 200 Meters

(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

Coaches’ Notes:

It took me a while to find the right video that matched how I typically teach the Deadlift. There is more then one way to skin a cat ( who came up with that, are there people in far off lands skinning cats?) but I wanted use an example that would match up with what you guys will here during the WOD demo at the board. Clicky click below for a preview into tonight deadlifts

06/10/2014 CrossFit Classes in Cherry Hill NJ

CrossFit Turbocharged – CrossFit Classes in Cherry Hill NJ

Split Jerk (Take 12-15 minutes to build to a heavy Split Jerk)

Metcon (Time)

WOD

Three rounds for time of:

Thrusters x 8 reps (135/95#)
Kettlebell Swings x 12 reps (32/24kg)
Pull-Ups x 14 reps

Coaches’ Notes:

I believe I have posted this video some time over the past year, but it is my favorite in regards to covering all the bases for what to do and what not to do when performing a thruster.

Taking the time to slow the movement down a bit and hit all of these fine points, it will result in a safer, and more then likely faster and more effective workout. Open up your ear holes to the former champ preach some CrossFit/thruster gospel

Coach Jerry

06/09/2014 Marlton NJ CrossFit

CrossFit Turbocharged – Marlton NJ CrossFit

Power Clean (5 x 1.1.1 (rest 10 seconds between singles))

Metcon (No Measure)

WOD

Every three minutes, for a total of five sets, complete the following:

Power Clean x 6 reps (use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 200 meters

Coaches’ Notes:

The response from our members (both turbo and super) so far about the Olympic lifting seminar on Sunday June 22nd has been huge. All the money generated from the seminar will be used to send Coach Danielle and I to nationals in Utah.

So from both of us we would like to thank everyone who has donated so far, and to those who will be in the future (this seminar will sell out).

This is a great opportunity to get the barbell in your hands for an extended period of time and learn the intricacies of the lifts. The seminar will run form 11-4ish and is $35 per athlete. We cant wait to take you guys to next level!!!!!

Coach Jerry