CrossFit Turbocharged – CrossFit Haddonfield NJ

Metcon (AMRAP – Rounds and Reps)

Workout of the Day

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:

Pull-Ups x 5 reps
Burpees x 5 reps

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:

Row 150 Meters
Heavy Kettlebell Swings x 15 reps

CrossFit Turbocharged – CrossFit Training Cherry Hill NJ

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

Metcon (Time)

WOD

50 sit ups
12 overhead squats 115/75
40 sit ups
10 overhead squats 115/75
30 sit ups
8 overhead squats 115/75
20 sit ups
6 overhead squats 115/75
10 sit ups
4 overhead squats 115/75

CrossFit Turbocharged – CrossFit Best in Cherry Hill

Double-Unders

Metcon (Time)

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

Complete the following as quickly as possible:

Run 400 Meters
50 Double-Unders
15 Toes to Bar

CrossFit Turbocharged – CrossFit Gyms in New Jersey

(No Measure)

Four sets of:

Shoulder Press x 3 reps
Weighted Pull-Ups x 2 reps
Rest 90 seconds

Metcon (Time)

WOD

Complete rounds of 21, 15 and 9 reps for time of:

Shoulder to Overhead (115/75#)
Pull-Ups

CrossFit Turbocharged – Where to train CrossFit in South Jersey?

(No Measure)

4 sets of:

Side Plank Hold x 1 min each side
Front Raise X 8 each arm
Side Raise X8 each arm
Band Pull Aparts X 10

Metcon (Time)

For time:

400 Meter Run
30 Front Squats (Heavy)
30 Burpees
400 Meter Run

(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

CrossFit Turbocharged – CrossFit Cherry Hill NJ

Deadlift

Three sets of:
Deadlift x 6reps
Rest 90 seconds
Ring Dips x 12 reps

Metcon (AMRAP – Rounds and Reps)

WOD

3 rounds of:

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

lateral bar hops x 12
Hang Power Clean x 9 (155/105#)
Jerk x 6 (155/105 lb.)

CrossFit Turbocharged – Cherry Hill CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

Black Out AMRAP

Run 400 Meters

Followed By 2 Rounds Of:

5 shoulder to overhead 155/95
10 deadlifts 155/95
15 sit ups

Coaches’ Notes:

CrossFit Turbocharged – Cherry Hill CrossFit Gym

Back Squat (3 rm)

Metcon (Time)

WOD

For time:
Power Snatches, 15 reps (95/65#)
Rest 2 minutes
Power Snatches, 12 reps (95/65#)
Rest 2 minutes
Power Snatches, 9 reps (95/65#)

Cash Out 800 Meter Run

Coaches’ Notes:

CrossFit Turbocharged – Haddonfield CrossFit

Power Clean (5 x 1.1.1 Rest 5-7 Seconds Between Singles)

Metcon (No Measure)

Every minute, on the minute, for 16 minutes:

Even minutes – 25 double unders
Odd minutes – 10 Burpees

CrossFit Turbocharged – Cherry Hill Best CrossFit

Pendlay Row (5×5)

Fran (Time)

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

Coaches’ Notes:

I am officially inducting you, as the first person in the CrossFit Supercharged Hall Of Fame.