CrossFit Turbocharged – Best CrossFit Gym in South Jersey

Power Clean (12 mins to build – 2 second pause at the knee)

Metcon (Time)

WOD

Five sets for times of:

Power Clean x 5 reps (155/105#)
Box Jumps x 15 reps (24″/20″)

Rest 2 minutes

Coaches notes:

CrossFit Turbocharged – CrossFit Classes in Cherry Hill

Hang Snatch (5×2)

Metcon (Time)

WOD

For time:

10 HSPU
1 Pull-Up
9 HSPU
2 Pull-Ups
. . . and so on, down to,
1 HSPU
10 Pull-Ups

CrossFit Turbocharged – CrossFit Workouts Cherry Hill

Back Squat (4 x 6 reps – 3 second decent)

Metcon (AMRAP – Rounds and Reps)

WOD
In teams of two, complete as many rounds and reps as possible in 10 minutes of:

20 Wall Ball Shots
200 Meter Run

Coaches’ Notes:

Let me tell you how fired up I was on Saturday (still am). We had so many great athletes represent our gym & it seemed like all the other gyms felt right at home in our box.

It’s these kinds of moments that make us coaches feel truly blessed and proud of what we do. Words can’t explain, screw that, excellence, pride, camaraderie, virtuosity, brother/sisterhood, family, and confidence are all words that describe who we are.

(writing this last sentence made me come to the realization of how horrible at spelling I am, that moment where even the computer in all its infinite knowledge can’t seem to find what word the idiot caveman is trying to knuckle type onto the keypad).

Anyway proud coach signing off.

-Coach Jerry

CrossFit Turbocharged – CrossFit Workouts in South Jersey

Split Jerk (Take 15 minutes to work up to a heavy Split Jerk)

Metcon (AMRAP – Rounds and Reps)

WOD

Complete as many rounds and reps as possible in 15 minutes of:

Wall Ball Shots x 10 reps
Box Jumps x 20 reps
Run 200 Meters

CrossFit Turbocharged – Best CrossFit in South Jersey

Overhead Squat (3×5)

Three sets of:
Overhead Squats x 5 reps
Ring Dips x 10 reps
Rest 3 minutes

Metcon (Time)

WOD

In teams of two, partners alternate rounds to complete three each of:

Toes to bar x10
Kettlebell Swings x 15
200 meter run

CrossFit Turbocharged – CrossFit Classes in Cherry Hill NJ

Clean Pull (Five sets: x 1.1.1)

(rest 10 seconds between singles – weight should exceed your 1-RM clean)

8 Ring Rows

Rest 2 mins

Metcon (Time)

WOD:

Five rounds for time of:

5 Power Cleans (use 65% of 1 rm)
Pull-Ups x 10 reps

Coaches’ Notes:

Well, it’s close to game time y’all.  Before I talk about this weekends Partner Throwdown, let me take a quick second to congratulate and commend all who did the Broad Street Run this weekend.  There certainly wasn’t any shortage of you!

I must say, I am a lucky guy.  This past Saturday I had the pleasure of promoting many of our Brazilian Jiu-Jitsu students to their next rank.  It is no small feat to move up in rank in this particular martial art.  It is anything but watered down and students must be hard working and ambitious.

I couldn’t help but stop to appreciate how grateful I am…I get to be surrounded by motivated, ambitious, hardworking individuals who do tremendous things with a smile on their face.  I can’t think of a weekend where one of you aren’t involved in some type of competition or physical event.  Misery loves company, but ambition loves company as well.  Everyone is constantly inspiring one another whether it be at a Daddis MMA gym or CrossFit Box.  You all definitely inspire me.  It’s a beautiful thing!

Okay, back to the Throwdown.  It’s time to start getting your communication on with your partner (if you have one.  If not, as soon as you do, have a nice long chat with them and talk strategy if you both agree on one).  If you don’t know your partner well, just getting to know their demeanor, their mannerisms and tone of voice is of help ahead of time.

Ideally, you’d be able to read each other’s minds.  But, that is all a part of the fun…to see who gels the quicker.  Not just quicker, but in a way that allows them to finish WOD’s more efficiently as well.

Take the opportunity to get the most out of these clean pulls in order to optimize your 1rm Cleans this weekend.

Can’t wait to see you all in action!

~Coach Brad

CrossFit Turbocharged – CrossFit Haddonfield South Jersey

Shoulder Press (Five Sets: Shoulder Press x 2 + Push Press x 4)

Metcon (No Measure)

WOD

Every minute, on the minute, for 10 minutes perform:

Power snatch x3 reps
Burpees x 4 reps

CrossFit Turbocharged – CrossFit Training in New Jersey

Double-Unders (Skill)

Metcon (AMRAP – Rounds and Reps)

Wod 1

Complete as many rounds and reps as possible in 8 minutes of:

20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders

Rest 4 minutes, and then,

Wod 2

Complete as many rounds and reps as possible in 8 minutes of:

5 thrusters 135/85
15 Push-Ups
30 Anchored Sit-Ups

Coaches’ Notes:

Congrats to everyone who ran the Broad Street Run over the weekend.

It’s Duo’Charged Throwdown week! I hope you are as excited for the Throwdown as we are.

CrossFit Turbocharged – Best CrossFit Gyms in South Jersey

Power Clean (1 RM)

Metcon (Time)

WOD

15-12-9 of:

HSPU
Power clean n jerk 135/85

Coaches’ Notes:

CrossFit Turbocharged – Top CrossFit Gym in Cherry Hill

Thruster (1 RM)

Metcon (AMRAP – Rounds and Reps)

WOD

Complete as many rounds and reps as possible in five minutes of:

Thrusters x 5 reps use 65% of your 1 rm
Pull-Ups x 10 reps

Rest exactly five minutes, and then…

Complete as many rounds and reps as possible in five minutes of:

Burpees x 10 reps
Wall Ball x 10 reps

Coaches’ Notes: