Posts by: adminCF

3/9/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

1:00 Wrist/Front Rack Stretch

Then, 2 Rounds w/ Empty Bar:

3 RDL

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

Clean Pull + Power Clean (Build to a heavy set of (1+2).)

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

1 Mile Run

then…

AMRAP:

3 Power Cleans (175/125)

3 Up-Downs Over Bar
-Scaled-

ON A 15:00 RUNNING CLOCK…

800m Run

then…

AMRAP:

3 Power Cleans (95/65)

3 Up-Downs

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3/8/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

MIN 1 – :15 Air Squat + :15 Jump Squats + :15 Squat Hold

MIN 2 – :15 Alt. High Plank Shoulder Taps + :30 High Plank

MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows

Then 1 Round:

8/8 Half Kneeling Bottoms Up KB Press

5/5 Stand-to-Base

Turkish Get Up (Build to a challenging 1/1!)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

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

IN TEAMS OF 2…

20 Min AMRAP:

50 Pull-Ups or Ring Rows

50 Push-Ups (box/bench)

50 Sit-Ups

50 Air Squats

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3/7/21 CrossFit Sunday Sweat Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Cardio Choice

into…

4 Min AMRAP:

8 Alt. Sit Throughs

8 Sit-ups

8 DB Floor Press

Then…

3 SETS (:30 ON / :15 OFF)

Bird Dogs

-1:00 Rest-

3 SETS (:30 ON / :15 OFF)

Supermans

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK

Max Single DB Burpees

-1:00 Rest-

15 Min AMRAP:

1:00 Cardio Choice

15 V-ups

15 Box or Chair Dips

30 DB Toe Taps

-1:00 Rest-

ON A 3:00 RUNNING CLOCK

Max Single DB Burpees

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3/6/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Alt. Windmills

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

10 Alt. Groiners

5 Pull Ups or Ring Rows

Then 1 Round w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Front Squats (:03 eccentric)

5 Hang Power Cleans (Pause :02 @ knee)

5 Hang Cleans

Clean + Hang Clean (3 x (1+1) @ 80-90% of 1RM Hang Clean)

*Pause @ knee both reps!

Metcon (Time)

IN TEAMS OF 2…

8 ROUNDS FOR TIME*

12 Hang Power Cleans (135/95)

6 Bar Muscle-Ups or 12 Pull Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
-Scaled-

8 ROUNDS FOR TIME*

12 Hang Power Cleans (65/55)

6 Pull Ups or Jumping Pull Ups

*Partner 1 performs a full round while Partner 2 performs 10 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 10 Sit-Ups.

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3/5/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 3 Rounds:

3 Up-Downs

5/5 SA DB Deadlift

5/5 SA DB Upright Row

5/5 SA DB Bent Row

:20 Hollow Hold

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1:00 – Alt. DB Swings

1:00 – Single DB Bent Row

1:00 – Single DB Flutter Kicks*

*Hold DB at extension above chest

-1:00 Rest b/t Rounds-

Finisher

5 Min AMRAP:

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R

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3/4/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

15 “Partner” Push Ups

Partner SU race!

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Thrusters

5 Push Jerks (hold dip!)

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

*Push Jerk

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – 20 Wall Balls (20/14)

MIN 2 – 60 Double Unders

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

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

MIN 1 – 20 Wall Balls (14/10)

MIN 2 – 30 Double Unders or 60 Single Unders

MIN 3 – Alt. High Plank Shoulder Taps

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3/3/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

10 Bootstrappers

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 K2E

Then, 1 Round w/ Empty Bar:

5 Hang Muscle Cleans

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats (pause :02)

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

*Pause :02 all reps

Metcon (Time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)

15 TTB

10 Up-Downs Over Bar

(Score is slowest time)
-Scaled-

EVERY 3:00 x 5 SETS

10 Front Squats (65/55)

10 K2E or Sit Ups

10 Up-Downs

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

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

10 Alt. Lunge & Reach

10 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

Snatch Balance

OHS

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

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

20 Alt. DB Snatch (50/35)

20 Single DB Suitcase Alt. Lunges*

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

*Switch hands after 10 Lunges.
-Scaled-

11 Min AMRAP:

20 Alt. DB Snatch (20/15)

20 Single DB Suitcase Alt. Lunges*

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

*Switch hands after 10 Lunges.

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3/1/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

10 Alt High Plank Shoulder Taps

10 Up-Downs

Then 2 Rounds:

5 HRPU

5/5 Single Leg Glute Bridges

5 RDL (:03 eccentric)

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

Metcon (Time)

FOR TIME (15 min cap):

50 Box Jumps (20/18)

400m Run

50 Hand Release Push-Ups

400m Run

50 Box Jumps
-Scaled-

FOR TIME (15 min cap):

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

200m Run

20 Hand Release Push-Ups

200m Run

30 Box Jumps or Alt. Step Ups

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2/28/21 CrossFit Sunday Sweat! Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

into…

3 Rounds:

30 Single Unders

5 Inch Worms

30 Mountain Climbers

5 Push Ups

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 Tuck-Ups

20 Alt. Skier Jumps

20 Double Unders

1:00 Cardio Choice

-Rest 1:00-

12 Min AMRAP:

20 V-Ups

20 Alt. Sit Throughs

20 Alt. Jump Lunges

1:00 Cardio Choice

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