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9/28/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Alt. Groiners

10 Kipping Swings or Ring Rows

10 Supermans

Then 2 Rounds:

10 Glute Bridges

5 Pull Ups

5 Back Squats (:03 Eccentric) (Empty Bar)

Back Squat (3-3-3)

*Start Moderate-Heavy and Build to a Heavy Triple.

Metcon (Time)

For Time:

15-12-9-12-15

DB Front Squat (50/35)

C2B Pull-Up

*After each full set, complete 10 Up-Downs

**15:00 time cap.
-Scaled-

For Time:

15-12-9-12-15

DB Front Squat (25/15)

Pull-Ups or Ring Rows

*After each full set, complete 5 Up-Downs

**15:00 time cap.

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9/27/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Synchronized Partner Jumping Jacks

10 Partner Sit Ups

1:00 Jump Rope

10 PT

10 ATW

3/3 Split Jerk w/ PVC

Then 2 Rounds w/ Empty Bar:

10 Alt. Elbow Punches

3 Push Press

3 Push Jerk

3 Split Jerk (Hold split :02)

Push Press + Split Jerk (3 x (2 + 1) @ 80-90% of max Push Press.)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

36 Double Unders

18 Sit-Ups

8/8 Single DB Push Jerk (50/35)
-Scaled-

13 Min AMRAP:

18 DU Attempts or 36 Single Unders

18 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

8/8 Single DB Push Jerk (30/20)

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9/26/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

1:00 Cardio Choice

20 Alt. High Plank Shoulder Taps

5/5 Bodyweight Split Squats

5 Single DB G2OH

Metcon (No Measure)

ON AN 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers (L + R = 1 Rep)

30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)

20 Alt. DB Reverse Lunges

Max Jumping Jacks in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Alt. DB Reverse Lunges

30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)

40 Crossbody Mountain Climbers (L + R = 1 Rep)

Max Jumping Jacks in Remaining Time

Cool-Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

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9/25/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Up-Downs

10 Alt. Groiners

10 Bootstrappers

Then 2 Rounds:

5 Tuck Ups

:15 Active Bar Hang

5 Kipping Swings or Hollow Rocks

Then 2 Rounds w/ Empty Bar:

10 Alt. Elbow Punches

5 Front Squats @ 32X1

Front Squat (5-5-5-5)

Metcon (Time)

IN TEAMS OF 2…

For Time:

50 Front Squats (135/95)

50 Wall Balls (20/14)

100 TTB

*On every minute, beginning at 1:00, both partners perform 3 Burpees. Only one partner may work at a time. Switch as needed.
-Scaled-

IN TEAMS OF 2…

For Time:

50 Front Squats (45/35) or DB Front Squats (20/15)

50 Wall Balls (14/10)

50 K2E

*On every minute, beginning at 1:00, both partners perform 3 Up-Downs. Only one partner may work at a time. Switch as needed.

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9/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Up/Down Dog, RD2: Light KB Swing, RD3: 5/5 KB Side Bends)

Then 1 Round w/ Empty Bar:

7 RDL

7 Pendlay Row @ 21X1

Pendlay Row (10-8-6-4)

Start moderate. Build to a challenging set of 4.

Metcon (Weight)

16 Min EMOM:

Min 1 – 20 KB Swings (70/53)

Min 2 – :45 Side Plank (L)

Min 3 – 15 Cal Row

Min 4 – :45 Side Plank (R)
-Scaled-

16 Min EMOM:

Min 1 – 20 KB Swings (26/18)

Min 2 – :30 Side Plank (L)

Min 3 – 10-12 Cal Row

Min 4 – :30 Side Plank (R)

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9/23/21 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 JJ

10 PT

10 ATW

5 Up/Down Dog

Partner SU Race!

Then 2 Rounds:

:10 Top of Push Up Hold (high plank!)

:10 Bottom of Push Up Hold

-Rest :20 b/t Rounds-

Then 2 Rounds 3 Reps w/ Empty Bar:

Hang Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (pause :02 @ knee)

Power Snatch (3 x 2 @ 80-85% of 1RM)

*Pause :02 @ knee first rep only.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

10-8-6-4-2

Power Snatch (135/95)

10-15-20-25-30

Push Ups

30-30-30-30-30

Double Unders

**After completing the round of 2-30-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
-Scaled-

14 Min AMRAP:

10-8-6-4-2

Power Snatch (65/45) or Alt. DB Snatch (30/20)

10-15-20-25-30

HRPU or Assisted PU

30-30-30-30-30

Single Unders*

*Or 15-15-15-15-15- DU Attempts.

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9/22/21 CrossFit Gym Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

300m Row

Then 2 Rounds:

:15 Active Bar Hang

10 Paused Jump Squats

10 Kipping Swings or Hollow Rocks

5 Ring or Box Dips

5 Pull Ups or Jumping Pull Ups

Weighted Pull-ups (3-4 x 5 AHAP)

Muscle-ups (Practice/progressions!)

Beginners:

10 Min EMOM

-MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level

POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.

-MIN 2: :20 Low Ring Leg Assist Muscle-up Drill

POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

-MIN 1: :15 False grip top of pull-up, hold rings with hollow position

POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.

-MIN 2: :20 Jumping Muscle-up

POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.

Metcon (Time)

12 Rounds (11 min cap):

5 Up-Down Box Jump Overs (30/24)

2 Muscle-Ups
-Scaled-

12 Rounds (11 min cap):

5 Up-Down Box Jump Overs (18/12)

2 Pull Ups or Ring Rows

2 Dips

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9/21/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch-Worms

10 Alt. Windmills

Then, 2 Rounds w/ Light-Moderate DB:

7/7 Sumo-Stance RDL

6/6 Half Kneeling Single Arm Curl to Arnold Press

5/5 Single Leg Glute Bridges

:30 Quad Heel Taps

Then, 8 Tempo Sumo Deadlifts @ 50% or less.

Sumo Deadlift (3 x 3 @ 85% of 3RM)

*:03 eccentric.

Metcon (Time)

“Dumbbell DT”

5 Rounds:

12 DB Deadlifts (50/35)

9 DB Hang Power Cleans

6 DB Shoulder to OH
-Scaled-

5 Rounds:

6 DB Deadlifts (35/20)

6 DB Hang Power Cleans

6 DB Shoulder to OH

*16 min time cap.

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9/20/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 Front Jacks

100m Farmers Carry (Moderate)

Then 2 Rounds:

10 Alt. SL V-Ups

10 Alt. Sit Out & Press

5/5 SA OH Alt. Lunges (light-moderate KB)

Turkish Get Up (12 minutes to build to a challenging 1L/1R!)

Metcon (Time)

4 Rounds:

400m Run

2 Turkish Getup (L)

24 Sit-Ups or V-Ups

2 Turkish Getup (R)
-Scaled-

4 Rounds:

200m Run

2 Turkish Getup (L)

16 Sit-Ups or Tuck Ups

2 Turkish Getup (R)

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9/19/21 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Plank Rotations

12 Alt. Deadbugs

Then 5 Min AMRAP:

:30 Cardio Choice

10 Alt. Cossack Squats

:15 Tuck Hold

10 Alt. Windmills

Metcon (AMRAP – Reps)

TABATA…8 SETS (:20 ON / :10 REST)*

TABATA 1 – Alt. Skier Jumps

TABATA 2 – Tuck-Ups

TABATA 3 – Cardio Choice

TABATA 4 – Russian Twists

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one.

Finisher

8 Min EMOM:

MIN 1 – :30 Single KB or DB Hollow Body Flutter Kicks

MIN 2 – :50 DBL KB or DB Front Rack Hold

Cool-Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

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