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1/17/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Alt. Lunge & Twist

10 Alt. Cossack Squats

5 Inch Worms

Then 2 Round:

5 Single DB RDL (:03 Eccentric)

5/5 DB Sumo Deadlifts

5/5 DB Cleans

Sumo Deadlift (5-4-3-3)

Metcon (Time)

FOR TIME (16:00 time cap):

40 Alt. DB Cleans (50/35) or BB Hang Cleans (85/60)

40 Alt. Single DB Front Rack Lunges** or BB FR Lunges

800m Run

20 Alt. DB Cleans or BB Hang Cleans

20 Alt. Single DB Front Rack Lunges or BB FR Lunges

400m Run

40 Alt. DB Cleans or BB Hang Cleans

40 Alt. Single DB Front Rack Lunges or BB FR Lunges

**DB Held across the chest.

Goal (Fittest) → Fittest are looking to go 13:00 minutes or less here today. Should be able to push the DB movements pretty much unbroken through the workout. If a break comes, it is more a strategic factor than an aggressive fatigue factor. 800m Run should be done under 4:00 minutes. 400m under 2:00 minutes.

Goal (All) → All athletes are shooting for 14:00 – 16:00 minutes. Should be doing the first round of 40s unbroken, but looking to break into 2 strategic sets on the second set at the end of the workout. 800m Run should be completed between 4:00 – 4:30 minutes. 400m between 2:00-2:30 minutes.
-Scaled-

FOR TIME (16:00 time cap):

40 Alt. DB Cleans (30/20)

40 Alt. Single DB Front Rack Lunges**

400m Run

30 Alt. DB Cleans

30 Alt. Single DB Front Rack Lunges

200m Run

20 Alt. DB Cleans

20 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

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1/16/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

Min 1 – :20 Bootstrappers + :20 DB Deadlift (Light!)

Min 2 – :20 Singles + :20 Up-Downs

Min 3 – :20 High-to-Low Plank + :20 DB Bent Over Row

Metcon (Time)

FOR TIME:

800m Run, Bike, or Row

12 DB Up-Downs (35/20)

65 Double Unders*

600m Run, Bike, or Row

12 Alt. Renegade Row**

55 Double Unders

400m Run, Bike, or Row

12 DB Up-Downs

45 Double Unders

200m Run, Bike, or Row

12 No Push-Up Renegade Row

35 Double Unders

*Option for “Unbroken” DU. If miss, start set over at 0.

**Row R + Row L = 1 Rep.
-Scaled-

(15/10)

Sub Single Unders for Double Unders.

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

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1/15/22 CrossFit For Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 JJ

5 Up/Down Dog

10 Alt. High Plank Shoulder Taps

5 Sit Ups

8 MB Front Squats

8 Med Ball Push Press

Handstand Walk (ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS)

Beginner progressions available!

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (20 Min Cap):

20-40-60-80-100

Partner Med Ball Sit-Ups (20/14)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team (you go, I go).

**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

*Goal (Fittest)* → 15:00! Unbroken Wall Balls up to the set of 40 and quick Wall Walks should get this done!

*Goal (All)* → Everyone should aim for sub 20:00. Quick sets of Wall Balls then send it back to your partner!
-Scaled-

IN TEAMS OF 2…

FOR TIME (20 Min Cap):

20-40-60-80-100

Partner Med Ball Sit-Ups (14/10)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 2 Wall Walks as a team (you go, I go).

**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

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1/14/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

8 Alt. Step-Ups

8 Up-Downs

4/4 Staggered-Stance KB RDL (light!)

8 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

2 Rounds:

8 Box Jumps

8 Push-Up to Down Dog

8 KB Sumo Deadlift High Pull

4/4 SA DB/KB Floor Press

Dumbbell Bench Press (12-10-8-6)

*Single Arm, alternating reps.

*Non – “working” DB stays extended over chest.

Metcon (Time)

12 Rounds:

5 Box Jumps (30/24)

10 Push-Ups

15 KB Swing (70/53)

Goal (Fittest)* → Fittest are looking to complete this workout in 15:00 minutes or less. Box Jumps should be fairly fast and smooth. Should be pushing unbroken through almost all Push-Ups KB Swings.

Goal (All)* → All athletes are looking to complete this workout around 18:00 – 20:00 minutes. Should be fairly consistent and steady on the Box Jumps. Breaking up Push-Ups to no more than 2-3 Sets. Keep the KB Swings to no more than 3 Sets.
-Scaled-

12 Rounds:

5 Box Jumps or Alt. Step Ups (20/18)

7 HRPU or Band Assisted Push-Ups

10 KB Swing (26/18)

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1/13/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (Easy Pace)

10 Alt. Groiners

10 PVC PT

10 PVC Overhead Squats

Into

2 Sets:

:45 Row (Moderate Pace)

3 Snatch-Grip RDL

3 Muscle Snatch*

3 BTN Push Press*

3 Overhead Squats*

:10 Pause in the bottom of OHS

*Can be performed with an empty Barbell or PVC!

Overhead Squat (2 x 3 @ 90% of 1RM)

2×6 @ 85%

2×3 @ 90%

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1&2 – 20 Cal Row + Max Overhead Squats (75/55)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

Goal (Fittest)* → Fire breathers are looking to complete the calories in 1:00 or under, and trying to go unbroken on the OHS or two big sets. Power Snatches should be completed in :30 or under allowing for lots of rest before another big sprint on the rower.

*Goal (All)* → All athletes are looking to complete the calories in 1:20, giving them at least :30-:40 of OHS depending on rest taken between the row and OHS. Power Snatches should be completed in :45 or under with an emphasis on mechanics!
-Scaled-

16 Min EMOM:

MIN 1&2 – 15 Cal Row + Max Overhead Squats (45/35) or Front Squats (45/35) (DB 30/20)

MIN 3 – 10 Hang Power Snatch (45/35) or 15 Alt. DB Snatch (30/20)

MIN 4 – Rest

(Score is Lowest Reps)

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1/12/22 CrossFit Classes New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 JJ

20 Front Jacks

1:00 Calf Stretch

Partner SU Race! (Best of 3)

Then 2 Rounds w/ empty bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

Power Clean (3-4 x 3 @ 80-85% of 1RM)

*Pause :02 at knee all reps.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

100m Run

3 Power Clean & Jerk (135/95)(RX+185/135)

30 DU or 3 Muscle-Ups

*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.

Goal (Fittest) → Fittest should be completing 7-9+ Rounds for today. All Runs should be done under :30 seconds and athletes should be able to cycle reps on barbell. Looking to push the transition time on the Muscle-Ups.

Goal (All) → All athletes should be getting 5-7+ Rounds for today. Smooth singles for barbell work, focusing on technique. Muscle-Up should be fairly steady and not pushed too crazy.
-Scaled-

12 Min AMRAP:

100m Run

3 Power Clean & Jerk (95/65)

15 DU/Attempts or 45 Single Unders

*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.

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1/11/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

7 Glute Bridges

9 Scap Pull Ups or Scap Ring Rows

Then, 2 Rounds:

5 Up-Downs + 5 Alt. Lunges

7 RDL

9 Kipping Swings or Hollow Rocks

Front Rack Lunge (3-4 x 6 AHAP)

Metcon (Time)

4 Rounds (16 Min Cap):

21 Burpees Over Bar

7 Deadlifts (@Bodyweight) (RX+@1.5x Bodyweight)

10 Pull-Ups

Goal (Fittest)* → Goal for the fittest will be 12:00 (3:00 per round). Added challenge to these folks can be to hold the bar double overhand on the Deadlift and to try and keep the Pull-Ups unbroken for those gymnastic ninjas.

Goal (All)* → Goal for everyone is 4:00 per round. Break up deadlifts and Pull-Ups into 2-3 sets max. Fight to keep Burpees/Up-Downs under 2:00 per round.
-Scaled-

4 Rounds (16 Min Cap) :

15 Up-Downs

7 Deadlifts (95/65)

10 Jumping Pull Ups or Ring Rows

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1/10/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 HK

10 Scap Pull-Ups or Scap Ring Rows

10 PVC PT (RD2: PVC ATW)

:20 Tuck Hold

2 Rounds:

20 JJ

10 Kipping Swings or Hanging Knee Raises

3 Muscle Cleans*

10 Alt. Elbow Punches*

3 Push Press*

3 Push Jerk* (Hold catch :02)

10 Tuck-Ups

*Empty Barbell

Push Press + Push Jerk (3 x (2 + 2) @ 80-85% of max Push Press)

Metcon (Time)

FOR TIME (12:00 time cap):

400m Run

Immediately Into…

18-15-12-9

TTB

SH2OH (115/75)

Goal (Fittest)* → Sub 10:00. Get ahead on the run and keep the pace going. We want to see either all TTB unbroken or all S2OH unbroken. Possible low 8:00 or less for those that are going to tackle unbroken on both TTB and S2OH.

Goal (All)* → Aim to fall within 10-12 minutes. Start with a fast run and aim to run right into the K2E. For SH2OH, focus on consistent reps with solid form, breaking up into manageable sets right from the start.
-Scaled-

FOR TIME (12:00 time cap):

200m Run

Immediately Into…

18-15-12-9

K2E

SH2OH (75/55) or DB SH2OH (30/20)

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1/9/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

8/8 SA DB Bent Over Rows

8 V-ups

8/8 SA DB Floor Press

Metcon (No Measure)

10 Min AMRAP:

20 Crossbody Mt. Climbers (L + R = 1 Rep)

15 Weighted Glute Bridges

10 DB Floor Press

-Rest 1:00-

12 Min EMOM:

MIN 1 – :45 Bicycle Crunches

MIN 2 – :45 Squat Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)

MIN 3 – :45 Mountain Climber Up-Down*

*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down

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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1/7/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round

5 Inch Worms

8 Alt. Lunge and Reach

10 PT

10 ATW

8 PVC OH Squats

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

*Weight for entire complex will be determined by what you can snatch from the hip.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

18 Min AMRAP:

12 DBL DB Hang Muscle Snatch (50/35)

12 DBL DB Swings

12 Alt. DBL DB Suitcase Lunges

*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…
-Scaled-

IN TEAMS OF 2…

18 Min AMRAP:

12 DBL DB Hang Muscle Snatch (50/35)

12 DBL DB Swings

12 Alt. DBL DB Suitcase Lunges

*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…

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