WOD

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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2/27/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Lunge and Reach

10 PT

10 ATW

10 Air Squats (pause :02)

10 Burpees

Then 1 Round 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (Build to a moderate-challenging set of (1+1))

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

16 Min AMRAP:

40 DB Front Squats (50/35)

20 Burpees Over DB

40 Alt. DB Step-Ups (24/20)

20 Burpees Over DB

40 Alt. Pistol Squats

20 Burpees Over DB

*Only 1 partner works at a time. Share reps any way.
-Scaled-

IN TEAMS OF 2…

16 Min AMRAP:

30 DB Front Squats (25/15)

20 Up-Downs

30 Alt. DB Step-Ups (18/12) or Bodyweight Step-Ups

20 Up-Downs

30 Air Squats

20 Up-Downs

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2/26/21 CrossFit Home-WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Cardio Choice

:30 High Plank

10 Alt. Renegade Rows

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – DB Swing

*Both movements = 1 Set (Use light DB!)

Metcon (AMRAP – Rounds and Reps)

WOD:

5 Rounds of…

4 Min AMRAP:

7/7 SA DB Deadlift

20 High Plank DB Pull Throughs

Max DB Swings in remaining time

-Rest 1:00 b/t Rounds-

*Start From the Top w/ Each AMRAP.

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2/25/21 CrossFit for Beginners South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

10 PT

10 ATW

20 Single Unders

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press (Hold lockout)

5 Push Press (:03 eccentric)

Double-Unders (Learn the Skill!)

*If proficient, reverse SU/DU!

Metcon (Time)

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (155/105)

50-50-50

Double Unders

(Rest 2:00)

21-15-9

Shoulder to Overhead (115/75)

50-50-50

Double Unders
-Scaled-

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (85/60)

25-25-25

Double Unders

(Rest 2:00)

15-12-9

Shoulder to Overhead (45/35)

25-25-25

Double Unders

*No DUs? 50-50-50 Single Unders.

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2/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up-Downs

5 Scap Pull Ups or Scap Ring Rows

10 Alt. Reverse Lunges

5 Kipping Swings or Hollow Rocks

5 Slow Push Ups

5 Pull Ups or Ring Rows

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Supinated Pendlay Row (:03 eccentric)

Supinated Pendlay Row (3-4 x 6 AHAP)

*:03 eccentric all reps.

Metcon (Time)

3 Rounds:

25 Push Ups

15 Pull Ups

20 Alt. Front Rack Lunges (95/65)
-Scaled-

6 Rounds:

9 Push Ups

7 Band-Assisted or Jumping Pull Ups

8 Alt. Front Rack Lunges (65/55)

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2/23/21 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

10 Alt. Groiners

10 MB Thrusters

:20 Wrist/Forearm Stretch

Then, 1 Round w/ Empty Bar:

7 Clean High Pulls

7 Muscle Cleans

10 Alt. Elbow Punches

7 Hang Power Cleans

4 Push Press

4 Split Jerks (hold split :02)

Power Clean + Split Jerk (Build to a heavy set of (1+2)!)

Metcon (Time)

4 Rounds:

30 Wall Balls (20/14)

400m Run
-Scaled-

4 Rounds:

20 Wall Balls (14/10)

200m Run

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2/22/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 Alt. Lunges

15 Jumping Jacks

Then 1 Round:

5/5 Leg Swings

10 Bootstrappers

8 Alt. Cossack Squats

5 Sumo Deadlifts @ 3131 (empty bar)

5 Sumo Good Mornings (empty bar)

Sumo Deadlift (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

5 Deadlifts (255/175)

10 Box Jump Overs (24/20)

15 Sit-Ups
-Scaled-

12 Min AMRAP:

5 Deadlifts (135/95)

10 Box Jump Overs or Step Overs (18/12)

10 Sit-Ups

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2/21/21 CrossFit Home WOD – Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

5 Up-Downs

5 Slow Push Ups

10 Tuck Ups

10 DB Swings

Metcon (AMRAP – Reps)

TABATA, 8 ROUNDS (:20 ON / :10 OFF)

Tabata 1 – Burpee + Extra Push-Up

Tabata 2 – Alt. Single Leg V-Ups

Tabata 3 – Alt. Sit Outs

Tabata 4 – DB Swings

*1:00 Rest b/t Tabatas.

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