WOD

11/26/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Pizza Delivery

Then, 1 Round:

10 Alt. Groiners

8 Scap Pull Ups

8 Alt. Box Step Overs

10 Air Squats (:03 eccentric)

8 Kipping Swings

8 Box Jumps

6 Kang Squats (PVC or Empty Bar)

Strength

Back Squat (8-6-4-6-8)

Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.

Metcon

Metcon (AMRAP – Reps)

“Clearance Sale”

IN TEAMS OF 2

3 SETS…

5 Min AMRAP:

6 Front Squats (75/55)(RX+115/75)

8 Pull-Ups

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch roles.

(Rest 1:00 b/t Sets)

*Pick up where you left off in previous AMRAP.

(Score is Total Reps of Box Jump Overs)

PERFORMANCE GOAL → Athletes in this category should be completing a round once every :30-:45. Unbroken on Front Squats and Pull-Ups. Attack the box jump overs!

FITNESS GOAL → These athletes should be aiming for EMOM pace. Unbroken squats, 2 sets on the Pull-Ups, and steady on the box jump overs.

-Scaled-

IN TEAMS OF 2

3 SETS…

5 Min AMRAP:

6 Front Squats (60/40) or DB Front Squats (20/15)

8 Jumping Pull-Ups or Ring Rows

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump/Step Overs (18/12). Once a full round is completed, partners will switch roles.

(Rest 1:00 b/t Sets)

*Pick up where you left off in previous AMRAP.

(Score is Total Reps of Box Jump Overs)

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11/25/22 CrossFit Black Friday – OPEN GYM ONLY

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

3 Rounds:

1:00 Row Easy → Moderate → Moderate+

10 Straight Leg Sit-Ups

10 Scap Ring Rows → 5 Tempo Ring Rows @ 30X1 → 10 Ring Rows

10 Alt. Reverse Lunges → Alt. Forward Lunges → Alt. KB Goblet Lunges

Gymnastics

Muscle-ups (Learn/Practice the skill!)

Option 1:

1 Kipping Swing + 1 Hips to Rig + 1 Muscle-Up

Or…

Option 2:

2 Kipping Swings + 1 Pull-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

25 Cal Row or 400m Run

20 DBL KB Front Rack Lunges (53/35)

15 Sit-Ups

*Every 1:30 including 0:00, complete 3 Muscle-Ups.

PERFORMANCE GOAL → 4.5 rounds on the day for these athletes. They will perform the row/run in :90 or less, the Lunges unbroken in under a minute, and the Sit-Ups done in under :30. The MUs will be unbroken with fast transitions to and from the Rig.

FITNESS GOAL → 3.5 rounds for athletes in this category. They will perform the row/run in 2:00 or less, the Lunges in two sets in around a minute, and the Sit-Ups done around :30-:40. The MU (or scaled Option) will be 1-2 sets with a smooth transition to and from the Rig.

 -Scaled-

18 Min AMRAP:

20 Cal Row or 200m Run

20 DBL KB Front Rack Lunges (35/26)

15 Sit-Ups or Tuck-Ups

*Every 1:30 including 0:00, complete 3 MU Option.

MU Option 1: Up-Down Jumping Muscle-Up

MU Option 2: Up-Down Jumping Pull-Up or C2B Pull-Ups

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11/24/22 CrossFit – Happy Thanksgiving! (open gym)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Team Run

5 Up-Down Dog

Then, 2 Rounds:

7 Cal Bike/Row

10 Alt. Piked Shoulder Taps (RD2: Scap Push-Ups)

5 Burpees (RD2: 2 Wall Walks)

5 Snatch-Grip RDL*

5 Muscle Snatch*

5 BTN Push Press*

*PVC or Empty Bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Gratitude”

4 Rounds:

11 Power Snatches (75/50)(RX+95/65)

400m Run

12 HSPU

22 Cal Bike or Cal Row

12 Burpees

PARTNER OPTION:

IN TEAMS OF 2…

22 Min AMRAP:

22 Power Snatches (75/50)(RX+95/65)

24 HSPU

44 Cal Bike or Cal Row

24 Burpees

*P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run (together). The workout ends with a 400m Run.

PERFORMANCE GOAL → These athletes should be completing rounds in about 6:00. Attack the run and Bike/Row! Quick work of the barbell, HSPU and Burpees.

FITNESS GOAL → For athletes in this category, rounds should be completed in under 7:00. This means runs and Bike/Row should be adjusted to be complete in approximately 2:00. The Barbell should be an appropriate weight to move unbroken! HSPU and Burpees/Up-Downs done at a steady pace.

-Scaled-

4 Rounds:

11 Power Snatches (65/45) or Alt. DB Snatches (25/15)

200m Run

12 Box HSPU or Pike Push-Ups

16 Cal Bike or Cal Row

12 Up-Downs

PARTNER OPTION:

IN TEAMS OF 2…

22 Min AMRAP:

22 Power Snatches (65/45) or Alt. DB Snatches (25/15)

24  Box HSPU or Pike Push-Ups

32 Cal Bike or Cal Row

24 Up-Downs

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11/23/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Alt. PVC PT Lunges

10 PVC Good Mornings

10 PVC Cuban Press

Then 2 Rounds w/ PVC or Empty Bar:

3 Clean High Pulls

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Cleans (hold catch :02)

3 Strict Strict Press

3 Jerks

Strength

Hang Power Clean + Jerk (5 x (1+1))

Start Moderate and build to Mod-Heavy.

Metcon

Metcon (Weight)

“The Cali Bear”

EVERY :30 FOR 20 MIN:

1 Power Clean & Jerk (135/95)(RX+205/145)

PERFORMANCE GOAL → These athletes will pull the bar from the floor at the exact start of each :30 interval, ready to go on each bell! Pushing the heavier weights with smooth cycling.

FITNESS GOAL → Athletes in this category should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

-Scaled-

EVERY 1:00 FOR 20 MIN:

2-3 Power Clean & Jerk (95/65)

*DB Option (30/20)

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11/22/22 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1:00 Down Dog Calf Stretch

Partner Plate Race!

Then, 1 Round:

10/10 Ankle Rotations

8 Bootstrappers

8 Alt. Bird Dogs

6 Push-Up to Down Dog

Then, 2 Rounds:

20 Single Unders (RD2: High Jump Single)

6 Alt. Lunges

3 I-Y-T on Rings

6 Hanging Knee Raises

Strength

Bench Press (6-4-2-6-4-2)

Start Moderate and build to Heavy. Second wave should be heavier than the first.

Option for DB Bench Press.

Metcon

Metcon (AMRAP – Reps)

“TABATA STYLE” (8 ROUNDS EACH, :20 ON / :10 OFF)

TABATA 1 – Single DB Front Squat (35/20)(RX+45/30)

TABATA 2 – TTB

TABATA 3 – DU

(Rest 1:00 b/t Tabatas)

(Score is Total Reps)

PERFORMANCE GOAL → For the DB Front Squats we should be getting 10-12+ reps. Look to get 8-10+ Toes-to-Bar. Double Unders should be 28+.

FITNESS GOAL → For our DB Front Squats look for 7-9+ reps. Knees-to-Elbow should be 5-7+. Aim for 18-22+ of your Jump Rope Option with minimum breaks for today.

-Scaled-

“TABATA STYLE” (8 ROUNDS EACH, :20 ON / :10 OFF)

TABATA 1 – Single DB Front Squat (20/15) or Air Squat

TABATA 2 – K2E or Sit-Ups

TABATA 3 – DU Attempts, DU Taps, or Single Unders

(Rest 1:00 b/t Tabatas)

(Score is Total Reps)

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11/21/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Junkyard Dog Warm Up:

3 Partner T Jumps

3 Partner Army Crawl and Jump Overs

Then 2 Rounds:

8 Cal Row

8 Single DB RDL

5 Inchworms

5/5 DB Sumo DL (RD2: SDHP)

Strength

Deadlift (5-4-3-2)

*Start Moderate and build to a Heavy double.

Metcon

Metcon (Weight)

16 Min EMOM:

Min 1 – 15 Cal Row

Min 2 – 5 Sumo Deadlifts (155/105)(RX+205/145)(RX++250/175)

Min 3 – 10 Alt. Up-Down Devil’s Press (35/25)(RX+50/35)(RX++60/45)

Min 4 – :45 DB Hold

*DB Hold Options:

-Suitcase

-Goblet

PERFORMANCE GOAL → Athletes in this category should complete the row in :40 or less. They should be pushing heavier loads on the Sumo Deadlift as TNG or fast singles. The Devil’s press should be smooth and unbroken and the DB won’t see the ground during the :45 hold.

FITNESS GOAL → These athletes will complete the row in :50 or less. For the Sumo Deadlifts, the load should be challenging, but should not compromise technique. Think heavy singles here. The Devil’s press should be smooth and unbroken and they might have to rest once during the DB hold.

-Scaled-

16 Min EMOM:

Min 1 – 12 Cal Row

Min 2 – 5 Sumo Deadlifts (135/95)

Min 3 – 10 Alt. Up-Down Devil’s Press (25/15)

Min 4 – :45 DB Hold

*DB Hold Options:

-Suitcase

-Goblet

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11/20/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

:30 Bear Crawl

10 Alt. Windmills

:30 Crab Walk

10 Alt. Single Leg V-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

3 SETS:

9 Min AMRAP…

1:30 Cardio Choice

20 Alt. Sit Throughs

15 Russian Twist + Tuck-Up*

10 Alt. Skater Hops

(Rest 1:30 b/t Sets)

*1 Rep = Twist L + Twist R + Tuck-Up

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

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11/19/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Flag Grab!

Then 1 Round:

10 PVC PT

10 PVC ATW

10 Burpees

Then, 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Push Press (hold dip :02)

3 Push Jerk

Strength

Push Press + Push Jerk (4 x (2 + 1))

*Start Light-Mod and build to Mod-Heavy.

Metcon

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

6 Min AMRAP:

5 SH2OH (95/65)(RX+135/95)

20 DU

*P1 works through one full round while P2 completes Max Wall Balls (20/14). Once a full round is completed partners switch roles.

(Rest 1:30)

8 Min AMRAP:

5 SH2OH

20 DU

10 Wall Balls (20/14)

*P1 works through one full round while P2 completes Max Burpees. Once a full round is completed partners switch roles.

(Rest 1:30)

10 Minute AMRAP:

5 SH2OH

20 DU

10 Wall Balls

5 Burpees

*P1 works through one full round while P 2 completes Max Cal Row or Bike. Once a full round is completed partners switch roles.

PERFORMANCE GOAL → The goal today for these athletes is less about ‘the score’ of the rounds + reps and more about the choice they make on the barbell. We are looking for :30 or less per round in the first AMRAP, 1:10-1:20 in the second AMRAP, and 1:40-2:00 or so in the final AMRAP.

FITNESS GOAL → For athletes in this category, we are looking for :45 or less per round in the first AMRAP, 1:45 or less in the second AMRAP, and 2:00-2:30 or so in the final AMRAP. The most important goal is proper loading on the barbell. No one should strip any weight off the bar during that first 4min effort!

-Scaled-

IN TEAMS OF 2…

6 Min AMRAP:

5 SH2OH (80/55) or DB SH2OH (30/20)

10 DU, 20 DU Taps, or 20 SU

*P1 works through one full round while P2 completes Max Wall Balls (14/10). Once a full round is completed partners switch roles.

(Rest 1:30)

8 Min AMRAP:

5 SH2OH

10 DU, 20 DU Taps, or 20 SU

10 Wall Balls (14/10)

*P1 works through one full round while P2 completes Max Up-Downs. Once a full round is completed partners switch roles.

(Rest 1:30)

10 Minute AMRAP:

5 SH2OH

20 DU

10 Wall Balls

5 Up-Downs

*P1 works through one full round while P 2 completes Max Cal Row or Bike. Once a full round is completed partners switch roles.

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11/18/22 CrossFit Haddonfield Collingswood

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

100m Run

8 Good Mornings (RD2: 2 RDL)

8 Ring Rows

6/6 Single Leg Glute Bridges

4 Cat Cows

Then 1 Round:

100m Run

10 Supermans

8 Scap Pull-ups

8 Kipping Swings

8/8 Single Leg RDLs (Bodyweight)

Strength

Romanian DeadLift (RDL) (10-8-6)

Start Light-Mod and build to Moderate-Heavy.

Metcon

Metcon (Time)

“Ripcord”

4 Rounds (18:00 time cap):

15 C2B Pull-Ups

15 Deadlifts (135/95)(RX+185/125)

400m Run

PERFORMANCE GOAL → These athletes will look to complete this workout sub 14:00-15:00. The Chest to Bar Pull-ups should be completed in 1-2 quick sets. Deadlifts in 1-2 sets as well. The run should be completed in 1:50-2:00.

FITNESS GOAL → Athletes in this Category will look to complete this workout within 15:00-18:00. The Pull-ups should be completed in 2-3 sets. Deadlifts completed in 1-3 sets. The run should be completed in 2:00-2:15.

-Scaled-

4 Rounds (18:00 time cap):

15 Jumping Pull-Ups or Ring Rows

15 Deadlifts (105/75)

200m Run

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11/17/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

50 JJ

15 Partner Sit-Ups

Then, 1 Round:

10 Alt. PVC Pass Through  Lunges

8/8 BW Split Squats

10 PVC ATW

8 PVC OH Squats

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

Strength

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

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(24/20”)

15 Up-Down + Box Jump Overs

30 Sit-Ups

PERFORMANCE GOAL → Look to achieve 5-6+ Rounds on the day. This means we are really pushing through all 3 movements. Everything should remain unbroken and at an urgent pace.

FITNESS GOAL → Aim for 4-5+ Rounds on the day. Consistent and steady pace throughout the workout. Try to keep movements mostly unbroken. Choosing the right weight DB and height Box will be crucial.

-Scaled-

15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (20/15)|(18/12”)

15 Up-Down + Box Jumps

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

Accessory Work

9 Min EMOM:

MIN 1 – :40 Slow Box Dips

MIN 2 – :40 Alt. DB Upright Rows

MIN 3 – :40 Windshield Wipers

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